This 3 exercise circuit is designed to work your legs and shoulders to build strength and power. On the paintball field we all know endurance and speed is so vital. But how about strength? Strength is the building block to your speed. It also protects your joints and ligaments from injury. The stronger shoulder you create the less chance you have of dislocating it when diving into the snake off the break, or any bunker of that matter. The same goes with your knees. The stronger your leg muscles are the less chance you have of tearing a major ligament in the knee.
5-8 Rounds none stop!
Walking lingers with overhead press: After each lunge, step together and press the kettlebells overhead. Your hands should stay above the shoulders. Nice and steady on this exercise. It’s not an easy one! Pick a weight that will allow you to do 8-10 reps each leg and 8-10 overhead presses.
Hand stand wall presses: I used the wall as an assistant, walking my feet to the top. The lower your feet are on the wall the easier it will be. Walk your feet back to a position on the wall that will give you a struggle to hit 10 reps.
Sump squats: Holding one kettlebell by your chest, stand nice and wide with your toes pointed out and your heals in. Squat down until your elbows touch your knees, then press back up to the top. Perform this for 15 reps total.
*If you do not have a kettlebell you can use dumbbells.