Tag: workout

Double Leg Destroyer Workout

Double Kettlebell Leg Destroyer Workout

Double Kettlebell Leg workouts are the best way to use kettlebells to build lower body strength and power. They’re challenging and have the added benefit of increasing endurance and grip strength. If you are new to double kettlebell leg work, make sure you take it easy on the weight until you master your form.

Kettlebell Workout Instructions

Perform each set for 4 rounds resting 30 seconds between sets/rounds. Use a heavy enough weight to get close to failure during the holds.

Joint Mobility Warm Up – 3 min

Double Front Squat – 10 Reps
Squat Hold – 60 sec
4 Rounds

Double Single Leg Deadlift – 10 Reps ES
Lying Hip Raise Hold – 60 SEc
4 Rounds

Double Racked Walking Lunge – 20 steps
Lower Lunge Position Hold – 45 Sec ES
4 Rounds

Decompression Cool Down – 3 min

Arm Destroyer Kettlebell Workout

Arm Destroyer Kettlebell Workout

One of the great things about kettlebell training is that even when you’re focusing on a single area of your body, you’re still training the rest of it! Case in point is the Arm Destroyer Kettlebell Workout. During this intense 20 minute workout, you’ll blast all aspects of your arm strength, from your grip to your forearms, to your biceps, triceps, and shoudlers, all while also training your core and lower body with explosive exercises and isometric holds.

Kettlebell Workout Instructions

Perform each set for 3 rounds resting 30 seconds between sets/rounds. Use a heavy enough weight to get close to failure during the holds.

Joint Mobility Warm Up – 3 min

Heavy Clean from Ground – 5 Reps Each Arm
Pistol Grip Hold – 30 sec each arm
3 Rounds

Double Bent Over Row – 10 Reps
Double Overhead Hold – 60 SEc
3 Rounds

Double High Pull- 10 Reps
Double Farmer Grip hold – 90 Sec
3 Rounds

Decompression Cool Down – 3 min

Quick Kettlebell Workout: Last Ounce Workout

20-Minute Last Ounce Kettlebell Workout

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

20-Minute Kettlebell Workout Blaster

This kettlebell workout will hit your entire body in only 20 minutes. All you need is a kettlebell and the ground.

Joint Mobility Warm Up – 3 min

Alternating Kettlebell Lunge – 20 reps
2-Hand Floor Press – 20 reps
Kettlebell Sit Up – 20 reps

Weighted Hip raise – 20 reps
2-hand overhead press – 20 reps
kettlebell extension sit up – 20 reps

1-hand kettlebell clean – 10 reps each side
1-hand kettlebell swing – 10 reps each side
figure 8 to hold – 20 reps

2-hand kettlebell curl – 20 reps
cannonball hold straight leg deadlift – 20 reps
Leg Raise to Bump holding kettlebell – 20 reps

decompression cool down – 3 min

Unconventional Jiu Jitsu Workout

This Jiu Jitsu workout is designed to simulate the strains that you would endure during a Jiu Jitsu match: power and explosiveness to control an opponents body, grip strength to hold onto a gi or limb, core strength and endurance to grapple for long periods of time, and mobility to avoid injury. This workout is related to an article featured in the Dec/Jan 2012 Issue of Jiu-Jitsu Magazine.

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