If you’re coordinated enough to pull it off, this total-body flow from trainer Eric Leija (a.k.a. Primal Swoledier) leaves no muscle unworked.
The key is to remember: “pushup to swing and snatch, pushup to gunslinger.”
You’ll need a pair of kettlebells and a pullup bar to get the workout in.
For the first move, start off with the the kettlebells on the floor. Perform a controlled pushup with your hands on the handles, keeping your elbows tight to your sides.
Then, pop your feet forward, about halfway to your hands, with the weights in front of your feet. Tip the kettlebells toward you, like Leija does here, then swing them up between your legs. Focus on pushing your hips back and bending your knees only as much as is necessary—avoid bending down into a squat.
Drive your hips forward to transition into the second move, a dual-kettlebell snatch, squeezing the glutes. As you raise the weight high, bend your elbows to flip your grip to press the kettlebells overhead. Here, it’s vital to brace your core.
Next, reverse the motion in control to lower the weights, jump your feet back behind you, and perform another pushup. Pop your feet up to your hands this time, then shoot your hips forward to swing the kettlebells to your hips like you’re unholstering two guns, western style. Don’t use your arms at all—rely on the force from your hips to do the work.
Lower the bells back down to the floor and repeat. Do the flow 5 times, rest for 1 to 2 minutes, and then repeat for a total of 5 sets.
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The second part of the workout, the leg raise to pullup, is tough. You can split up the moves if you need to, or swap a full leg raise for a knee raise instead. Leija was able to handle 5 to 8 reps of the series per round, but you can aim to finish as many as possible up to that number.
Want more workouts from Leija? Check out his Men’s Health Kettlehell program (now available on our All Out Studio app), which is designed to burn fat and build muscle with just one kettlebell.
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