Kettlebell Workout 10/9/2021
WARMUP (10 minutes)
- 10 Air Squat Hamstring Stretches
- Lunge Knee Circles (10 each way)
- Dirty Dogs (10 each way each leg)
- Windmills (10 Each Direction)
- Cossack Squats (10 each way)
- 5 Sets of Goblet Squat Complex (5 minutes)
- 5 Goblet Squats (take 10 seconds with each)
- 3-5 Standing Presses Per Arm
- Two Arm Swings
- 20 seconds on 10 seconds off for 5 minutes
- Elbow Prop Bench Press
- 5 sets of 3-8 each arm
- Switch every 30 seconds for 5 minutes
- One Arm Snatches
- Up to 10 snatches per arm
- Switch arms every 30 seconds for 5 minutes
- KB Rows
- 20 seconds on 10 seconds off
- Switch Hands for 5 minutes total
- One Arm Clean and Press (Jerk)
- Up to 8 cleans per arm
- Switch arms every 30 seconds for 5 minutes
- Lunges
- Up to 10 Per Side
- Switch sides for 5 minutes total
- (Start in Goblet, Go to Suitcase carry, no KB if necessary)
- One Arm Swings
- 10-15 swings per arms
- Switch arms every 30 seconds for 5 minutes
- Goblet Squat Holds
- 20 seconds on 10 seconds off for 5 minutes
- Go to back squat rack when you fail
- Drop KB when you fail that and do air
- Pushups
- 20 Seconds on 40 Seconds Off
