Last week at our Skills Training course, our small group participated in a very unique body weight and kettlebell routine. I am becoming a big fan of these hybrid programs we are creating down at Primal Fitness Pittsburgh, and I believe this routine is about as demanding as it can get. Strength and conditioning can be found with just a few tools and our own body. What is truly unique about the following routine is how it layers strength with the body as a whole.
Today, we are using Dragon Walks AND Kettlebells for a particularly hard but SUPER FUN workout.
First up, let’s talk about the dragon walk crawl and push up variation. The dragon walk is a sort of hybrid crawl and push up variation. As you move one arm forward on your basic crawl, you will raise the other leg towards your elbow. In order to position your body for this, you will have to get very low to the ground and then push yourself upward to the next crawl forward. If you need a bit more visualization on this puppy (or I guess dragon 😉 ) please view this video below.
Now that you have an idea of what the dragon walk looks like when executed, try on this great workout for yourself!
The Dragon Walks through Swings and Squats
Set your timer for 15 minutes and complete the following.
Medium weight kettlebell single arm swings x 10 each arm.
Dragon walk to light weight kettlebell
Light weight kettlebell goblet squats x 5
Dragon Walk to heavy kettlebell
20 heavy kettlebell swings
Dragon walk back to lighter kettlebell
light weight Goblet squats x 5
Dragon Walk to medium kettlebell
Medium KB Single arm swings x 10 each arm.
That entire thing you just read counts as one total round. Your goal is to complete as many rounds as you can in 15 minutes with good form.
Want to take a peak on how this is really executed? Check out my video below. In the video, I used a 14kg kettlebell for single arm swings, a 12kg kettlebell for goblet squats and a 16kg kettlebell for two hand swings. You may use whatever weights you feel best suit you. For something truly cruel, turn this into a double kettlebell routine. 😉
Let me know how this goes for you all! This is a challenging but incredibly fun way to practice your crawls, push ups, and kettlebell lifts all in the same routine! Until next time. . .
Master your Instincts