Here is a great Kettlebell workout to try at home or at the gym.
The Warmup
20 seconds on/5 seconds off (2x with each exercise) (5 minutes total)
- Jumping Jacks
- Squats
- Lunges
- Inchworms
- Arm Circles
- Shoulder Roll
The Format
Grouping of two exercises 35 seconds on/no break between them, then a 20 second break after the group. Repeat that two times and then move to the next group. You will spend 3 minutes at each group.
The Workout
Group 1
- Goblet Squats
- Alternating KB Swings
Group 2
- Sumo Squats With a Pulse
- High Pulls
Group 3
- Split Squats With Weight in Left Hand
- KB Snatch Left
Group 4
- Split Squats With Weight in Right Hand
- KB Snatch Right
Group 5
- Single Arm Chest Press Left Arm (laying down)
- Situps with KB Overhead
Group 6
- Single Arm Chest Press Right Arm (laying down)
- Overhead Pull Over with KB (laying down)
Group 7
- Bent Over Row Left Arm
- Surrender with KB
Group 8
- Bent Over Row Right Arm
- KB Swing
Group 9
- Lateral Lunge Left
- Pushup with KB (Under Left Hand)
Group 10
- Lateral Lunge Right
- Pushup with KB (Under Right Hand)
BREAK
5 20 second on/5 second off plank holds (4 minutes total)
