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In The Arena Blog

5 Round Bodyweight and Kettlebell Workout

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This workout requires a kettlebell or dumbbell, and will be 5 rounds of 5 different exercises. Do this one for time, but as always, keep good form and technique. We know you can’t train at a gym right now, but you can still work your Strength and Conditioning from home.


Coach Jason Salazar:
All right, back at the arena. Got another workout for you today. Today, we’re going to do five rounds and we’re going to do it for times. We’re going to try and get it done as fast as we can. We’ll make sure we keep our good form and technique on this. We have five different exercises plus to split the rounds up, we’re going to be doing high knees. Those will be active recovery, basically just like taking a jog. So, we’re going to start this round off with kettlebell clean and presses or dumbbell, either one that you have. Just remember guys, this is still a swing. We still got to pop that bell up. Just change direction, move it right here, press it right back up. You have 10 on one side, 10 on the other. Remember, if you only have a dumbbell you still do the same thing. Pop it right up, press it overhead, bring it back down, pop it out with those hips.

Following up those clean and presses, we got 20 good old squats. Remember, heels shoulder width apart, point those toes out. Keep that chest up. If you need to, put your arms straight up, just get the depth. All the way up every single time. Make sure those hips come back. We’ve got 20 squats. Going to do 20 plank jacks. So, just like a jumping jack, when you’re in a plank, feet come out, go back in. So, one, two, three, four, 20 done. After those plank jacks, we have 20 alternating V-ups. So, the opposite hand to opposite foot. Come up in the middle, touch just like a V up, except now we’re twisting a little bit. That’ll be 10 per leg or just 20 total. However you like to count. Last exercise in the list, plank shoulder taps. You’re going to tap those shoulders with one hand. You’re going to do 20 of these, but we really want to not move our hips. Try to stay as still as possible. We shouldn’t be going back and forth. Try to stay nice and still, really engage that core. Squeeze everything We’ll just do 20 of those and we’ll be done with that.

And to finish every single round, we’re going to do 50 high knees. One, two, three, four, five, six. You can go fast or you can go nice and slow to try to take a break. Catch your breath before we start that next round. All right, so we just completed one round. We got four more to go. This is for time again, guys. So, try to push yourself to see how fast you can get, so when you do this again, try to beat that time. So, stay tuned for more workouts plus the arena is working on an online instructional platform for all of our programs. Stay safe and from the arena, we all appreciate your support and we can’t wait to have you back into our gym.

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