Try This Move: Iso Kettlebell Curls

Isometric Kettlebell Curls

• I didn't have matching weights so I used a 15 lbs for the hold and 26 lbs for the concentric movement. I also had my Ruck Pack on with a 30 lb plate in it.

• Tuck your tail bone, squeeze your glutes and engage your core as you curl the kettlebells towards you. When the isometric arm (15 lb in my case) reaches 90 degrees hold it there, continuing to curl with your other arm for 10 reps.

• Keep your gaze straight, at a neutral angle. Keep your chin tucked.

• Switch the weights and repeat on the opposite side.

• 3 sets x 10 reps per arm

Try This Move: Hollow Body Superset

Hollow Body Skull Crushers + Close Grip Press

• I used a 30 lb Ruck Plate for this exercise.

• Lay on your back, bring your feet to the ground, heels to touch your fingertips. Tuck your tail bone, engage your core and straighten your legs.

• Push the weight up, lift your shoulders off the ground.

• Bring the weight slowly towards your head keeping your elbows tucked in.

• Slowly lower the weight towards the top of your head then squeeze through your hands and arms to bring the weight back up.

• Once you've completed the skull crushers, bring the weight back over your chest, squeeze the weight as you lower towards your body, elbows tucked.

• Push the weight away as you keep your body engaged.

• 3 sets x 10 reps each

Try This Move: Supine Extensions

Supine Resistance Band Extension

• I used a 15 - 35 lb band. If you don't have a resistance band, just follow the move without it.

• Grab the band at shoulder width. Lie face down, gaze 10 inches out in front of you, and extend your arms out past your head. Pull your hands apart until you feel resistance (the wider the more resistance you'll feel).

• Retract your shoulder blades and arms, keep your elbows high, maintain the tension, and pull the band down towards your shoulders.

• Holding a tight grip, from your glutes to your hands, is essential to keep your wrists and hands from caving in.

• Keep your tail bone tucked, glutes tight, core engaged.

• 3 sets x 10 reps

Try This Move: Weighted Push Up

Classic push up w/ a Ruck Sack

• In this video I'm using 30 lbs.

• Start in a plank position, hands just past shoulder width, in-line with your chest. Tuck your tail bone, squeeze your glutes. Rotate your elbows back and in.

• Descend to the ground, stopping a fists width off the ground. Keep your tailbone tucked, glutes tight, core engaged as you drive your hands through the floor back to the starting position.

• If you've never done a push up with weight, then take extra precaution to make your form pristine before adding weight.

• 3 sets x 10 reps

Try This Move: Split Stance Row

Split Stance Kettlebell Row

• Step one leg back and slightly out, with your foot angled at 45 degrees. Keep your front foot straight and knee straight, knee bent at a 120 degree angle.

• Tuck your tail bone, hinge forward, and grab the kettlebell with a tight grip. Lift your chest away from the ground back into the split stance.

• Press your opposite arm straight out and make a fist. Start the movement by activating your shoulder, rear deltoid and then lats. Let those muscles guide the weight up towards you hip. Lower and repeat.

• Lower the weight back down while keeping those muscles engaged.

• 3 sets x 10 reps per arm

Try This Move: Thread the Needle

Elbow Plank Thread The Needle

• Get into a side plank on your elbow. Feet stacked or staggered.

• Tuck your tail bone, squeeze your glutes and engage your core, paying particular attention to lock in the chain from your obliques, down the outside of your leg.

• Shoot your opposite hand straight up perpendicular to your body. Slowly start to lower your arm, keeping your hand close to your body, palm facing in towards you.

• When your hand is at your chest, begin rotating by moving your hips down towards the ground.

• Then let your your core, chest, back, and then arm, hand and head turn. Take a peak over your opposite shoulder.

• Then rotate your hips away from the ground in the opposite direction, repeating the steps above to bring your hand back up.

• 3 sets x 10 reps per side

Try This Move: Wide Grip Push Ups

Wide Grip Push Up

• Start in a plank position. Move your hands two hand widths past your shoulders. Tuck your tail bone, squeeze your glutes. Rotate your elbows slightly back and in.

• Descend to the ground, stopping a fists width off the ground. Keep your tailbone tucked, glutes tight, core engaged as you drive your hands through the floor back to the starting position.

• 3 sets x 10 repetitions

Try This Move: Uneven Renegade Rows

Uneven Renegade Rows

• The best match I had was a 30 lb Ruck Plate and a 35 lb Kettlebell. I evened it out by adjusting the reps (2 sets x 5 reps per arm, 1 set x 10 reps per arm).

• Stand with your feet about shoulder width, in a comfortable position. Tuck your tail bone, squeeze your glutes, engage your core and hinge to come down towards the weights.

• Grab the weights firmly. Lift your chest away from the ground, bringing both weights off the ground.

• Start the movement by activating your shoulder, rear deltoid and then lats on one arm, and then lower the weight back down as you keep those muscles engaged. Repeat the movement on the other side.

• Make sure to breath and keep your glutes to your rear deltoids engaged.