There’s nothing quite like waking up in the morning, grabbing your 4kg (9lb) kettlebell, and raising some hell! Rep after rep of hardcore ballistic exercises, grinding strength drills, and killer farmer walks (with TWO 4kg kettlebells, of course) to get your heart racing and sweat pumping!
You probably remember playing “the ground is lava” when you were a kid. Let’s bring some of that goofy fun back with this quick workout! During the main set, your goal is to never put the kettlebell down and to keep moving throughout. You can perform the kettlebell exercises in any order you want, just don’t set the weight down at any point. I suggest trying it with a lighter kettlebell the firs time through.
Joint Mobility Warm Up – 3 min
Figure 8 – 5 Reps
2-Hand Swing – 5 Reps
Front Squat – 5 Reps
Strict PRess – 5 Reps
Clean – 5 Reps
High Pull – 5 Reps
Snatch – 5 Reps
Kettlebell Sit Up – 5 Reps
Goblet Squat – 5 Reps
Ground Press – 5 Reps
Random Order for 14 Minutes
Decompression Cool Down – 3 min
The Kettlebell Swing is one of the most widely taught kettlebell exercises around, but you probably haven’t heard these five tips before. Here are some different aspects of the Kettlebell Swing that you should consider before you start your next kettlebell session. Get ready for the perfect Kettlebell Swing.
Addressing your shoulder pain could be as simple as adding these 3 exercises in your daily routine. Check out Dave Hedges top 3 exercise for shoulder pain. Dave is a master of injury prevention when it comes to exercise.
Full body conditioning kettlebell workout using kettlebell exercises & isometric holds. The kettlebell exercise will gas you out and the hold will finish you off! Rest 30 seconds between rounds of each set.
Joint Mobility Warm Up – 3 min
2-Hand Kettlebell Press – 20 Reps
2-Hand Overhead Hold – 30 secs
3 rounds
Goblet Squat – 20 reps
Kettlebell Squat Hold – 30 secs
3 rounds
Kettlebell Sit Up – 20 reps
Kettlebell V-Up Hold – 30 secs
3 rounds
Burpees – 25
Decompression Cool Down – 3 min