March 1st, 2021 By YellowCake

Last week I practically lived at the nuke plant and didn’t get to post at all.  So it was good timing that I had already signed up for today’s Q.  I decided to surf the interwebs to see if there was a good kettlebell workout we could copy.  Well, I found one.  So here it is, with a couple mods because there was an exercise or two I didn’t want to do!  I also let my inner-geek come out and the soundtrack for today’s workout was a compilation of music from Star Wars movies and series.

Warmup:

SSHs

Toe Sweeps (similar to a windmill, but you go to each foot before coming back up)

Lunging arm circles (in a lunge pose, do arm circles, change legs when you change direction of the circles)

Michael Phelps

Shoulder shrugs

Here’s the thang.  4 groupings of 6 exercises each.  Repeat each group before moving to the next grouping.  Each exercise will be performed for 30 seconds then 10 seconds rest.  That makes each group last 8 minutes.

Group 1: (8 Min) Upper

– Halo

– Around the World

– Single Arm Row L

– Single Arm Row R

– Pop Press L

– Pop Press R

Group 2: (8 Min) Lower

– Squat

– Rotational Lunge

– Overhead Lunge L

– Overhead Lunge R

– Squat Push Pull

– Side Lunge Shift (stay low shift from R to L)

Mosey to the center of the parking lot and back, just to change it up a little.

Group 3: (8 Min) Upper

– Merkins

– Presses

– Curls

– Tricep extensions

– Single Arm Swing L

– SIngle Arm Swing R

Group 4: (8 Min) Lower

– Kettlebell Swing

– Goblet Squat

– Turkish Get Up L (swapped to LBCs 2nd time)

– Turkish Get Up R (swapped to RBCs 2nd time)

– Straight Leg Deadlift

– Sumo Goblet Squat

Mosey to the center of the parking lot and back.

We had 3 minutes left, so let’s do some cool down stretches.

Guys, it was great to be able to be back out there.  I hope you enjoyed doing some exercises we’ve never done.  I think that was the first time I’ve led a timed workout, which was nice because there was some mumblechatter since nobody had to count reps.  Keep up the good work.

YellowCake out!

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