4 kettlebell workouts

4 kettlebell workouts

Workout #1: The Chest and Legs Workout (0:12)
Workout #2 : The 10-1 Backside Burner (2:13)
Workout #3: The 5-Minute Single Bell Core Burner (3:12)
Workout #4: The KB Full-Body Blast (4:15)

Workout #1: The Chest and Legs Workout

Complete 3 rounds of each triset, resting only as needed between rounds and sets.

TRISET #1:

8-12 reps per side Balance Lunge

4-6 reps Push Up To Dip*

8-12 reps Two-Arm Overhead Sit Up


TRISET #2:

8-12 reps per side Get Up Lunge

8-15 reps Floor Press

6-8 reps per side Turkish Hinge


TRISET #3:

8-12 reps per side Staggered Stance Squat

6-8 reps per side Push Up Shuffle

6-8 reps per side Kettlebell setup and twist

*2 push ups, 2 dips is one rep



Workout #2 : The 10-1 Backside Burner

Complete 10 reps of each move in the circuit then 9 then 8, working your way down to 1 rep of each move. If a move is unilateral, complete 10 reps, 9 reps and so on on both sides. Rest only as needed!

CIRCUIT:

10-1

Straight Leg Deadlift

Alternating Arm Bent Over Row

Skier Swings

Renegade Row

Single Leg Glute Bridge Off Bell

Workout #3: The 5-Minute Single Bell Core Burner

Set a timer for 30 seconds intervals and move from one exercise to the next without resting. Complete 2 rounds through the circuit.


CIRCUIT:

30 seconds Figure Eights

30 seconds per side Bottom Up Carry

30 seconds Seated Figure 8

30 seconds Bridge and Pull Over

Workout #4: The KB Full-Body Blast

Set a timer for 15 minutes and complete as many rounds of each circuit as you can in that time. Rest 2 minutes between each 15 minute circuit. Record how many rounds you get to beat next time!

CIRCUIT #1:

8-12 reps Racked Squat

8-12 reps per side See Saw Press

8-12 reps Squat Rockers

6-8 reps per side Leg wipers

CIRCUIT #2:

8-12 reps Suitcase Deadlift

8-12 reps Pull Overs

8-12 reps per side Alternating Side Lunge

4-6 reps per side Gladiator get up