Hey everyone! I’m Adam Kemp, and today’s workout combines strength training, functional movement, and core stability exercises to target multiple aspects of fitness and performance.
The mix of unilateral exercises, kettlebell work, and bodyweight exercises improves balance, coordination, and mobility while promoting full-body strength and endurance.
By focusing on proper form and controlled movements, you’ll strengthen key muscle groups like the legs, glutes, core, and upper body, which are crucial for both athletic performance and everyday functional fitness.
Additionally, core-focused exercises like the Palloff press ensure that your stabilizing muscles are engaged, leading to improved posture and injury prevention.
Whether you’re looking to improve explosive power, increase muscle endurance, or build overall body stability, this workout provides a comprehensive approach to achieving those goals.
Beginners can scale down the intensity, while advanced athletes can push the boundaries by increasing resistance and adding complexity. A proper warm-up, mental focus, and recovery are key components to maximize the benefits of this workout.
Quick Workout Summary (10/24/2024)
- Warm-Up: Bodi App – Mobility Express
Circuit 1:
- 1A) Mountain Climber: 3×30 seconds
- 1B) Single Leg Deadlift: 3×12-10-8
- 1C) Standing Mini-Band Hip Flexor March: 3×20
Circuit 2:
- 2A) Kettlebell Swing: 4×12-10-8-8
- 2B) Bulgarian Split Squat: 4×12-10-8-6
Circuit 3:
- 3A) Palloff Press: 4×15
- 3B) Dumbbell Curls: 4×12-10-8-8
- 3C) Split Stance Row: 4×12-10-8-8
Benefits of the Workout
- Strength: The Bulgarian split squat, single-leg deadlift, and kettlebell swing are all compound movements that enhance lower body strength. These exercises improve muscle development in the quads, hamstrings, glutes, and core.
- Endurance: The inclusion of mountain climbers and kettlebell swings helps build cardiovascular and muscular endurance, making this a full-body conditioning workout.
- Mobility and Balance: Exercises like the single-leg deadlift, split stance row, and Palloff press challenge your balance and coordination, improving overall mobility and functional movement patterns.
- Core Stability: With movements like the Palloff press and mountain climbers, your core will be highly engaged, promoting better posture and stability.
Tips for Maximizing
- Warm-Up: Begin with a thorough warm-up like the Bodi App Mobility Express to activate muscles and joints. Prioritizing dynamic stretches will increase blood flow and prevent injury.
- Mental Focus: Stay mindful during each exercise. Engage your muscles consciously, particularly in the Palloff press and single-leg deadlift, to maximize core stability and balance.
- Rest Periods: Rest according to your fitness level—beginners should aim for longer breaks (90 seconds), while more advanced individuals can cut down rest to 60 seconds for added intensity.
Safety Tips
- Form Over Weight: Focus on maintaining proper form throughout each exercise. For instance, in the kettlebell swing, ensure you’re hinging at the hips and not using your lower back to lift the weight.
- Controlled Movements: Avoid rushing through the exercises. Control your body during each repetition, particularly in movements like the single-leg deadlift and Bulgarian split squat.
- Rest Between Sets: Allow 60-90 seconds of rest between sets to recover adequately without losing momentum.
Workout of the Day (10/24/2024)
Warm-Up: Bodi App – Mobility Express
Before jumping into the workout, a quick mobility session is important to prepare your body.
This will increase joint range of motion, reduce the risk of injury, and ensure your muscles are ready for the workout. Focus on slow, controlled movements to activate muscles and joints.
If you want to prepare your own warm-up but aren’t sure how, read my guide on how to warm up for your workouts.
Today, I used the Bodi App from Team Beach Body and did the Mobility Express 11-minute warm-up workout.
Once you get a solid, 10-15-minute warmup done, it’s time for today’s workout of the day!
Circuit 1:
1A) Mountain Climber (3×30 seconds)
Mountain climbers are excellent for boosting cardiovascular endurance while targeting the core, shoulders, and hip flexors. They are one of the best alternatives to crunches for people who want to get a six-pack, and they promote full-body coordination.
- Regression: Perform the movement slower or place hands on an elevated surface.
- Progression: Increase speed or add a twist to each knee drive to target obliques.
1B) Single Leg Deadlift (3×12-10-8 reps per leg)
The single-leg deadlift exercise works the hamstrings, glutes, and core, helping improve balance and single-leg strength. It is also one of the best posterior chain exercises.
- Regression: Use body weight only or reduce range of motion.
- Progression: Increase weight or hold a kettlebell/dumbbell in each hand for more challenge.
1C) Standing Mini-Band Hip Flexor March (3×20 reps per leg)
The standing mini-band hip flexor march exercise targets the hip flexors and core, helping improve lower body stability and hip mobility. It’s great for reinforcing proper running mechanics.
- Regression: Use a lighter resistance band.
- Progression: Hold weights in your hands or move the band to your ankles for increased tension.
Circuit 2:
2A) Kettlebell Swing (4×12-10-8-8 reps)
Kettlebell swings develop explosive hip power, posterior chain strength, and cardiovascular conditioning. Focus on hinging at the hips rather than squatting.
- Regression: Use a lighter kettlebell or reduce the reps.
- Progression: Increase the weight or perform with a single arm for more core engagement.
2B) Bulgarian Split Squat (4×12-10-8-6 reps per leg)
The bulgarian split squat is a fantastic lower-body movement that targets the quads, glutes, and hamstrings while improving balance and unilateral strength.
- Regression: Perform bodyweight Bulgarian split squats or reduce the range of motion.
- Progression: Hold dumbbells or a barbell for added resistance, or add a jump for a plyometric version.
Circuit 3:
3A) Palloff Press (4×15 reps per side)
The Palloff press is an anti-rotation core exercise that strengthens the obliques, transverse abdominis, and overall stability.
- Regression: Use a lighter resistance band or cable machine setting.
- Progression: Hold the extended position for a longer time or add a controlled rotation after each press.
3B) Dumbbell Curls (4×12-10-8-8 reps)
A classic bicep exercise, dumbbell curls strengthen the arms and forearm muscles, promoting functional upper body strength.
- Regression: Use lighter dumbbells or perform fewer reps.
- Progression: Increase weight or slow down the tempo for more time under tension.
3C) Split Stance Row (4×12-10-8-8 reps per side)
This exercise targets the back muscles, including the lats and rhomboids, while engaging the core for stability. The split stance promotes balance and works the lower body indirectly.
- Regression: Use a lighter weight or perform with both feet parallel for more stability.
- Progression: Increase weight or add a slight pause at the top of each row to further engage the back muscles.
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