Photography: Taryn Emerick | Posted In: Move | April 2020
Personal trainer Tyler Greer created a full-body strength circuit adjustable to any fitness level. To do so, he complemented four classic movements with equipment that can up the ante and challenge your body in new ways. Perform the circuit three times for maximum benefit.
01/04: Goblet Squat
Choose a kettlebell appropriate to your fitness level. Hold it with both hands at chest level. With feet hip distance apart and toes slightly turned out, lower into a squat. Keep the spine straight throughout the whole movement. Return to the starting position. Perform 12 to 15 repetitions.
02/04: One-arm Row with Stability Ball
Grab a kettlebell appropriate to your fitness level and a stability ball. With a straight spine, bend through the knees and place the left arm on the stability ball. With the kettlebell in the right hand, allow the right arm to straighten toward the ground. Engage the core and pull the kettlebell toward the chest using a rowing motion. With control, lower it back to the starting position. Perform 12 to 15 repetitions, then switch sides.
03/04: Overhead Press
Hold a kettlebell with a bent elbow at your right shoulder with the handle tucked toward your chin. With feet hip distance apart and core engaged, drive through the right arm and press the kettlebell toward the ceiling until your arm is straight. With control, lower it back to the starting position. Perform 12 to 15 repetitions, then switch sides.
04/04: Core Rotation with Stability Ball
Choose a medicine ball appropriate to your fitness level and a stability ball. Hold the medicine ball at your chest, and sit on the stability ball. Walk the feet out until your upper back rests on the ball. Press the medicine ball toward the ceiling with both hands until your arms are straight. With control, twist through the core and point the arms to the right. Keep the arms straight through the whole movement and return to center. Pause, and then twist to the left. Repeat on each side 12 to 15 times.
Stability Ball 101
- Size—Sit on the stability ball. You will know you have the right size if your legs are in a 90-degree position when your feet are flat on the ground.
- Tension—The more air in the ball, the less stable it will be. Inflate the ball for more of a challenge, or let air out for less.
- Benefits—The ball adds an additional challenge by testing your balance during a movement and triggering smaller stabilizer muscles.