Five Strikes
Rhythm 4 rounds: all exercises back to back – 30 s work, 30 s rest
Equipment
Videos
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. Kettlebell Swing
Kettlebell
Hip-hinge swing: the hips snap forward and drive the weight to chest height – the arms only guide it.
More on this exercise – Kettlebell Swing2. Kettlebell Single-Arm Clean and Press
Kettlebell
Clean into the rack position, then press overhead – strength and coordination in one movement.
More on this exercise – Kettlebell Single-Arm Clean and Press3. Kettlebell Rack Reverse Lunge
Kettlebell
Step back and lower the back knee towards the floor – a knee-friendly lunge.
More on this exercise – Kettlebell Rack Reverse Lunge4. Kettlebell Single-Arm Bent-Over Row
Kettlebell
Bent-over row: flat back, pull the weight towards your hip, shoulder blade back and down.
More on this exercise – Kettlebell Single-Arm Bent-Over Row5. Kettlebell Half-Kneeling Woodchop
Kettlebell
Half-kneeling, pull the weight diagonally from high over one shoulder down to the opposite hip – pelvis stays quiet, the turn comes from the trunk.
More on this exercise – Kettlebell Half-Kneeling Woodchop
What the research says
- Kettlebell Swing: Kettlebell swing training improves maximal and explosive strength: after 6 weeks at 2 sessions a week, half-squat max and jump height rose about as much as with jump squats (21 men). Lake & Lauder 2012, J Strength Cond Res
Studies on exercises from this workout, briefly summarised – details and limitations are in the study itself.
Train at your own pace and listen to your body – stop right away if anything hurts. Every exercise can be made easier or harder.