This is a full-body warm-up for a kettlebell workout with a focus on the hips. The warm-up is as follows.
Squat into alternating thoracic rotation and arms overhead
Alternating hip circles into alternating Frankenstein kicks
All joints are worked with this warm-up but especially the hips. The video explains the warmup and also has a follow-along warm-up so you can turn the video on and just follow along.
The squat works on the ankles, knees, and hips. The thoracic rotation works on the spine, which is something often overlooked in a warm-up. The arms overhead work the shoulders. The hips circles and kicks work the hips.
This particular warm-up was programmed for a kettlebell workout with cleans, jerks, and snatches. So, lots of legs, hips, and overhead work. A great option to program after this bodyweight work would be some light sets of cleans, jerks, and snatches.
For all our weekly workout sessions we include a warm-up technique video that explains the warm-up, a follow-along warm-up video, programming, common mistakes, alternatives and progressions, a follow-along workout, and a follow-along cooldown. If you would like to become a member of our private online group and get your weekly kettlebell workouts, access to our library with more than 100 workouts, and optional coaching, then click here for more information.