Airbike for 43 cals (warm up pace) 35 ab rollouts 35 Plate leg raises 35 bicycle crunches 4 rounds: 30
seconds Kettlebell Swings / 60 seconds heavy bag boxing drills 2:00 Plank 4 rounds: Airbike intervals 20 second sprint / 40 second rest
Not exact matches
My two favorite
kettlebell workout are
Swings (video how to in this post) either in intervals (30 seconds of swings, 30 seconds of rest, and repeat for 5 minutes) or just doing 75 - 100 swings without rest with the heaviest kettlebell I can use with good
Swings (video how to in this post) either in intervals (30
seconds of
swings, 30 seconds of rest, and repeat for 5 minutes) or just doing 75 - 100 swings without rest with the heaviest kettlebell I can use with good
swings, 30
seconds of rest, and repeat for 5 minutes) or just doing 75 - 100
swings without rest with the heaviest kettlebell I can use with good
swings without rest with the heaviest
kettlebell I can use with good form.
2) Perform
Kettlebell Swings or Snatches for 20
seconds then rest for 20
seconds.
For example, a
Kettlebell interval workout might require you to do 30 seconds of kettlebell swings followed by 30 seconds of rest, and you'll repeat tha
Kettlebell interval workout might require you to do 30
seconds of
kettlebell swings followed by 30 seconds of rest, and you'll repeat tha
kettlebell swings followed by 30
seconds of rest, and you'll repeat that 6 times.
Workout of the day: 5 sets of Rowing 250m as fast as possible, 10
Kettlebell Swings, 30
second plank, Rest 30 - 60
seconds and repeat!
If you want to boost your athleticism,
kettlebell swings will make you more powerful and add height to your jump and shave
seconds off your sprints.
I believe in working with the
swing it allowed me to build the base to jump off to every other type of
kettlebell work — For instance I've been able to do massive snatch workouts, massive one arm pressing workouts, which are my other favorite work to do with the
kettlebell and set some incredible PRs inclusive of 200 one arm presses in 5 minutes and 7
seconds with a 24 kg / 54 lb
kettlebell.
A1: Alternating
Kettlebell Sots Press — 5 rounds x 8 reps (each side) A2: Weighted Pull Up — 5 rounds x 8 reps A3: Single Leg
Kettlebell Deadlift — 5 rounds x 8 reps (each side) A4: Alternating
Kettlebell Floor Press — 5 rounds x 8 reps (each side) A5: Double
Kettlebell Front Squat — 5 rounds x 8 reps A6: Hanging Ab Raises — 5 rounds x 8 reps B1:
Kettlebell Deck Squat to Alternating 1 - Hand Sprawl — 4 rounds x 30
seconds B2: Jump Rope — 4 rounds x 30
seconds B3: Battle Ring Push Up — 4 rounds x 30
seconds B4: Alternating
Kettlebell Swing — 4 rounds x 30
seconds B5: Hand Walkout — 4 rounds x 30
seconds
A1: Kneeling Snatch to
Kettlebell Lunge — 5 rounds x 30
seconds (each side) B1:
Kettlebell Bent Press — 5 rounds x 30
seconds (each side) C1: Side Clean to
Kettlebell Rotating Press — 5 rounds x 30
seconds (each side) D1: Hips Elevated Alternating
Kettlebell Floor Press — 5 rounds x 30
seconds E1: Inside Out
Kettlebell Swings — 5 rounds x 30
seconds
A: Weighted Ring Row — 3 rounds x 5 reps B: Double
Kettlebell Clean & Push Press — 3 rounds x 8 reps C: Double
Kettlebell Turkish Get Up — 3 rounds x 5 reps D: Double
Kettlebell Swing — 2 rounds x 10 reps E: Double Overhead Walking Lunge — 2 rounds x 10 reps (each side) F1: Battle Ring Fly — 3 rounds x 60
seconds F2: Renegade Row — 3 rounds x 60
seconds F3: Windmill (left)-- 3 rounds x 60
seconds F4: Windmill (right)-- 3 rounds x 60
seconds F5: Sprawl — 3 rounds x 60
seconds
By only performing 6 to 8 sets of
kettlebell swings 20 to 30 reps at a time and only giving yourself a 30
second rest period you will have a significant cardiovascular workout for your program.
Two - Handed
Kettlebell Swings — 30
seconds One - Arm
Kettlebell Clean — 5 reps each arm
Kettlebell Goblet Squat — 10 reps One - Arm
Kettlebell Press — 5 reps each arm
If inside you can grab a
kettlebell and
swing all out for 20
seconds to replace the sprint.