the blog

welcome to 

Fitness, Uncategorized

November 17, 2017

Kettle Bell Recovery Workout #FreeWorkoutFriday

#FreeWorkoutFriday NO. 10

This recovery workout is a quick. It is a full body workout consisting of the Turkish getup and dumbbell hang power cleans.

It can be done as a pre-workout warm up, or a post workout conditioning circuit.  I personally modified this from the original by the fellas over at the Active LifeRx.

Enjoy your recovery workout however you choose to use it!

Perform 4-6 sets of the following:

3 Turkish sit-ups on each side >> just the roll up on to your elbow. Feet stay in contact with the ground, limbs at 45 degrees from your body; weighted hand is straight towards the ceiling, with packed shoulder, eyes on the kettle bell or dumbbell. Pull your chest at an angle towards your extended leg, pressing the kettle bell upwards.

2 Turkish Get ups on each side >> Same as above, but continue through the full get up:

Kettle bell says towards the ceiling through the entire movement

1.    From sit up, transition from elbow to hand.

2.    Extend hips (straight line from bottom to top hand).

3.    Pull extended leg through to your knee

4.    Pull hand off the floor into a half kneeling position.

5.    Eyes transition forward and stand up to your front foot.

6.    Reverse the same way you came up.

20 Hang Power Cleans >> feet under hips, knees come forwards with chest up, extend hips and pull dumbbells to your shoulders in the front rack position. Return the same way you came up.

Now give it a try! The Turkish Get Up can be tricky but is a wildly valuable movement with low risk of injury. Start with light weight and master the movement. It will serve you well when you’re 80 and need to get off the floor. #winning #functionalmovement


REGISTRATION FOR MY LAST 20 DAY CHALLENGE OF 2017 ENDS IN 3 DAYS ON NOVEMBER 20TH.

Learn to eat real food, use simple and efficient exercise, be consistent, and make time for your biggest asset so you can be a better wife, mom, student, coworker, or WHATEVER roles you play in your life.  The results are REAL and LONG LASTING. Get the lifestyle you deserve lady. It is within your reach and I am here to guide you.

Click the button below to for details or to JOIN!

TAKE ME TO THE CHALLENGE!

 

Leave a Reply

Your email address will not be published. Required fields are marked *

I'm an adventurous introvert from Vancouver, Washington who lives on sleep + "me time." I'm a lover of lifting weights, dinosaurs, real talk and traveling with my husband. I am here to help you move better, lift more, bust the myths of the fitness industry, and inspire you to love the process.

Hey you,

The name's Annie & you're reading my thoughts. Let's get acquainted. 

the whole story >

fitness

travel

PERSONAL

fitPrENeuR

podcast

mindset

creep the categories

Mobility, workouts, methodologies.

Tools so you can do hard things.

Behind the scenes. Keepin' it real.

Photo diaries + travel guides

Tips & tricks for entrepreneurs

Weekly actionable takeaways

THE LINKS BELOW ARE AFFILIATE LINKS

SKIN CARE

Nutrtition

brands I love

working against gravity

Fre skin care

favorites

blue light blockers

klassy network

code: fdba saves you 15% off

online TRAINERS

save $50

code: ANNIE saves you 20% off

You love my style, trust my reviews, and want more Annie Miller Concepts vibes in your life? Shop my favorite brands. You get awesome products and ya girl gets a little kick-back.

free flexy gains

3 Day Mobility + Core

free download

free biz gains

Ideal Client Avatar Creator

free download

level up

for free

how about you

def want that

annie's weekly wrap

Allow me to make your life easier? Get my weekly updates on travel blogs, podcasts on fitness, biz & mindset, and fav brands/products.

get the weekly wrap

sign me up

You will hear from us shortly :)

thanks!