When you’re short on time—or just want to get an upper body pump with something other than pushups and biceps curls—this creative kettlebell and med ball circuit from trainer Eric Leija (a.k.a. Primal Swoledier) has you covered.
By combining kettlebell exercises with high-intensity med ball slams, you’ll pushes the entire upper body to fatigue. It also has the benefit of working the core to a high degree.
The routine uses just three moves, and Leija estimates it’ll take just 15 to 20 minutes to finish.
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‼️Kettlebell and Med ball upper body PUMP🔥 . Love hitting this circuit when I’m short on time 👊🏽 . 15 to 20 minutes as many rounds as possible . 12 row to shrug 12 press each arm 20 slams . Get more workouts at EricLeija.com! Everything is 20% off with code “primallove20” link in my bio! . #onnit #kettlebell #train #workout . Song: HIGHEST IN THE ROOM (REMIX) [feat. ROSALÍA & Lil Baby] by Travis Scott
Row to Shrugs
Hold a kettlebell in each hand with a neutral grip, brace your core, and hinge your hips to push you butt back so that your torso is near parallel with the floor and the weights hang directly below your shoulders. Keeping a stationary torso, row both bells to your sides, return them to hang, and then deadlift them up to standing. Use your traps to shrug your shoulders up as high toward your ears as possible, and lower your shoulders back to start. Don’t roll your shoulders, though—follow this guide for more tips on shrug form.
Do 12 reps
Hollow Roll to Presses
Lay face up with a kettlebell in each hand, positioned above your chest. Press your lower back into the floor and keep it there. Maintaining a hollow-body torso position, barrel roll to your right side and place your left foot on the floor to help brace your body. Simultaneously crunch up and extend your left arm to press the bell straight over your shoulder, alternate back and forth between sides.
Do 12 reps per side
Med Ball Slams
Get in a wide stance, grab a med ball, and brace your core. Raise it overhead, keeping a neutral back and raising onto your toes for additional power. Then, forcefully snap your upper body toward the floor, slamming the ball down close in front of you. Catch it on the bounce and immediately move into the next rep. Make sure to be careful with the implement you use, though—you don’t want to take one to the face. Watch this guide for more tips.
Do 20 reps
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To really get your blood pumping, Leija recommends doing many rounds as possible in 15 to 20, but we want to emphasize that form is far more important than speed here. Focus on doing as many quality reps as possible or, if it keeps you from rushing your reps, to stick with three to four rounds.
Want more workouts from Leija? Check out his Men’s Health Kettlehell program (now available on our All Out Studio app), which is designed to burn fat and build muscle with just one kettlebell.
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