Although you might not believe it at first, Formula 1 drivers are some of the fittest athletes in the world. But reaching their peak fitness is no easy feat as they need to keep their weight relatively light but have strong muscles to withstand the immense G-force placed on them during a race.
So how does a Formula 1 driver train? Well, if you look at Max Verstappen’s workout, not very well, so allow Australian Formula 1 hotshot and current McLaren F1 Team member Daniel Ricciardo to reveal a far more beneficial workout with this six-exercise kettlebell circuit .
Daniel’s six-exercise kettlebell circuit wraps up his outdoor workout with some friends and includes the following moves:
- Renegade Row with push-ups: Get into a push-up position with a kettlebell under each shoulder. Do a push-up, grab one of the kettlebells and row towards your waist. Remember to put your elbow in the sky to help. Do another push-up and do a row on the opposite side.
- Increase High Knee: For this movement you need a small step. Grab a dumbbell in each hand with an overhand grip. Hold them directly over your shoulders (they can rest on top of you if you like). Step onto your platform or step out with a leading leg, bring the back leg up and straight up into a high knee, i.e. don’t put the foot of the back leg on the platform. Step back and do the same on the opposite side.
- Kneeling Halo: Get into a kneeling position and hold a dumbbell in both hands. Move the kettlebell around your head in a circular motion.
- Wall Sit Bus Driver: Lean your back against a wall and squat down until your knees are at right angles. From here, hold a kettlebell in both hands with your arms outstretched. Rotate your wrists like you’re holding a steering wheel and rotate 90 degrees to the left and 90 degrees to the right. Do 10 repetitions for each side.
- Reverse lunge with rotation: Daniel actually uses a weighted medicine ball for this move, but you can also use a kettlebell. From a standing position, step back with one leg and crouch down to perform a reverse lunge. When you’re in the down position, rotate your body to the opposite side of the back leg (if you’ve stepped back with your left leg, rotate your body to the right), rotating at the hips. Return to the starting position and perform the exercise on opposite sides.
- American Swing: This move is similar to a standard kettlebell swing, but sees the kettlebell coming overhead rather than directly in front of you. Start standing and have an overhand grip on a kettlebell with both hands. Let it hang between your legs. Bend your hips to push your butt back. Bring the kettlebell under your legs and behind you, then drive forward through your hips to swing the kettlebell up and over your head.
Perform each exercise for 40 seconds and rest 20 seconds between each exercise. You can choose to do a specific number of sets, e.g. B. 6, or complete the circuit for 20 to 30 minutes. Either way, you can be guaranteed world champion wins.
Watch Daniel Ricciardo’s reaction training in the video below
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