Full Body Workout!

Time for a challenge!

Join me as I walk you through a full body strength session using Kettlebells and bodyweight exercises, detailing how each segment flows and highlighting the benefits you're likely to gain from incorporating this routine into your programming.

Warm-Up: Preparing Your Body

3 Rounds of:

• Bodyweight Squats x 10

• Push-Ups x 10

• Hip Opener x 10

• Deadbugs x 10

The warm-up is a crucial part of any workout, preparing your muscles and joints for the demands ahead. This warm-up sequence combines dynamic and static movements to increase blood flow, improve mobility, and activate key muscle groups.

Bodyweight Squats warm up your lower body and core, Push-Ups engage your upper body, the Hip Opener stretches your hip flexors and groin, and Deadbugs activate your core while improving coordination. Completing three rounds ensures that your entire body is ready to tackle the more strenuous exercises to come.

Strength Training:

Front Rack Squats

• Benefits: Enhances lower body strength, core stability, and improves posture.

Dual Kettlebell Deadlifts

• Benefits: Targets the posterior chain (hamstrings, glutes, back), and improves overall strength and power.

These foundational strength movements focus on major muscle groups. Front Rack Squats build your quads, glutes, and core stability, while Dual Kettlebell Deadlifts target your hamstrings, glutes, and back, enhancing your overall power and strength.

Supersets: Intensifying the Workout

Dual KB Shoulder Press Superset with Split Squat

• Benefits: The shoulder press builds shoulder and triceps strength, while the split squat targets your quads, hamstrings, and glutes, enhancing lower body strength and balance.

KB Deficit Push-Ups Superset with Dual KB Row

• Benefits: Deficit push-ups increase chest, shoulder, and tricep strength with a greater range of motion. Dual KB Rows focus on your back and biceps, promoting upper body strength and posture.

KB Bicep Curl Superset with Diamond Push-Up

• Benefits: Bicep curls isolate and strengthen the biceps. Diamond push-ups target the triceps and chest, providing a challenging variation to traditional push-ups.

Supersets involve performing two exercises back-to-back with minimal rest, intensifying your workout and boosting muscle growth and endurance. The combination of kettlebell and bodyweight movements ensures a balanced and comprehensive workout, targeting multiple muscle groups and enhancing cardiovascular fitness.

Rest for 2 minutes between sets on each movement to allow your muscles to recover and prepare for the next set, ensuring you maintain proper form and maximise strength gains.

The Flow of the Session

1. Warm-Up: Start with the dynamic warm-up to increase your heart rate and prepare your muscles.

2. Strength Training: Move into the foundational strength exercises, focusing on form and controlled movements.

3. Supersets: Intensify the session with supersets, pushing your muscles to work harder and enhancing endurance.

4. Cool Down: Conclude with stretching exercises to promote flexibility and aid in muscle recovery.

The Benefits

1. Full Body Strength: This workout targets all major muscle groups, ensuring balanced development and strength gains.

2. Improved Cardiovascular Fitness: The combination of strength and bodyweight exercises elevates your heart rate, enhancing cardiovascular health.

3. Increased Endurance: Supersets and minimal rest periods challenge your muscular and cardiovascular endurance.

4. Functional Fitness: Kettlebell and bodyweight movements mimic everyday activities, improving overall functional strength and mobility.

5. Flexibility and Mobility: The warm-up and cool-down segments incorporate dynamic and static stretches, enhancing flexibility and joint mobility.

Incorporating this full body workout into your routine can yield significant benefits, from increased strength and endurance to improved functional fitness and mobility. Remember to focus on form, control your movements, and listen to your body. With consistency, you'll see remarkable improvements in your overall fitness and well-being. So, grab your kettlebell, follow the session flow, and enjoy the workout.

Happy Training!

JQ