KETTLEBELL WORKOUTS

– The Workout –

Complete as a pyramid starting at 5 reps working down to 1…for example:

1st Set =

A1) Single Arm KB Clean x 5

A2) Single Arm KB Thruster x 5

B1) KB Swing x 5

B2) KB Lateral Swing x5 /each side

C1) Single Arm KB Clean x 5

C2) Single Arm KB Thruster x 5

D1) KB Swing x 5

D2) KB Lateral Swing x5 /each side

{Keep reducing the Clean and Thruster pairing by by 1 rep each set, without rest, until the last set of 1 rep – continue to do 5 reps of the KB Swing and KB Lateral Swing each time.}

**Completed with 20kg/44Lb Kettlebell**

– The Workout –

Complete 5 Reps

1 x KB Clean

1 x KB Thruster

– Keep the Kettlebells in the top position.

– Drop down to a kneeling stance.

1 x Over Head Press

– Keep the Kettlebells in the top position.

– Return to standing.

– Bring Kettlebells down to “Start” position.

= 1 rep

10 x Kettlebell Swings

20m x Waiter Walks

Rest 90 seconds and Repeat 5 times.

**Completed with Two 16kg/35.2Lb Kettlebells**

– The Workout –

*The Complex*

1 x Clean

1 x Thruster

1 x Swing Snatch

1 x Forward Lunge (Offset)

1) Complex Right Side x 5

2) Kettlebell Swings x 10

3) Complex Left Side x 5

4) Kettlebell Swings x 10

5 Sets – 60 Sec Rest Between Each Set

** I used a 24kg/52.8lb Kettlebell**

– The Workout –

1) Kneeling Clean and Press x 3 (Right Side)

2) Kneeling Clean and Press x 3 (Left Side)

3) Kneeling To Squat x 3 (Right Side)

4) Kneeling To Squat x 3 (Left Side)

5) Goblet Squat x 3

6) KB Swings x 3

x 3 = 1 Set

3 Sets – 120 Sec Rest Between Each Set

** I used a 20kg/44b Kettlebell**

– The Workout –

1 x Snatch

1 x Clean & Press

1 x Thruster

= 1 Rep

Right Side x 5 Reps

Left Side x 5 Reps

= 1 Set

Rest 90 Sec Between Each Set

** I used a 20kg/44b Kettlebell**