Grab a kettlebell(s), bench (or stool/chair), and a mat for this 30 Minute Full Body Strength Workout. I also recommend hydration as well. For resistance reference, I have one 20lb, 15lb, and 10lb kettlebell. We only use one KB at a time. I have multiple weight selections, as I needed to switch the weight selection out on certain exercises. Just grab what you have handy! You could also use a DB in place of the KB (you may be able to go heavier with the DB in some of the exercises due to the increased/decreased lever). Of course, I'll tell you what weight selection I am using, but you and I are different, so find a weight selection that feels challenging for you while maintaining really great form!
Today's focus is strength and muscular endurance. We will perform tri-sets during today's workout. We pair three exercises together and perform for 60 second each. After each tri-set, we will have 15 seconds before moving on to a new exercise. Recovery between exercises are short because we switch the muscle group focus to a muscle that is fresh and/or switch sides : ) This is non-repeat today, however if we perform one side of the body we have to match it on the other side as well.
This one is quite fatiguing. If needed, drop your weight during the exercise to something lighter or take it to BW only. You can also rest/pause or physically hit the pause button if needed as well. 😀 So meet me on your mat with and let’s get to work!
🤜❤️🤛
Let me know how it goes in the comments below!
Skip to 3:20 to begin workout
Workout time: Approx 32:00
Workout time with stretch: 36:00
Month 1 30 Day Workout Program: • Month One: 30 Day Work...
Month 2 30 Day Workout Program: • Month Two: 30 Day Work...
Month 3 30 Day Workout Program: Month 3 30 Day Workout Program: • Month Three: 30 Day St...
Yogorilla Mats / Use code FITBYLARIE for 10% off: gorillamats.com (I'm using 7x5)
Equipment/ Clothing used: www.amazon.com/shop/fitbylari...
The workout
60 seconds each
KB half get ups L
KB half get ups R
KB straight leg raise to reach and press
-
KB Kneel to Press L
KB Lunge with Upright Row L
KB Static Lunge L
-
(match on right side)
-
KB Step Up R
KB Bstance RDL R
KB Bstance Hip Hinge Swings
-
(match on left side)
-
KB Row L
KB Row R
KB Curl Press to Extension
-
KB Single Leg Hip Thrust L
KB Single Leg Hip Thrust R
KB Top ROM Hip Thrust
-
KB Clean to Press L
KB Thrusters L
KB Squat
-
(match on right side, squat stance changed)
-
KB Alternating Plank Row to Tricep Kickback
KB Pull Through/High to Low Plank
KB Pikes (Iso Hold)
Additional Add-Ons to Compliment this Workout:
Cardio:
10 Minute HIIT Cardio: • 10 Minute Cardio HIIT ...
20 Minute Cardio and Core Low Impact: • 20 Minute Cardio and C...
30 Minute Cardio Kickboxing and Abs: • 30 Minute Cardio Kickb...
Stretch
25 Minute Full Body Stretch Session for Sore Muscles: • 25 Minute Full Body St...
13 Minute Mid/Upper Back Stretch: • 13 Minute Mid/Upper Ba...
20 Minute Lower Back Stretch (gentle, relaxing): • 20 Minute Lower Back R...
15 Minute Hip Stretch: • 15 Minute Stretch for ...
15 Minute Daily Stretch (Full Body): • 15 Minute Daily Full B...
15 Minute Upper Body Stretch: • 15 Minute Upper Body M...
Tag me in your posts & stories on IG: @lariemidkiff
Follow "Fit By Larie" on Facebook!
Join the private FB group Fit by Larie (this is a great way to ask your questions when more context is needed!)
MUSIC:
🎵 All songs are licensed from epidemic sounds and soundstriped