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Home / Fitness and Health / Eric Leija shares 15-minute double kettlebell destruction workout

Eric Leija shares 15-minute double kettlebell destruction workout



Kettlebell trainer and functional fitness trainer Eric Leija (also known as Primal Swoledier) shares one of his favorite workout routines on the go.

“All you need are two kettlebells and 15 minutes to get a calorie-burning workout in a short amount of time,” says Leija of the session.

While you should be willing to move quickly to get a ton of work done, Leija emphasizes that the quality of repetitions is the most important factor in getting the most out of your workout. That means you need to focus more than just getting your movements right – you need to use the right tools too. Make sure you choose kettlebells with a weight that you can handle for all exercises for the entire duration of the session.

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Mobility warm up

He starts the training with some mobility work.

Lateral reach
1

0 repetitions per side

“Try to create as much distance as possible from your fingertips to your opposite fingertips,” advises Leija. “Breath in and breath out.”

Upper arm circles
10 circles in each direction

“Go into those shoulders a little. Reach up with your arms and lock your elbows out. Try to keep your ribs down,” says Leija.

Lateral spine gliders
10 repetitions per direction

“I want you to imagine that you are moving your upper body over your lower body and sliding your ribs over your pelvis. We will move to the side as far as possible and then switch sides,” says Leija. “Keep your base strong, don’t wiggle your legs all over the place.”

Large hip circles
10 repetitions per direction

“I want you to imagine that you are standing in a barrel and trying to touch every edge inside that barrel with your hips,” says Leija.

Tai Chi Lung Twist
10 repetitions per direction

“Have a broad base, have a nice high chest, hold the core tight. Sit on one hip, bend your knee and let your ankle straighten,” says Leija. “Turn your shoulders, twist and switch. Nice and quiet, slow and steady.”

The workout

AMRAP for 15 minutes – Perform the series as often as possible in proper form for the duration of the period

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Double deadlift for cleaning
5 repetitions

“Proud chest, back on the floor, clean. Down, deadlift, clean and spiral the kettlebells around your wrists,” says Leija.

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Squat Pause Push Press
5 repetitions

“Crouch down nicely, take a break, then dive in and press,” says Leija. “So I separate the two movements.”

Outside the leg swings
10 repetitions

“I’ll put my feet in a narrow grandstand with bells in front of me to begin. Nice, proud chest,” says Leija. “Really try to toss those bells as far forward as you can, light those hamstrings, use those glutes, and keep the spine nice and straight.”

Push-ups on a row of arms
10 repetitions

“I like to point the bells up at an angle like an A-frame so I can stick my elbows out at a 45-degree angle. Stabilize those hips, row, push-ups,” says Leija.

The cooldown

Pose arm rotation of the child

“Get on your knees, stretch your arms out in front of you. Put your bum back to your heels and breathe in, open your palms, breathe out, twist yourself through your shoulders,” says Leija. “Breathe through this tension.”

Alternating arm thread

“Bring an elbow up and back, pull, inhale, exhale and reach through and stack your shoulders. I reach through and pull my hips back, trying to keep them straight,” says Leija.

Alternating ground scorpion

“Extend my arms outwards, I will bend one leg, step directly over the opposite knee, hold my knee back, reach forward and change sides,” says Leija.

Leija Kettlehell

Men health

Get the workouts

Are you looking for more workouts like this one from Leija? Check out his Kettlehell program on the Men health All Out Studio streaming platform.

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