J'AIME March 2018

WARM-UP:
Plank hold 3 x 1 min
Glute bridge 3 x 1 min
EXERCISE 1: SINGLE ARM KETTLEBELLS
CLEAN AND PRESS 12 REPS PER SIDE, 60
SECONDS REST
Keep a wide stance, back straight and your core
engaged. Squat down and lift the kettlebell with your
legs. The ‘clean’ should be a short explosive burst
from the squat, pulling the kettlebell straight up in one
explosive move, flip your wrist around and catch the
kettle bell on your wrist. Use a slight dip in your knees
to help drive up the kettlebell into an overhead press.
EXERCISE 4: 3X HANGING LEG RAISES
SUPERSET 45 SECONDS, 45 SECONDS
REST
Hang straight down, remembering to keep your
shoulder-blades back and down to prevent injury.
Brace your core and lift your legs as straight as
possible (straighter than mine hopefully) to 90
degrees.
Lower your legs down slowly, maintaining control
and keeping your core fully engaged.
EXERCISE 2: 15 KETTLEBELL SWINGS
SUPER SET
Stand with your feet shoulder-width apart, pull your
shoulder blades back and down and brace your core.
Allow the kettlebell to swing back between your legs.
Thrust your hips forward, activating your glutes to
swing the kettlebell forward. Your arms are merely
there to control the kettle bell, not to lift it.
At the top, keep your core engaged and control the
descent; it’s important not to lose your form as the
kettlebell swings back between your legs and move
fluidly into the next rep.
EXERCISE 5: KETTLEBELL T-HOLD
AND FRONT HOLD 45 SECONDS X 3, 45
SECONDS REST
Lift kettlebells up and rest on your wrist for T-hold or
out in front for front hold.
Remember to keep your shoulders back and down
and engage your core.
Zone out! This exercise is every bit mental training
as it is endurance!
EXERCISE 3: FORWARD LEAP BURPEE
Set up in a press-up position. Thrust your knees
to your chest and tuck into a squat. Drive up and
explode forward with your legs. Land controlled and
softly and straight into a press-up for the next rep.
Now for the legal bit; you should consult a doctor
before undertaking a physical regime. I think the
most practical bit of advice I can give you it to
seek the support of a personal trainer. I live in a
world where we hunt efficiencies in everything
from aerodynamics to fuel consumption and I can
honestly say that working with Connor has made
a huge difference to my training. Not only from an
efficiency point of view, but also from a motivation
point of view. Even if you can only see a trainer once
a month to get guidance on exercises, a good trainer
will make a huge difference to your life.
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