MAKE A SPLASH
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The basics: Kettlebell Swings 20 times, Box Jumps 20 times, Glute Raises 20 times (10 reps each leg) and Sled Push 2 laps (up one aisle and back makes a lap)
This is meant to be a quick and effective leg muscle-building, fat blasting weight loss workout. This workout should be done as a circuit. Complete the circuit at least 3 times for a good workout, 4 times for a great workout, and 5 times if you are feeling like a superstar!
Do 20 reps of each of the first 3 exercises resting for 30 seconds in between each one. Do 2 reps of sled pushes (down and back counts as one) at the end of each circuit resting 30 seconds between pushes. After each circuit is done rest 2 minutes and start over.
If you are just starting out try each exercise with 10-15 reps per set and double the rest periods between each exercise (1 minute instead of 30 seconds) and give an extra minute or two between circuits. Once that becomes too easy when done 4 times, add reps and decrease rest periods until you can do the described workout.
KETTLEBELL SWING: Stand with feet shoulder-width apart, toes pointed forward, and knees slightly bent; look straight ahead. Hold kettlebell between your legs using a two handed, overhand grip.
Swing it: Keeping the arch in your lower back, hinge the hips backward and push your butt straight back until the kettlebell is between and behind your legs; squeeze your glutes to extend your hips and swing the weight up. Arms should not actively “swing". The Kettle bell will swing up due to the momentum of your hip thrust.
Bring it down: Let the weight swing back between your legs as you bend your hips and slightly bend your knees; if it hits you in the butt, you’re doing it right. Extend your hips and knees to reverse the momentum as you immediately begin the next rep.
BOXJUMP/QUAD ACTIVATION JUMPS: Stand with your feet shoulder-width apart, at a comfortable distance from the box. When you’re ready to jump, drop quickly into a quarter squat, then extend your hips, swing your arms, and push your feet through the floor to propel yourself onto the box. Don’t “stick” your landing. Instead, envision the way cats land when they jump from something—you, too, should try to land this quietly. The quad activation comes from keeping knees bent in the landings both on the box and on the floor. Be sure to gain balance before jumping backward off of the box.
SINGLE LEG GLUTE RAISES: Lay on the floor, or a bench like Stanley, with your feet flat and knees bent. Raise one leg off of the ground, pulling the knee to your chest. This will be your starting position. Execute the movement by driving through the heel, extending your hip upward and raising your glutes off of the ground. Squeeze your glutes tight when raising hips. Extend as far as possible, pause and then return to the starting position.
SLED PUSHES: Load the sled with 1/4 - 1/3 of your body weight. We are going for speed with these pushes, so it should not be so heavy that you cannot run behind it while pushing. Lean into the sled with your arms fully extended, grasping the handles. Push the sled as fast as possible, focusing on extending your hips and knees to strengthen your posterior.
Stanley Dayan is a trainer at Webster Place
“My motto is that to be strong you have to think strong. Whatever fitness goal you may have is always achievable as long as you believe it.”