Getting Started
Start the “Guided Video” above to do the Total Body Kettlebell Workout in real-time with Coach Derek from Dialed Health or use the Solo Routine below to do the same workout at your own pace. He gives direction for each movement along with useful tips to make each one as effective as possible. All you need is one “medium-sized” kettlebell to press play and get moving(Derek is using a 16KG in these videos).
Total Body Kettlebell Workout Solo Routine: 35-40 Min
This is the Guided Workout from above, broken down movement by movement. Use this option if you prefer to work at your own pace.
Warm Up: 3 Rounds
*move down the list in order to complete one round with minimal rest time between movements.
Hinged Rotations: 12 Reps (Alt. 6 Each Side)
Bottoms Up Swing: 6 Reps (Each Side)
Neck & Wrist Rolls: 12 Reps (Alt. 6 Each Side)
Hinged Rotations: 12 Reps (Alt. 6 Each Side)
Bottoms Up Swing: 6 Reps (Each Side)
Neck & Wrist Rolls: 12 Reps (Alt. 6 Each Side)
Strength Circuit: 3 Rounds
*move down the list in order to complete one round with minimal rest time between movements.
KB Lateral Lunge: 6 Reps (Each Side)
KB Flow(swing, high pull, snatch): 3,2,1 Rep Count (Each Side)
Single Side Scissors: 12 Reps (Each Side)
KB Lateral Lunge: 6 Reps (Each Side)
KB Flow(swing, high pull, snatch): 3,2,1 Rep Count (Each Side)
Single Side Scissors: 12 Reps (Each Side)
Bonus Strength: 3 Rounds
*take 30-90 Seconds rest between each set of this one movement.
KB Figure 8’s: 12 Reps (Each Direction)
KB Figure 8’s: 12 Reps (Each Direction)
Cool Down-Stretch: 1 Round
*30-90 Seconds Each (Each Side)
Chicken Wing Neck Stretch
Pigeon Stretch
Chicken Wing Neck Stretch
Pigeon Stretch
START MOVING FORWARD
Congrats on completing your MTB Specific Strength Training Session today! Visit http://dialedhealth.com for full strength programs and more workouts that will prioritize your style of riding.
Follow @dialedhealth on Instagram for MTB specific strength training, nutrition, coaching talks, and riding content.
