KETTLEBELL STEP UPSAs I work to get back into the shape I want to be in–for paddling, mountain biking, running and just life in general–I’m starting to again add some balance challenges back into my workouts.

Some movements that I’ve been doing seated or standing, I’m now doing on the BOSU, a physioball or on one of my homemade balance boards. I typically lower the weight of a movement when first adding a new balance element–eventually, working back up to what I was doing seated or with my feet planted solidly on the ground.

I’m also adding in more full-body, complex movements. I especially like combining squats and presses or step-up and presses into my routines. Eventually, I’ll include some walking lunges with presses as well.

Today’s garage gym workout was what I like to call an “imbedded” strength and conditioning workout. This is a circuit workout where I do different exercises between each set of the main course of exercises.

Today’s main course was:

  1. Kettlebell step-ups and press
  2. Bench Press
  3. Side lateral raises followed by front raises (both on BOSU)
  4. Pull-ups
  5. Webbing Pikes
  6. Dumbbell Rows

In between each exercise in round one I did one minute on the Concept2 Rowing Machine (6 x 1 minute).

In between each exercise in round two I did Static V-Sits with dumbbell shoulder presses.

In between each exercise in round three I went back to one minute on the Concept2 Rowing Machine.

In between each exercises for the fourth (and final round) I did ball slams.



~ by kipwkoelsch on June 4, 2017.


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