Circuit 1

Complete this round 3 times.

Goblet Squat

Complete 10 repetitions

Coaching Tips For Goblet Squat

Follow these cues to perform Goblet Squat correctly:

• Keep the torso angle upright throughout
• Keep feet on the floor the entire movement
• Depth is based on hip mobility, don't force depth but use your full range.

Half Kneeling Dual KB Press

Complete 4 repetitions

Coaching Tips For Half Kneeling Dual KB Press

Follow these cues to perform Half Kneeling Dual KB Press correctly:

• Create a stable base in the lunge position, with the front knee at 90 degrees
• Keep the rib caged tucked and lock the elbow overhead.

KB Horn Curl

Complete 6 repetitions

The kettlebell horn curl is a great bicep isolation movement especially for those with limited equipment.

Benefits of KB Horn Curl

The main benefit of the kettlebell horn curl is for growing the bicep muscles through isolation work.

How To Do KB Horn Curl

1. Start with the arms straight and a firm grip on the horn of the kettlebell.
2. Keeping the elbows in a fixed position, curl the kettlebell towards the chest.
3. Slowly lower the kettlebell to the starting position.

Coaching Tips For KB Horn Curl

Follow these cues to perform KB Horn Curl correctly:

• Do not use any momentum
• Keep the elbows in a fixed position, isolating the biceps.

Circuit 2

Complete this round 3 times.

Single Arm KB Press

Complete 8 repetitions

Coaching Tips For Single Arm KB Press

Follow these cues to perform Single Arm KB Press correctly:

• Keep the rib cage tucked at all times
• Do not use the other hand as a support
• Finish with the bicep next to the ear.

Alternating KB Strict Press

Complete 6 repetitions

The alternating KB strict is an excellent vertical press variation for developing both muscle mass and strength in the shoulders.

Benefits of Alternating KB Strict Press

The primary benefit of the alternating KB strict press is its ability to gain muscle mass in the muscles of the shoulder. Its secondary benefit is core development and development of the postural muscles of the upper back through maintaining a front rack hold for an extended period of time.

How To Do Alternating KB Strict Press

1. Start with both kettlebells in the front rack position, with the core tight.
2. Press one kettlebell over head while keeping the other in the front rack position. Lock the elbow at the top of the repetition to ensure you have moved through the full range of motion.
3. Bring the kettlebell back into the front rack position before alternating to the other arm and performing another repetition.

Coaching Tips For Alternating KB Strict Press

Follow these cues to perform Alternating KB Strict Press correctly:

• Keep the rib cage tucked at all times
• Keep a tight front rack position with the kettlebell not being pressed
• Finish with the biceps next to the ears and elbow locked.

Double KB Farmers March

Complete 16 repetitions

Coaching Tips For Double KB Farmers March

Follow these cues to perform Double KB Farmers March correctly:

• Keep a slight bend in both arms
• Very slowly transition from one leg to the other
• Keep shoulders high and spine neutral.