KB workout in the park

Today’s session is great “minimalist” – style workout you can in the park, on a nice day.

Grab your KB, find a bar to hang from and do your leg raises, and you’re ready to rock!

Let’s do this – I’ll coach you through it:

#

WARM UP

Let’s get the hips and shoulders warmed up to get to ready to rock.

Do this:

– 15 easy bodyweight squats – get low, hold the bottom position on each rep for a second or two
– :20 plank hold from the forarms
– 8 wall slides (Face away from a wall. Back up to it and “stick em up” – your heels, butt, shoulders, and back of the head should be touching the wall. Slowly slide your hands from up and down the wall, keeping all the mentioned points of contact as well as the elbows and hands the whole time.)
– 8 easy alternating reverse lunges per leg
– 8 easy push ups
– 8 wall slides again

#

SKILL WORK

BEFORE you do the main workout, I want you do 1) review form for the movements – watch the videos below, and 2) do two PRACTICE rounds, 5 reps of each exercise, and work on your form.

kettlebell swings

push ups

hanging leg raises

#

WORK OUT

As fast as possible, do:

– 10 KB swings (recommended weights = 24k – men, 16k – women)
– 10 push ups
– 10 hanging leg raises
– 15 KB swings (recommended weights = 24k – men, 16k – women)
– 15 push ups
– 15 hanging leg raises
– 20 KB swings (recommended weights = 24k – men, 16k – women)
– 20 push ups
– 20 hanging leg raises
– 25 KB swings (recommended weights = 24k – men, 16k – women)
– 25 push ups
– 25 hanging leg raises
– 20 KB swings (recommended weights = 24k – men, 16k – women)
– 20 push ups
– 20 hanging leg raises
– 15 KB swings (recommended weights = 24k – men, 16k – women)
– 15 push ups
– 15 hanging leg raises
– 10 KB swings (recommended weights = 24k – men, 16k – women)
– 10 push ups
– 10 hanging leg raises

#

If you liked this workout, check out my full 12 week “no gym” training plan:

No Gym? No Excuse! (on sale this week)

… and keep training hard! –

– Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
Certified Progressive Calisthenics Instructor
ForestVance.com

PS – You are going to LOVE No Gym? No Excuse!

0 comments… add one

Leave a Comment