Equipment:
- Sled
- Kettlebells
- Plyobox
- Rowing machine
Exercises:
- Kettlebell thrusters (30 seconds)
- Sled push (20 meters)
- Sled pull (20 meters)
- Step ups (30 seconds)
- Rowing machine (30 seconds)
Minimum 4 rounds, but as many as possible.
Exercise form:
Kettlebell thrusters (helping wall balls)
- After picking up the kettlebells, flip them onto the back of your wrists and rest them near your shoulders. Position your feet shoulder width apart, then squat so your legs make a right angle. As you stand up from your squat, push the kettlebells above your head simultaneously.
Sled push
- Hold onto the vertical bars on the sled, now bring your body relatively low and keep a slight bend in your elbows as you start to take steps. Take small, consistent steps to keep the momentum of the sled going.
Sled pull
- Hold onto the rope with your hands slightly staggered, squat down taking the tension of the rope. Now pull with both your hands, reach forward with your back hand so it’s now in front. Keep alternating hands between pulls.
Step ups (helping lunges)
- Place the box in front of you, pick up the kettlebells and bring one foot up onto the box and step up onto the top of the box, then step back down in the same way, careful not to over-extend the knee as you land. Now, alternate between each leg every rep.
Rowing machine
Sit down on the seat and tighten the foot straps on your feet, take hold of the handle. Keeping your chest high will keep your back straight. Start with your arms straight and your legs bent, start to push with your legs and as you near full extension on your legs, bring the handle towards your sternum by driving your elbows behind you. You should maintain an upright posture during this exercise.
Blog by Alex Boardman – Personal Trainer (Boardman PT)