Fusing body weight locomotion movements with traditional strength and conditioning exercises can create a hybrid workout experience. can breathe new life into a stale training regimen.
When training gets stale, mix it up to breathe new life into your regimen.
Basic linear lifting can get extremely monotonous. Instead of skipping the workout, toss in different exercises to give you new motivation.
What exercises are you avoiding or leaving out of your program? Everyone has some. It is impossible to do it all, all of the time. My YouTube channel has hundreds of exercise demos, only 4-10 exercises can make the cut for a workout on any given day. That leaves hundreds more sitting on the sidelines.
Many people forget about the value of carrying heavy objects. Carry those objects in as many different positions as possible (overhead, at your side, chest height, bear hug, etc). Do it all.
Locomotion drills are also a relatively new platform for building fitness most people haven’t explored. If you haven’t, you must.
This training session includes both.
Today’s workout includes the following exercises:
- Lizard Crawling (“traveling forms” in Animal Flow)
- Suitcase-style Kettlebell Carries
- Overhead Kettlebell Carries
- Kettlebell Walking Lunges
- Reverse Crab Walks (“traveling forms” in Animal Flow)
*** For all of the kettlebell exercises, feel free to use dumbbells instead. Any object with a handle and some challenging weight will do.
What you’ll need:
- 1 heavy kettlebell
- 2 kettlebells of matching weight
- 15 yards of walking space
The Structure of the Workout
- Start by lizard crawling 15 yards the location of the kettlebells.
- Clean the heavy kettlebell up to chest height and position overhead. Walk down and back with the overhead carry.
- Clean the same kettlebell overhead with the opposite arm. Walk down and back with the overhead carry.
- Suitcase carry the same heavy kettlebell down and back with both arms.
- Pick up the matching kettlebells and lunge walk the same 15-yard distance, down and back.
- Reverse crab walk to the initial start position.
- Repeat the process, beginning with lizard crawling once again.
Workout Video Demo
This workout can be executed for rounds or time, whichever you prefer.
If you were going to work this for rounds, I suggest starting with 3-4 rounds and crushing those rounds. The idea is to work hard and work smart. Working smart is awareness of fatigue and body position. When your movement turns sloppy, you’re done.
Of course, more rounds can be added if you can handle it.
If you’re hammering this workout for 8-10 rounds, you need to increase the difficulty of all of the exercises. Lizard crawl for 20-25 yards, increase the weight of all of the kettlebell carries and the walking lunges. More is not always better.
If working for a target amount of time, I suggest capping this at 20 minutes. The video demo above shows roughly 8 minutes worth of execution.
Use the lizard crawl and overhead kettlebell carry as indicators of when you need intra-workout rest periods or when you need to pull the plug on the session altogether. Don’t be afraid to rest. There is zero shame in it. Your body can only fight fatigue for so long before the movements get sloppy. Take the rest, towel off, get back to work.
The overhead carry is an amazing shoulder stability/vertical core exercise, but it is also an exercise that deserves respect. DO NOT FORCE THE OVERHEAD CARRY FATIGUE IS EATING YOU UP AND TECHNIQUE IS DROWNING.
This particular day, I worked this exact medley for 15 minutes, wiped down the sweat avalanche and transitioned into another medley of completely different exercises.
Combining both medleys, I accumulated 30 minutes worth of continuous quality work.
If you don’t have access to kettlebells, don’t worry about it. Weight is weight. Use dumbbells, a sandbag or any other tool that has a handle.
Give this workout a shot and let me know how it went…