Low Impact Focus #7
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This one is powerful slow paced workout, which you will love.
We will be using ankle weights throughout the entire workout. If you don’t have ankle weights, then do the workout with only your bodyweight, but it won’t be as effective.
There is one very important move inside this workout: Windmill with Kettlebell and this exercise is very technical. So in case you will feel that it is too much, practise only with BODYWEIGHT first and then move to lighter weight.
*IMPORTANT NOTICE:
When you will be doing Windmill, the front leg should be a bit bended to protect your knee. If you are already used to this exercise and your leg engagement is strong, then you can straighten it, like i did. But still not all the way. The bend in the knee is micro and not even noticeable. In this way you will increase your hamstrings flexibility.
Now do a quick warm up and let’s do this together.
CHOOSE YOUR WARM UP
Basic 5 min Warm Up
Lower Body Warm Up
Upper Body Warm Up
5 min ogrevanje v slovenskem jeziku
Workout starts at: 4:17
Workout Breakdown:
- Kick Up + Back Lunge 2x Pulse = 10/10x
- Slow Elevated Reptiles 20x
- KettleBell Windmill 10/10x*
- Side Step Squat + Side Leg Lift 10/10x
- Plank Leg Lifts 10x
Rounds: 3
Total kcal burned: 200
Workout Style: Time Challenge
Pair this workout with: Abs on Fire #3
Equipment Needed:
- KettleBell (8 kg / 17.6 lbs)
- Ankle Weights (2kg each / 4.4 lbs each)
- Exercise Mat
CHOOSE YOUR COOL DOWN & STRETCHING
15 Min Full Body Cool Down & Stretching
30 Min Full Body Cool Down & Stretching
Lower Body Cool Down & Stretching
Upper Body Cool Down & Stretching
