Monday, November 17, 2014

Two Great Kettelbell BURNERS of a Workout

Sorry I haven't posted in WHILE! But hopefully this was worth the wait. :) Here are 2 workouts for you.

This one is strength based: 

Farmers walk right hand - 50 steps
Repeat on left hand side
Single arm overhead carry on the right - 50 steps
Into a single arm racked carry - 50 more steps on the right
Repeat on the left hand side

Repeat 2 more times for 3 rounds. Go HEAVY.
You can also use double KB's for the above routine.

Now perform the following for 3 rounds:

Single Leg Deadlift - 10 reps right, then left side
10 Push ups, right hand on Kettlebell
10 KB Rows Right side
10 Push ups, left hand on KB
10 KB Rows left side
20 KB Swings

This one is metabolic based: 

Do these exercises in order for 50 seconds, 10 seconds rest between exercises.
Do 3 rounds with a one minute rest between rounds.

1. Burpees with a push ups
2. KB Swings
3. Goblet Squat into overhead press
3. Bent Over Rows
4. Sumo Deadlift High Pull


Enjoy the sweaty mess. :)

No comments:

Post a Comment