Go Go Go Cardio Kettlebell Circuit

Get the kettlebell back into a balance power position.

You'll be deep in a full hip hinge. Make sure you don't lose balance and rock backwards.

From your power position... plant your feet and fire from your hips hard to get the kettlebell moving.

Two things I want to stress here...

One... make sure your arms stay slightly bent but your arms freely rotate from your shoulder joint. I get stuck here too... it just takes practice.

Two... just because your hips are the primary mover does not mean you shoot your hips forward and arch your back.

At the top you're locked out and your body is in one straight line.

Get your kettlebell into a power position similar to the swing above.

For dumbbells... you'll do more of a floor snatch rather than swing snatch.

But this time make sure you let the arm that is not holding the kettlebell swing back to mimic the movement.

Focus on keeping your feet down and balanced so you can engage your hips more and not rock your body.

Fire from your hips to get the action going.

As the kettlebell comes through your legs and out in front of you... tug up on it hard to redirect it's path straight up.

Besides your balance... your focus should now be to keep your elbow close to your body.

As the kettlebell passes by your chest it will move above your elbow line and this is when you need to take control.

Punch around the kettlebell so you can reach it above your head and fully extend it up.

You don't want the kettlebell to flop over your arm... you punch around and extend up.

Once your fully locked out at the top... get the bell back into a loaded position.

You can bring it down to rack first and then swing it back.

Or if you're more experienced... you can go straight from the top back to loaded.

Start standing up and drop down into a crouched position.

From here jump back so you're in a top of pushup plank.

This is a fast exercise so you have to balance by keeping your body tight and engaged while soft and moving fast.

It's okay to be a little sloppy during a burpee.

Knock out a good pushup.

But here's the thing... your pushup form will breakdown a little as you push back up.

Why?

Because as you push back up... you're also getting ready to jump back into the crouched position.

This will cause your butt to drop a little as you push back up... that's okay. Keep going with it. You don't want to be too mechanical.

Once you're back in the crouched position... jump straight up and get your feet either a little off the ground...

...or get to your tippy toes.

I prefer if you reach your arms straight up. But, even I, will will let my arms go behind me rather than up.

We can both work on it.

Once you have the kettlebell in rack...

Make sure your stance is about hip to shoulder width apart. Over time you'll learn the optimal stance width for your body.

Slightly twist your feet into the ground to turn your leg muscles on and pull your abs in to help you stand up tall.

With control go down into your squat.

Because you're twisting your feet into the ground... your knees should track laterally out. This helps prevent your knees from caving in and losing power.

Try to get a little below your hip level which is called parallel.

Like you always here me say... focus on balance. A balanced squat will never betray you.

Fire up from the bottom of your squat.

For this workout... you can stop just before you lock your legs out.

While you miss out on the muscle flex... you do increase some time under weight tension... which is good.

Get your kettlebell up in rack position.

Pull your core in and shoulders back so you can focus on good posture.

Step back into the lunge. You want to take a big step back but not too big...

You want your front knee to stay over the front part of your foot with active ankle flexion.

At the bottom of the lunge... you also want your front knee being pushed out and tracking over the outside of your foot.

Activate your arches.

Keep your torso tall as you push off your back toes and come back to standing.

Remember... like a good squat and good lunge starts with good balance.

Step over your your kettlebell so the handle is in line with your ankles.

Squat down and grab the handle with both hands.

The same good squat form applies even though your arms are not in a normal squat position.

Pop up with some momentum and use this to tug on the kettlebell and get it "floating" straight up.

As you stand fully up... the kettlebell will be in front of your chest.

Slide your hands around the hands so you can "catch" the kettlebell under the handles in a goblet position.

Now you're in the normal start position for a goblet squat.

But because we're moving a little faster during this rep... you'll immediately drop down into a squat. It's okay to use a little momentum.

But don't lose balance.

Keep your balance tight and the rest of your squat rep should be good.