This morning I tried something a little different that I learned from Dan John and Dragon Door. It is a simple kettlebell routine to loosen you up and maintain your base of conditioning. I have added this kettlebell regime to my regular morning body weight drills.
- Joint Mobility Drills
- Dynamic Warm-up (reverse lunge with twist, side lunge, inch worm, Russian twist, t-push-ups)
- Bridge x 20 reps
- Push-ups x 15 reps
- Bridge x 20 reps
- Leg Lifts x 15 reps
- Bird Dog x 20 reps
- Push-ups x 15 reps
- Single Leg Bridge x 20 reps per leg
- Leg Lifts x 10 reps
- Clam Shells x 20 reps per leg
- Push-ups x 10
- Kettlebell Swings x 12 minutes, don’t push the reps too hard if you are going to do these daily. I did 230 total to give you an idea
- Turkish Get-Ups x 5 minutes total, I didn’t count these
- Kettlebell Halos x 10 reps
- Body Weight Depth Squats x 10
- Hindu Push-ups x 10
- Depth Squats x 10
- Halos x 10
- Depth Squats x 10
- Hindu Push-ups x 10
As you can see I do a lot of movements so to keep the time short I don’t really rest between exercises. Do your best to keep moving and only stop when you have to.
In case you don’t know what halos’ are, check this video out.
