Landmine and Kettlebell-Focused Workout
Warm-Up
Dynamic Shoulder Mobility:
Arm circles (2 sets of 20 seconds forward and backward)
Band pull-aparts (2 sets of 12-15 reps)
Kettlebell Swings (Light): 2 sets of 10 reps
Main Workout
A. Single-Arm Landmine Push Press
Sets: 4
Reps: 8-10 per arm
Instructions: Start in a half-squat position, explosively press the landmine overhead with one arm. Focus on driving through your legs and stabilizing with your core.
B. Landmine Lateral Raises
Sets: 3
Reps: 10-12 per side
Instructions: Hold the landmine with one hand, perform a controlled lateral raise, engaging the deltoids throughout the motion.
C. Single-Arm Landmine Floor Press
Sets: 4
Reps: 8-10 per arm
Instructions: Lie on the floor with the landmine positioned near your shoulder. Press the bar upward with control, focusing on chest activation.
D. Kettlebell Swings
Sets: 4
Reps: 20
Instructions: Use a heavy kettlebell, maintaining proper hip hinge mechanics for explosive swings.
Finisher
Landmine Rotational Twists
Sets: 3
Reps: 10-12 per side
Instructions: Rotate the barbell side to side in a controlled motion, engaging your core and obliques.
Cool Down
Stretch shoulders, chest, and hamstrings (2 rounds, 30 seconds per stretch).