My kettlebell workouts have been getting some awesome feedback recently. So…
I thought it would be rude not to share another one with you :)
If you’re reading this and you haven’t got a kettlebell, then that’s no biggie.
Most gyms have them nowadays, so get your assimus down there and stop making excuses. Or even better…
Why not treat yourself to a brand spanking new one?
It’s a crazy idea, but that way, you can still bang out a quick, fat blasting, workout at home with a few bodyweight moves AND your brand new kettlebell.
Happy days :)
Right, let’s crack on with this workout…
First up, get your bod warm with three lots of this:
1A. Total Body Extension (or Stance Jacks) x 30 seconds
1B. Alternating Lunges x 30 seconds
1C. T Push-Ups x 30 seconds
Then, I want you to bang out some shoulder circles and stretch out any tight muscles.
Once you’ve done that, it’s time for the main course…
For this next part, you’ll be climbing down the “ladder”.
This just means, you’ll be knocking off a rep after each round. So…
You’ll do 7 reps of each exercise first, then 6, then 5, then 4 and so on.
2A. KB Clean & Press x 7/each arm (6,5,4,3,2,1)
2B. KB Swing x 7/each arm (6,5,4,3,2,1)
2C. Push-up x 7 (6,5,4,3,2,1)
NOTE: there is no scheduled rest.
If you’re still with me, then you’ll finish the workout with this three round finisher…
3A. KB Snatch x 10/each arm
3B. Burpee (or Full Body Extension) x 10
NOTE: once again, there is no scheduled rest :)
The Ultimate Kettlebell Training System
When you’re done, it’s time to cool down, stretch and give yourself a wee pat on the back for doing an awesome job :)
Right, time to crack on!
P.S. If you’re not sure how to do any of these kettlebell exercises, here’s my ugly mug demonstrating them below for you…