Cir­cuit 2

Oxygen - - Thrive -

Ket­tle­bell Stiff-Legged Dead­lift to Ket­tle­bell Squat

Banded Side Shuf­fle

Banded Square Bear Crawl

KET­TLE­BELL STIFF LEGGED DEAD­LIFT TO KET­TLE­BELL SQUAT

Hold a ket­tle­bell with both hands in front of you, arms straight, and stand with your feet shoul­der-width apart. Keep­ing your back straight, your knees soft and your head neu­tral, push your glutes back as you hinge for­ward, low­er­ing the ket­tle­bell to­ward the floor as low as you can, or un­til your back be­gins to round. Re­turn to the start, then ex­plo­sively pull the ket­tle­bell up­ward in an up­right row mo­tion, catch it on the sides of the han­dle, and hold it at your chest as you kick your hips back and lower into a deep squat. Con­tinue, al­ter­nat­ing moves.

BANDED SIDE SHUF­FLE

Se­cure a re­sis­tance-band loop around your thighs just above your knees and stand with your feet shoul­der-width apart. Kick your hips back and lower into an ath­letic “ready” po­si­tion, core tight, pos­te­rior chain ac­ti­vated. Hold here as you quickly drive your right leg to the side, swing­ing your left arm for­ward and across your body. Step your feet to­gether and re­peat. Con­tinue, tak­ing five steps one way, then five steps the other way for the du­ra­tion of your time.

BANDED SQUARE BEAR CRAWL

Se­cure a band loop around your thighs just above your knees and get onto all fours with your hands un­der­neath your shoul­ders and your knees un­der­neath your hips, back straight and head neu­tral. Turn your toes un­der and lift your knees off the floor to get into the bear po­si­tion, then us­ing op­pos­ing limbs, take four slow steps for­ward. Then use your same­side arm and leg to take four steps to the right. Use your op­pos­ing arm and leg to take four steps backward, then same-side arm and leg to move lat­er­ally to the left and com­plete the square. Re­peat in the op­po­site di­rec­tion.

US­ING A RE­SIS­TANCE BAND MAKES A SIM­PLE STRENGTH MOVE MORE CHAL­LENG­ING, VIR­TU­ALLY DOU­BLING THE NUM­BER OF EX­ER­CISES YOU HAVE AT YOUR DIS­POSAL.

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