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Weekend One-Up: Kettlebell Swings & Goblet Squats

Ready to take on our fitness expert? This week brings a test of lower-body strength and explosive power.

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Are you a workout warrior looking for a challenge? You’ve come to the right place. It’s time to test your abilities——and your mettle!

Each week our fitness expert, CrossFit competitor and owner of Reebok CrossFit 5th Ave. in New York City, Nathan Forster, lays out a quick workout that measures your level of strength, speed, power, endurance, and/or skill. Think you can “one-up” our guy? Get ready to throw down, and let’s see what you’ve got…

This week’s challenge:
Set a timer for five minutes. Complete as many rounds as possible of 10 kettlebell swings and 10 goblet squats.

The benefits:
The kettlebell swing is a dynamic, multijoint exercise that improves explosive power in the hips, glutes, and core while also increasing strength throughout the shoulders.

The goblet squat is a multijoint lower-body exercise that fires up the glutes, quads, and hamstrings. Unlike the traditional back squat, the goblet squat is executed by keeping the body in an upright position, which results in less strain on the lower lumbar and spine.

Athletes participating in a variety of traditional sports including baseball, basketball, football, soccer, tennis, volleyball, and golf will benefit greatly from the improved lower-body power, strength, and endurance produced by this circuit.

Don’t forget to share your score on the Men’s Fitness Facebook Page.

More One-Up Challenges:

Weekend One-Up: Wall Balls and Slams for Time>>>

Weekend One-Up: Sit Up/Push Up Ladder>>>

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