Hey everyone coach Rudy back for a second installment of quick and dirty workouts you can do when time is something you don’t have a lot of. We're another week closer to Christmas, which means more parties, cookies, and those specialty drinks that range from a glorified milkshake, all the way to the ones with every fruit ever discovered (either way, I'm sure they're all good for you;-). Because of that, kids being out of school, and requisite trips to the mall, we have distractions galore, but precious little time to nail down a workout. For that I am giving you another workout you can do in under 20 minutes and with very little space and equipment.
The last workout we did Swings, T-Pushups and 1-arm rows and all we needed was a single kettlebell. Today’s workout will be very similar in terms of equipment but different and challenging from a movement perspective.
Here’s what you’ll need
Equipment: 1 Kettlebell 16-24k
Time: 20 minutes
Space: Just enough for you and the kettlebell
Attitude: Outstanding (duh!)
Single Leg Deadlift (SLDL)
Turkish Get Up (TGU)
Goblet Squat x 10 reps
SLDL x 5 reps each side
TGU x 1 rep each side
Ok, so here’s the skinny. This workout will last 20 minutes! You want to know how i know? You’re going to set a timer for 20 minutes and push ‘start.’ Once you’ve started the time, grab your kettlebell hold it up at your chest and squat it for 10 reps. Next move on to the SLDL, you’ll do 5 reps per leg. And lastly, you will perform one turkish get up each side. Continue to perform this sequence until the time has ran out. Rest only as much as necessary between each exercise and after each sequence.
It may start out easy, but trust me after 10 minutes and especially after 15 minutes and absolutely after 20 minutes you will know you got a great workout.
This should go without saying, however make sure you have a proper understanding of how to perform the Turkish Get Up prior to loading it up. It is one of the more complex ground to standing movements and subsequently one of the more bastardized as well. A great way to start is to place your shoe on top of your fist and make sure you own the movement from top to bottom prior to adding a KB.
Wrapping it up
There may not be a “true” push or pull in this one, but at the end there will be little doubt that this is as full body as full body gets. Lengthen your between sequence rest time as the workout progresses. e.g shorter rests at the beginning, longer rests closer to the end. Have a great time with this one and stayed tuned for more. Until then, move with purpose!