When you exercise, are you moving through a diverse range of movements? If you’re only pushing using the same muscle group for every exercise, you’re going to get tired more quickly—same goes if every single movement requires you to pull. But this double kettlebell circuit from trainer Eric Leija allows you to work your whole body, alternating between push and pull movements and giving you a more complete workout.
In this three-movement series, you’ll do each exercise for 30 seconds at a time—progressing from one right into the next. Once you’ve completed a full round, you’ll rest 90 seconds and repeat for 6 to 8 total rounds.
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‼️Double Kettlebell and Bodyweight Work‼️ . Get after this kettlebell and bodyweight circuit! . 6 to 8 sets 30 seconds each move 90 seconds rest . #bodyweight #kettlebell #onnit #train #primal . Get more routines like this in my 8 Week Online Single Kettlebell and Bodyweight Video Program! Link in my bio to start! . Use code “DIGITAL20” to save 20% off all digital products at EricLeija.com . All apparel is 40% off with code “MERCH40” . Song: The London (feat. J. Cole & Travis Scott) by Young Thug
For the first move, a row to clean to press, you’ll push. Holding two kettlebells you can comfortably shoulder press, start with your feet shoulder-width, weights between your laces. Keeping a flat back and tight core, hinge at your hips to push your butt back and perform a bent over double kettlebell row. The second the weights return to the floor, do a double kettlebell muscle clean. From here, do as Leija does in the video and press both bells overhead—without using any momentum from your legs to help.
Throughout this sequence your goal is to keep your core super-tight. This will prevent your back from rounding forward during the row and snatch pull, and keep your lower-back from arching in the other direct during the strict press.
The second movement, a quickdraw, is a burpee combined with a half-clean to assassinate your upper body. Keep your feet in the same position they were during the first movement (shoulder-width) and the bell between them. Push your hips back and bend at the knees to grab onto the handles, then squeeze your shoulder blades together to pull the bells to chest height.
Keep your hands on the handles as you return the weight to the ground and immediately hop your feet back into a high plank. Perform a tricep pushup, really focusing on keeping your elbows tucked in to your body, then jump your legs back to the start position.
For these first two moves, your priority is to move with as much control as Leija. That means using lighter weight. And while the goal is to pick a weight you can use for all 6 to 8 rounds, that also means dropping down if your core or lower back lose position in the later rounds.
Set your kettlebells aside and finish off the circuit with 30 seconds of a bodyweight toe-tap. Start on all fours and press into your palms and toes to lift your knees off the ground. Brace your core for stability, then shift your weight into your left hand and right foot so you can tap your left foot with your right hand without wobbling around. Return to start and switch sides.
By the third move your core and shoulders are going to be aching for that 90 second break. But that’s no excuse for bad form. If you’re unable to keep your core cinched tight and shoulders stacked over your hands either stick to a static bent-leg plank, or drop to your forearms to give your shoulders a break.
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