I hope you enjoyed volume # 1 of the QBJ workout series. I’m back to give you a workout with a little more equipment required. Try it out, let me know how it went in the comments. Find this useful? Subscribe to the BID Collective below for more of this and please share this with someone who can use it.
Time investment: 40-50 mins
Equipment Needed:
1 Kettlebell
1 weighted vest (optional)
1 Hand Towel (optional-advanced)
Note: Click exercise names for video demos
Beginner/Intermediate
Warmup
Half-kneeling hip flexor stretch w/ rotation x 30s/side
Glute Bridge x10 Hold at top 2 count
Fire Hydrant x 10/side
Half-kneeling T-spine rotations x10/side
Standing wall soleus stretch x30s/side
Prisoner Squats x 10
Inchworm x10
Pogo Hop x 20
High knees x 20
Workout
[Add weighted Vest for extra “Fun”/loading]
Rest 1-2mins between paired sets
1a) Russian Kettlebell Swing 3 x 10
1b) Goblet Squat 3 x 10
2a) Pushup/knee-pushup 3 x 10
2b) Kettlebell Bent Over SA Row 3 x 10 [8 sec isohold at top before start] (5/arm)
3a) Close grip Pushup / Close Grip knee pushup 3 x 8
3b) Towel KB Curl 3 x 8
4a) Plank March 3 x 10 (5/side)
4b) Lying Leg Raise 3 x As many reps as possible
Advanced
Warmup
Half-kneeling hip flexor stretch w/ rotation x 30s/side
Single leg glute bridges x8/side with hold at top on each
Fire Hydrant x 8/side
Half-kneeling T-spine rotations x8/side
Standing wall soleus stretch x30s/side
Prisoner Squats x 8
Walking Lunge x8/leg
Lateral lunge x8/leg
Inchworm x8
Pogo Hop x 50
High knees x 50
Workout
[Add weighted Vest for extra “Fun”/loading]
Rest 1-2mins between paired sets
[complete reps for both exercises on one side before switching hands]
1a) SA Kettlebell Clean and Push Press 3 x 4 (2/side)
1b) KB SA Front Rack Squat 3 x 6 (3/side)
2a) Russian Kettlebell Swing 3 x 10
2a) Contralateral KB SLRDL 3 x 10 (5/side)
3a) Close grip Pushup 3 x 8
3b) Pushup 3 x As many reps as possible (failure)
4a) KB Towel Curl 3 x 10
4b) Kettlebell Bent Over SA Row 3 x [8 sec isohold before start] 10 reps
5 ) Turkish Getup 3 x 4 (2/side)
