Popeye’s Amateur Hour at Crazy Ivan
FNGs: None
Warm Up:
- Side Straddle Hop
- Squats
- Good Morning
- Sir Fozio Arm Circles.
- Lunges with Torso Twist
The Workout:
Perform the circuit below for 3 rounds, with 45 seconds of work per exercise, 15 seconds of rest, and 1 minute of rest between rounds. Alternate arms or sides as needed. Adjust weight for proper form and intensity.
Lower Body Focus
- Kettlebell Goblet Squat
- Hold the kettlebell at chest height, squat low, and engage quads and glutes.
- Kettlebell Deadlift
- Focus on hamstrings and glutes with a flat back.
- Kettlebell Reverse Lunge
- Place one foot on a low surface behind you, holding the kettlebell at your chest or in one hand.
Upper Body Focus
- Kettlebell Clean and Press (Alternating)
- Clean the kettlebell to your shoulder, then press overhead.
- Kettlebell Bent-Over Rows (Alternating)
- Hinge at the hips and row the kettlebell to your torso, alternating sides.
- Kettlebell Halo
- Circle the kettlebell around your head, keeping your core tight.
Full-Body/Cardio Focus
- Kettlebell Swings
- Use explosive hip movement to swing the kettlebell to shoulder height.
- Kettlebell Lateral Lunge with Pass-Through
- Step out to the side and pass the kettlebell under your leg. Alternate sides.
- Kettlebell Ground Pounder
- Combine a squat with an overhead press for a powerful full-body movement.
Core Focus
- Kettlebell American Hammers
- Sit and twist side to side with the kettlebell. Lift feet for an extra challenge.
- Kettlebell Plank Drag
- In a plank position, drag the kettlebell from side to side under your torso.
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