Featured |Health & Exercise

Workout of the Month: Kettle Bell Swing, Twisting Lunge and Push up

By Jessica Escalante | bio | contact

EFS Trainer Kim Brutzman designed this multi-functional Triplet (a three-part workout) that targets both upper and lower body. Before beginning the workout, it is necessary to perform a thorough warm up to engage all joints. Perform three repetitions of the featured workouts as follows: 30 KB Swings, 20 Twisting Lunges and 10 Push ups. Workout demonstrated by Laura Molina.

Kettle Bell Swings (KB) Tones Upper Body
To perform a KB Swing, maintain heels on the ground and remember to keep the chest lifted at all times. The lower back must maintain its natural curve. Keep elbows straight. 1. Begin in a squat position holding the kettle bell with both hands.

2. Swing the KB forward by exploding from the hips. The explosion you create with your hips will create the momentum.  Make sure hips are fully extended. Beginners: swing the KB to eye level, DO NOT swing over head. For advanced skill, you may swing the KB above your head.

*Kettle bells come in various weight amounts.

Twisting Lunges
Tones the Upperbody, Core and Legs

To perform a twisting lunge, keep the front heel in constant pressure with the ground and the back knee slightly above ground (this will vary on fitness levels). Keep body upright (ears, shoulders and hips should be in a straight line).

1. Step out into a lunge with arms extended straight out in front of you.

2. Twist towards the foot you’re lunging on and keep arms straight. Twist as far as you can while maintaining a straight line.

Push ups
Tones the Upper Body and Core

Everyone thinks they know how to do a push up; the trick is performing it correctly.

1. When doing a push up remember to keep a straight line from the ankle through the ear. Try to touch your chest and abdomen to the floor simultaneously.

Did you know pushups do more for the abdomen than any sit up or crunch? Here is a video demonstration.

Kim Brutzman is a fitness trainer and Crossfit coach at EFS Training Center. She was more than 20 years of experience and has competed in numerous sports including, swimming, cycling and running.

Watch the video below to better understand how to execute the workout of the month!