I can't wait for you to do this workout.
This is a style of workout not enough trainers are doing.
This style of workout will do more for your overall strength and balance than another other style.
What is it?
Let's get into this workout so you can experience this.
5 Minute Kettlebell Workout - Weak Supersets Workout Breakdown
Here's the workout. I'll explain how it flows together in a minute...
Upper body circuit:
6 Chest press weak side
6 Bent over row weak side
Lower body circuit:
8 Racked squats weak side
The Workout Flow:
2 rounds upper
2 rounds lower
2 rounds upper
2 rounds lower
Can you get through all of this in under 5 minutes?
How long will it take you to get through all of these rounds?
The Workout Special Sauce
EVERYTHING except for the swings are done ONLY ON YOUR WEAK SIDE.
I'm not going with all capital letters to yell... I'm just stressing the importance of this.
This is all weak side training.
And just so we're on the same page... your weak side is the side of your body that is clearly weaker than the other. (Or lack real mobility.)
If you feel you're even on both sides (incredibly rare)... you can alternate sides for the 2 rounds.
Let's break these exercises down and get our weak side stronger!
Weak Supersets Exercise Breakdown
Chest Press or Floor Press
If you want the full breakdown of how to do chest presses... or floor presses... read my Exercise Database post about floor presses . It will go a little deeper into the details like getting set up and specific elbow position.
Get the weight up and over your chest to start. Remember... weak side only.
Do your best to keep your low back on the ground. This means you'll need to engage your core to push your back down.
Keep your legs bent at about 90 degrees.
Remember, just like pushups , your elbow is going to be 45 degrees from your shoulder and spine line or closer to your body.
Keep your entire body slightly flexed/engaged so it's engaged as you bring the weight down until your elbow barely hits the ground.
Then push it back up.
You'll immediately feel the uneven push and pull the weight. What I want you focused on is holding your core tighter so your body does not tilt too much.
This will happen automatically... but still, keep your mind focused on this.
Move your legs a little wider than normal.
When you're body tilts and twists a little because of the uneven weight...
You can use your legs to help fight the twist. This will also help you engage your core even more.
Finally at the top of the press... push all the way through your shoulder so the shoulder blade comes off the ground a little.
Bent Over Rows
Take a wide stance. Whichever arm you'll be pulling with (your weak arm)... take the other arm and leg on the same side...
Bend at the knee so you're in a lunge type position. The non-pulling arm will rest on the thigh of the bent leg... and your spine will remain straight.
The images will help so you get the right positions.
Your weak side arm will hang down and you can grab the weight.
Keeping your core engaged and your spine as straight as possible...
Push into your thigh with your non-weight bearing arm. As you push into your high...
Pull with your other arm and get the weight as high as you can.
Your torso will twist a little bit... this is preferred actually.
Lower the weight back to the ground with control. Don't let it just fall down.
One really good way to ensure you use your muscles when lowering the weight is by slightly squeezing the handle of the kettlebell.
And finally at the bottom... don't let the weight bounce off the ground... or don't do a momentum bounce to help get the weight going back up.
Use your muscles!
The floor press and the row are a superset.
They work opposite muscle groups. The exercise theory (which is mostly true) is while you're pressing the weight... your row muscles are resting.
While you're rowing the weight... your press muscles are resting.
While it's not 100%... your muscles should be recovered by the time you get back to each section of the superset
Remember! These are **normal (double handed) swings**... not weak side swings.
Get your kettlebell... in between your legs... into a loaded power position.
Remember to focus on balance with your weight distributed across your entire foot.
Do not rock back or stay too far over your toes.
Fire from your hips hard to get the kettlebell moving.
Remember... you'll be practically standing as the kettlebell starts to go out in front of you.
As the kettlebell reaches chest level... lock your legs out hard so they're straight. Flex your butt. Keep your shoulders packed.
Notice in the images how my arms are bent and not fully extended.
As you're returning back to the loaded position of the swing...
DON'T start hinging at your hips until your arms - practically - hit your highs... pushing them back.
And through this hip hinge movement... keep your balance through your entire foot.
Racked Kettlebell Squats
Clean your kettlebell so it's racked and secure on your weak side.
Stand with your feet about shoulder width to start. If you know the squat stance that works best your body already... start there. You'll learn over time what works best for you.
Slightly twist your feet into the ground so your legs muscles are turned on and ready to squat down in control.
Keep the slight twist going as this will help push your knees out as you squat down.
Your want your knees to be towards the outside of your feet if not slightly outside of your feet when you're at the bottom of the squat.
Make sure you focus on good balance. A great squat starts with good balance.
For this workout... let's get a little below parallel.
As you come up... keep good balance.
At the top you have two options... I'll take both.
Option 1 - Squeeze your legs and lock them out for a quarter second.
Option 2 - Don't lock your legs out but keep them engaged. You'll stop just before they are straight.
Both are good options. I tend to choose option 2 most of the time.
I Want You To Come Workout With Me Today!
I hope you enjoy this workout.
Let me know what you thought of staying on your weak side the entire time.
Was this the first time you've done this?
Did your weak side feel stronger or weaker than you thought?
Will you do this style of training again?
Here's the deal... I'm not just an online trainer.
I've owned a fitness studio for nearly 20 years. I've had so many clients and members of mine "even out" their body by doing weak side training.
And if you want to train the right way... and bring balance to your body...
You need to join Fit Women's Weekly LIVE or workout with me through Habit.
FWW LIVE is my private small ground online training program where I personally train my members.
Every single day, I design and personally lead a:
60 minute workout
30 minute workout
30 minute coaching and training session
These are LIVE, but every workout is also recorded.
Besides working out with you and helping you increase intensity... I train and make sure you have all of your questions answered.
I make sure every workout is custom tailored to your fitness skill level.
Habit is a little different.
It's a huge collection of 30 day strength training programs . Each program focuses on a specific style of strength and skill level.
While Habit workouts aren't streamed LIVE... they are full recorded where I still:
Count reps out loud
Set a tough pace for results
Laugh and coach the entire way through
In both... we do workouts like this one... where we focus on our weak side or maybe balance.
Fit Women's Weekly training is the best! And I'm not just saying that 🤣
Now go get Weak Supersets DONE!
Let me know how it goes in the comments section on YouTube .
Follow me on my social accounts so we can stay in touch and I can help you get in the best shape or your life... and help you love fitness more!