Trainer Eric Leija (a.k.a. Primal Swoledier) is a pro with kettlebells, and his newest workout shows us exactly how he weaves more traditional movements into his popular flow routines.
Leija refers to the full-body circuit as a “killer” workout—and it’s for good reason. Leija uses both kettlebells and his body weight during the circuit, and as Men’s Health fitness director and trainer Ebenezer Samuel, C.S.C.S. explains, the mash-up will do a great job of getting your body moving at different speeds.
Samuel broke down Leija’s moves for anyone looking to get a good full body sweat. If you want to try the routine, make sure to follow these tips:
- The first exercise has you moving weights, and is smart in its setup. You open with a row, then shift to the clean and press. Focus on bracing your core, and fight to keep your hips and shoulders square.
- On the second move, your goal is to move your feet as fast as possible. If you can, draw, tape, or find a line so you can jump over it. Think of staying on the balls of your feet, and as soon as you hit the ground, jump up and the other way. Challenge yourself to move fast.
- “The third move is trickier than you think. If you have shoulder issues, skip it. “Start by hanging from the bar but make sure you are lightly squeezing your shoulder blades the whole time. Don’t swing your legs up either. Focus on bringing them up by squeezing your abs tightly.”
Leija recommends that you take on the series for 3 to 5 sets in total, performing every move for 30 seconds each. Your should take minimal time to transition between exercises, and only rest for 90 seconds in between sets.
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Want to try more kettlebell workouts from Leija? Check out his Men’s Health Kettlehell program, which is filled with workouts and flows that will help you to burn fat and build muscle.