Workout of the week: 12-min kettlebell mobility flow

ANGELICA CAVAZOS

Personal trainer from Vienna

Angelica specializes in strength and mobility training and trains people to become physically skillful and mentally intuitive. She creates efficient training programs that allow her clients to build strength and muscles and gain an athletic body.

Follow her on Instagram: @angieinmotion

12-MIN KETTLEBELL MOBILITY FLOW

ALL LEVELS / kettlebell mobility flow / 12 minutes

Equipment: Kettlebell

Angie Cavazos, our personal trainer from EVO Mariahilfer Straße in Vienna, is back with a new kettlebell challenge, this time focused on mobility.

Functional training incorporates many movements that enhance your flexibility and mobility. These are fundamental in reducing the risk of injury while allowing you to move your body smoothly during your training sessions and everyday life.

Today’s kettlebell mobility flow is a perfect example of what we just described.

The flow consists of only two exercises, the Turkish get-up and the windmill. Both exercises are combined, and you should perform them in this order:

Turkish get-up (left side) – get up to standing position
Perform 5 windmills with the left side
Turkish get-up (left side) – get back down to the floor
Turkish get-up (right side) – get up to standing position
Perform 5 windmills with the right side
Turkish get-up (right side) – get back down to the floor
45 second rest

This is a full round. You should perform 4 more to complete this workout.

Ready to rock that kettlebell? Let’s do this!

WORKOUT SETUP

2 exercises
5 rounds
45-second rest between rounds
12 minutes
Equipment: Kettlebell

WORKING OUT FROM HOME? NO PROBLEM.

If you don’t have the equipment originally needed for this workout, you can substitute it with these everyday items or use these alternative exercises.

Alternative equipment

Kettlebell = bag with some weights, such as books, cans of food

KETTLEBELL FLOW DESCRIPTION

As already mentioned before, the flow consists of 2 exercises combined – the Turkish get-up and the windmill. Find below a more detailed account of how to perform this flow.

1 – TURKISH GET-UP (LEFT SIDE) GET UP TO STANDING POSITION

Laying position

Lay on your side and engage your body. Stretch both of your hands and pick up the kettlebell.
While holding the kettlebell, turn and lay down on your back.
Place the kettlebell over your chest.
With both hands push the kettlebell away from your chest and hold it in a 90-degree angle from the floor.
Place your right arm on the ground in a 90-degree angle from your body. Keep holding the kettlebell with only your left hand.
Throughout the whole movement, keep your left arm in a straight line and look at the kettlebell.
Bend your left leg and move the heel next to your buttocks.
Keep your right arm on the ground and use it for support.
Get up joint-by-joint: shoulder, elbow, wrist.

Get up position

Now you should be sitting on your buttocks with your back and arm in a straight line, in a 90-degree angle from the floor.
Keep your body fully engaged and continue looking at the kettlebell.

Kneeling position

Bring your right knee to the floor.
Align your position, look straight ahead (this is the first time that you take your eyes off the kettlebell) and stand up.

Standing position

Keep looking straight ahead, while keeping your core engaged and the kettlebell in a straight line above your head.

2 – WINDMILL (LEFT SIDE)

Before reversing the Turkish get-up, perform 5 times the windmill exercise.
The starting position for the windmill exercise is the same as the standing position of the Turkish get-up: keep looking straight ahead, while keeping your core engaged and the kettlebell in your left arm maintaining a straight line above your head.
Place your right arm on the left side of your abdominals and keep it there throughout the whole exercise.
Turn both feet away from the kettlebell. If the kettlebell is in your left hand, your left foot should be at about 30 degrees, while your right foot should be about 30 to 45 degrees.
Look up at your kettlebell.
Place most of your weight on your left leg and push your hips back.
Keep your left leg and left arm straight, with the kettlebell pointed toward the ceiling.
As you hinge backwards with your hips, try to touch the inside of your right let with your right arm or elbow. Depending on your hip mobility, you may be able to descend only slightly and not able to your leg.
While keeping your body engaged, reverse the movement and return to an upright position.
Repeat 5 times on the left side.

3 – TURKISH GET-UP (LEFT SIDE) – GET BACK DOWN TO THE FLOOR

After performing 5 times the windmill with your left side, reverse the Turkish get-up. You can follow the same instructions from before, but in a reverse the order.

4 – TURKISH GET-UP (RIGHT SIDE)

Now perform the Turkish get-up with the right side.

5 – WINDMILL (RIGHT SIDE)

Perform 5 times the windmill on the right side.

6 – TURKISH GET-UP (RIGHT SIDE) – GET BACK DOWN TO THE FLOOR

Reverse the Turkish get-up.

Rest 45 seconds and perform 4 more rounds of this flow.

Note: If you feel your shoulder stability starts to be compromised or your elbow begins to bend, immediately stop and return to the starting position.