Task 1
3 squat jumps
3 jumping jacks
3 Frankenstein kicks (each side)
3 rounds
3 external hip rotations (each side)
3 alternating thoracic rotations
3 rounds
3 hip circles (each way)
3 scarecrows
3 rounds
2 cycles
1-minute transition
Task 2
Clean and jerk
5 minutes
One switch
1-minute transition
Task 3
90 sec armbar with flyes
60 sec flyes
Other side
3 rounds (15 min)
1-minute transition
Task 4
Jefferson curl into shoulder raise into triceps extension
2 stiff-legged wide bent over rows (each side)
2 min
30 seconds rest
4 rounds (10 min)
1-minute transition
Task 5
Alternating Cossack with a focus on increased ankle dorsiflexion
1 minute
Downward dog
1 minute
5 rounds (10 min)
Kettlebell Monster
STELLAR
Giving your body all the things it needs
Who is this for
Beginner-level athletes with single kettlebell and bodyweight experience ready for moderate intensity. Expect 45+ minutes of work.
Difficulty breakdown
LevelBeginner
IntensityModerate
Duration45+ min
EquipmentSingle Kettlebell and Bodyweight
Why this workout
This is a workout that improves your range, strength, and stability. The workout starts with a dynamic warm-up, followed by task 2, which is just a medium-weight clean and jerk to really warm up and prepare the whole body. In task 3, we move into opening up the chest, working on range, and even stab...
The workout
This is a workout that improves your range, strength, and stability. The workout starts with a dynamic warm-up, followed by task 2, which is just a medium-weight clean and jerk to really warm up and prepare the whole body. In task 3, we move into opening up the chest, working on range, and even stability and strength. Task 4 is the spine, shoulders, core, and middle back. We end with task 5 with a focus on the hips and ankles.
This is a great workout to include in your program each week if you care about your body and want to work on injury-proofing.
Task breakdown
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