Name: Playbook - Mike Smith - Boot camp
Uploaded: 2023-11-20T18:33:15.726Z
Duration: 50 min
Description: Boot camp

- Holding a kettlebell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the kettlebells overhead
- Lower the kettlebells back to your shoulders repeating movement

Kettlebell thrusters

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Ending the swing once arms reach full extension overhead
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

American kettlebell swing

- Starting with dumbbell on ground
- From squat position pull dumbbell up toward your shoulders
- Toward the top of leg extension take the dumbbell overhead
- Lower the dumbbell back to ground and repeat the sequence on the opposite side

Dumbbell alt. ground to overhead

- Keep the dumbbells by your sides and chest up 
- Push your hips back as you lower down 
- Reach parallel and come back up

Dumbbell squats

- Start in a push up position
- Lower chest to the floor and lift hands up
- Then press your chest off the floor back to starting position

Hand release push ups

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches

- Begin by pulling dumbbell up to your shoulder
- Press up using your legs for power
- Switch hands and bring dumbbell to the ground and repeat

Dumbbell clean and press (single)

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Boot camp

More workouts from Mike Smith