SHAPE_OCTOBER_2016

ody shop
get lean and strong
4B OFFSET
FARMER’S
WALK
WORKS SHOULDERS,
BACK, FOREAMS, ABS,
BUTT, HAMSTRINGS
Stand with feet hipwidth
apart, holding
handle of one kettlebell
in right hand
with arm by side
and handle of other
kettlebell in left hand
at shoulder, elbow
bent out to side with
ball of kettlebell resting
on arm to start.
Maintaining an upright
posture and a tight
core, take long steps
across floor [shown].
Stride for 20 paces,
then turn around,
switch sides, and
repeat. That’s 1 set.
Do 3 sets. Rest for
5 minutes.
PART B
1 BROAD JUMP
WORKS ABS, BUTT,
QUADS, CALVES
Stand with feet hipwidth
apart, arms
raised overhead.
Throw arms down
and back as you lower
into a quarter squat
to start. Swing arms
up as you explosively
jump as far forward
as possible [shown].
Land softly in start.
That’s 1 rep. Do 9 reps.
(If you run out of space,
turn around and
change directions.)
3 BURPEE
OVER BELL
WORKS SHOULDERS,
CHEST, BICEPS,
ABS, BUTT, QUADS
Stand to left of a
kettlebell with feet
hip-width apart
and arms by sides.
A Crouch, plant
palms on floor, jump
feet back to plank,
and lower chest and
thighs to floor. Push
up to plank, hop feet
toward hands, then
B jump laterally over
kettlebell, clapping
hands overhead.
That’s 1 rep. Switch
sides; repeat. Do
9 reps.
2 TOE TAP
WORKS ABS,
BUTT, QUADS
Stand facing a
kettlebell. Sprint
in place, tapping
right toes, then
left toes, on the
top of the handle
[shown]. That’s
1 rep. Do 9 reps.
4 RUSSIAN
SWING
WORKS SHOULDERS, ABS,
BUTT, QUADS, HAMSTRINGS
Stand an arm’s length
behind a kettlebell with
feet hip-width apart
and arms by sides. Bend
knees, shift hips back,
and hinge from hips to
reach down to grab handle
with both hands with
an overhand grip. With
chest lifted and back
flat, swing the kettlebell
between your legs (like
hiking a football) to start.
When forearms reach
inner thighs, explosively
drive hips forward to
stand straight up, swinging
straight arms forward
and up to shoulder
height [shown]. Allow
gravity to lower straight
arms back to start.
That’s 1 rep. Do 9 reps.
A B
Speed up your fat melt
Record your number of rounds of
part B. (Don’t try to keep it in your
head—not gonna happen.) At the
end of the week, add up your rounds.
Your goal: beat that number in each
week.
58 OCTOBER 2016 SHAPE.COM