SLIDE TWO: The Workout
Exercise Instructions
> Start in the push up position with feet wider than shoulders-width and hands on the kettlebells in a neutral grip.
> Explode forward with your lower body so your feet land just outside the kettlebells.
> With your back remaining straight, clean the kettlebells to your shoulders.
> Explode once more upwards bringing the kettlebells overhead.
Exercise Instructions
> Hold the kettlebell in a locked-out position over your head.
> Tip your hip out to one side and keep your legs locked.
> Perform the movement slowly and keep your eyes on the over-head kettlebell at all times.
> Return to start position and switch sides.
Exercise Instructions
> In one arm, hold a single kettlebell over your head.
> Lunge forward with leg on the opposing side of the over head weight while dropping your other knee.
> Hold this position for 15 seconds.
> Return and repeat
Exercise Instructions
> While holding kettlebells at your sides, lower into the squat position with weight on your heels.
> Hold the squat for 3 seconds and jump explosively while allowing your shoulders to shrug upwards.
> Land softly and transition smoothly into another squat. Hold another 3 seconds.
>Repeat.
Exercise Instructions
> Holding a kettlebell in each arm. Clean/hop the weight up to your shoulders with some pop from your hips.
> Lower the weight and repeat with the opposite arm.
> Perform this movement as quickly and explosively as possible.
Exercise Instructions
> With kettlebells locked in the over-head position and your shoulder blades pulled together, slowly lower yourself into a squat position.
* This is a difficult movement, even for some of the most advanced athletes. If you cannot perform - substitute with a PVC pipe or bodyweight-only.
Exercise Instructions
> In the plank position, start by locking out one arm on a kettlebell in front of you.
> With the opposite hand holding another kettlebell, drive your shoulder blades up and together while performing the row.
> Return to the start position. Complete your reps and switch sides.