8 min full body banger

I only had 8 minutes to workout due to some schedule shuffling, so this is what I came up with for that time. Still able to hit lower push/pull, upper push/pull, and a full body movement. Here’s the breakdown:

1 circuit

3 rounds

Heavy Weight

4 reps per side of each

Single Leg Kettlebell Clean and Press

Easy way to overload the hip without much weight. Don’t go too deep, power is about the right depth to elastic energy ratio. Standing leg does all the work to get the KB up by stomping through the floor. Then press.

Should feel: Glute, hamstring, shoulder, tricep

Single Leg Dead Lift to Reverse Lunge with Double Row

Rolls right off the tongue right. Great for working on single leg stability (if you walk or run a lot, take note). Start with the hinge (deadlift), pause and row (note the outward movement of the row, it increases instability). Tip back until your back foot touches the ground, and kick yourself back into an SLDL using as little help from the back leg as you can. Pause and row, then stand up,

Should feel: Glute/Ham on lead leg, Lat/Arm on opposite side.

Turkish Get Up

I will only do these when tight on time, as they are incredibly non-specific but also a great full body workout. This is an exercise I don’t recommend unless you’ve been coached by someone with an SFG, DNS, or athletic coaching background cause it can really be a waste of time when done poorly. There are too many cues for one paragraph, but email me if you want to learn.

Overall, core should be stiff the entire time. First half of the movement is driven by your glute on the bent leg. Shoulder holding the kettlebell should be “packed” the entire time, with the elbow locked.

Should feel: everything