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Full Body Steel Bell Workout

I just got back this week from vacation. We took the boys to Utah to hike, then to Arizona to tour the Hoover Dam and then to Vegas. Not really a vacation when you are catering to three teenage boys. But hey, it’s away from the house and work, so it’s better than nothing. I was so glad to do my video today. I took my steel bell with me on vacation and played around with it in the hotel fitness room. The workout I did today is utilizing just my steel bell. If you don’t have one you can use a medicine ball, ugi ball or kettlebells. Just don’t use the kettlebells for the slams. I started out doing two rounds of part 1 and part 2, but ended up doing another round before I moved on to abdominals. The workout breakdown is below.

Part 1: Set your timer for stopwatch and do 12 repetitions of each exercise for 2 or 3 rounds

1. Goblet Squat (Hold at bottom and press bell overhead)
2. Walking or Front Lunge (Pass bell under front knee and then circle overhead)
3. Low Broad Jumps
4. Right Side Lunge/ Circle bell overhead and Right knee lift
5. Left Side Lunge/ Circle bell overhead and Left knee lift
6. Push-up “T” Raise to Side Plank Hip Dip
7. Right Side Plank – Walk Around while pressing Bell overhead
8. Left Side Plank – Walk Around while pressing Bell overhead

Part 2: Set your timer for stopwatch and do specified repetitions for each exercise for 2 or 3 rounds

1. Deep Squat w/Lateral Bell Slam                  20x
2. Reach High Bell Slam Burpee                     10x
3. V-Sit Twist Right and Press Over Left          10x
4. V-Sit Twist Left and Press Over Right          10x
5. Superman Lift                                               10x

Bonus: Abdominals   Set timer for 5/30  12 rounds

1. Glute Raise Bridge
2. Alternate 1 Leg V-Up
3. Right Side Plank/ Knee in to kick front
4. Left Side Plank/ Knee in to Kick front

 

Enjoy,

Michele