WatchFit is delighted to bring you another in a series of workouts with Derryn Brown – Shape Magazine’s top PT in Dubai. Here she utilises kettlebells and suspension straps to deliver a superb total body trx kettlebell workout programme.
SQUAT JUMPS – 10 REPS
Start in the squat position, making sure the knees do not go over the toes. Weight should be on the heels. Jump straight up into the air as high as you can using your arms to help you gain height. Land back straight into a squat again.RELATED: RECOMMENDED PLANS FOR YOU
For advanced people, make sure you break 90 degrees with your squat.
KETTLEBELL UPRIGHT ROW – 10 REPS
Start with holding the KB with legs bent and back straight, power upwards and pull the KB up towards your chin bringing your elbows nice and high.
TRX CHEST PRESS WITH ONE LEG OFF THE FLOOR – 10 REPS (5 EACH FOOT)
Start with positioning yourself on the TRX (or whatever suspension straps you are using), the closer you stand to the anchor of the TRX the more easy the exercise will be, so when you are ready, remember to challenge yourself and stand further back from the anchor.
Balance on one foot, hands shoulder width apart and arms straight, go down as if you were about to perform a push up.
Make sure as you press downwards the TRX band does not touch your arms at any time. Push back up and repeat for desired amount of reps.
DOUBLE ARM SWINGS KB – 10 REPS
Start by picking up the KB using two hands with back straight and legs bent, pull the KB backwards through your legs and use your hips/legs/glutes to bring the KB back through to shoulder height (make sure you don’t go higher than shoulder height).
Also make sure you use your hips for the momentum and don’t try to muscle up the KB.
SINGLE LEGGED SQUAT INTO HIGH KNEE ON TRX – 10 REPS
Hold onto the straps with your hands, place one leg up and bent, perform a reverse lunge with the knee that was up, bring it back to starting position without touching the ground until all the reps are complete on that side.
BENT OVER ROWS WITH KB – 10 REPS EACH SIDE
Place one hand on the bench with one knee, keeping your back straight. Holding the KB in the opposite hand, hanging down, bring the KB upwards, lower back back and repeat for desired amount of reps before moving on to the other side.
ATOMIC PUSH UP WITH KNEE TUCK ON TRX – TOTAL OF 10 REPS
(This exercise is an advanced move, for the beginner,stick to normal push ups with a knee to tricep touch after each push up).
Start by hooking your feet in the TRX, turn over and start in the Plank position on the hands, bring your knees inwards towards your chest performing a knee tuck, take your legs back outwards and then perform a push-up straight after. That will be one rep.
FORWARD LUNGES HOLDING KB IN RACKED POSITION – 10 REPS EACH SIDE
Start by holding the KB in the rack position with your wrist straight. Holding the KB close to your body at all times.
Perform a forward lunge, complete all the reps on one side first before changing sides.
REPEAT THE ENTIRE SEQUENCE AS MANY ROUNDS AS POSSIBLE IN 30-40 MINUTES.
MAKE SURE YOU USE KB WEIGHTS THAT ARE CHALLENGING IF YOU ARE ADVANCED. FOR BEGINNERS START LIGHT AND WORK YOUR WAY UP TO SOMETHING HEAVIER WHEN YOU FEEL READY.
If you have any questions feel free to get in touch!
CLOTHING: LORNA JANE DUBAI
PHOTOGRAPHER: MARIO GUARNEROS
LOCATION: THE WAREHOUSE GYM