THEMOVEMENTFORGE

← All workouts

Whiteboard with the workout Sidewinder

Sidewinder

20 minCircuitConditioning

Rhythm 4 rounds: all exercises back to back – 30 s work, 30 s rest

Equipment

  • Dumbbells
  • Kettlebell

Videos

Video: coming soon

Follow-along: I train with you in real time. Timer video: just the rhythm with audio cues. Videos are only linked – YouTube loads only when you click.

The exercises

  1. 1. Around-the-World

    Kettlebell / Dumbbells

    Pass the weight around your body hand to hand – keep the trunk braced, the hips don't rotate.

    • Core
    • Rotation
    More on this exercise – Around-the-World

  2. 2. Side Lunge

    Dumbbells / Kettlebell

    Side lunge with a strong push back to the centre – legs, glutes and inner thighs.

    • Lower body
    • One side at a time
    More on this exercise – Side Lunge

  3. 3. Single-Leg Deadlift

    Kettlebell / Dumbbells

    Hinge forward on one leg while the other leg reaches back – balance, glutes and hamstrings.

    • Lower body
    • One side at a time
    More on this exercise – Single-Leg Deadlift

  4. 4. Bent-Over Row

    Kettlebell / Dumbbells

    Bent-over row: flat back, pull the weight towards your hip, shoulder blade back and down.

    • Upper body
    More on this exercise – Bent-Over Row

  5. 5. Glute Bridge

    Dumbbells / Kettlebell

    Lie on your back, feet planted: drive the hips up until knees, hips and shoulders form a line – squeeze the glutes.

    • Lower body
    More on this exercise – Glute Bridge

Train at your own pace and listen to your body – stop right away if anything hurts. Every exercise can be made easier or harder.