Warm up for 5:00 to 10:00 then grab a medium weight kettlebell. Do five reps of each exercise in circuit fashion. Then ten, 15 and 20 reps of each exercise. Rest only as needed.
Snatches per side
Push Press per side
Goblet squats
One Arm Rows per side
Russian Swings
Burpees
Let us know how it goes!
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This is a killer tire workout that can be used as a challenge round at the end of your regular routine or as a stand alone conditioning workout. If you us it as a standalone workout warm up for 5:00 too 10:00 prior to starting. Then find a big tire and a sledgehammer.
Tire Flips x 5
Feet Elevated on Tire Push Ups x 10
Tire Jumps x 15
Sledgehammer Hits x 20
Rest 1:00 between rounds. Repeat for five total rounds!
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The KettleBear is a great kettlebell flow. Kettlebell flows and complexes allow you to to train conditioning and strength simultaneously and will give you a killer full body workout. During a flow you perform one repetition of several different exercises and then repeat for the deisred total rounds.
Warm Up for 5:00 to 10:00 then grab a pair of HEAVY kettlebells!! Perform the following:
Dead Clean x 1
Front Squat x 1
Push Press x 1
Front Squat x 1
Push Press x 1
Repeat 7 times through with out stopping! Then catch your breathe, rest for 2:00 and grab some heavier kettlebells for the next round. Repeat for five total rounds.
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Warm up for 5:00 to 10:00. Then grab a TRX or suspension trainer. Complete each exercise, in circuit fashion. Once you finish rest for 1:00 to 2:00 minutes. Repeat four more times for five total rounds!
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This is a great kettlebell conditioning workout! Warm up for five to ten minutes. Then grab a light to medium weight kettlebell. Perform 1 rep of each exercise then 2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1 reps. Rest only as needed.
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Warm up for 5:00 to 10:00 prior to performing this workout. Or use it as a challenge round at the end of your regular workout. Grab a medium weight kettlebell and perform three rounds of the following with minimal rest. Try to move through as fast as possible in good form.
Snatches x 15 per side
Push Press x 12 per side
One Arm Rows x 9 per side
Goblet Squats x 6
Run 400m Fast or 2:00 of Hard Cardio on Any Machine
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Never used a kettlebell before? Grab one and try this workout! Warm up for for 5:00 to 10:00. Then set a timer for 7:00 Work :30, rest :30. Repeat the whole workout three times total!
Belly Swing :30
Floor Press x :30 Left
Floor Press x :30 Right
Goblet Squat x 30
One Arm Rows x :30 Left
One Arm Rows x :30 Right
Plank x :30
Then rest 1:00 or 2:00 and repeat for three total rounds! Let us know how it turns out!
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Warm up for 5:00 to 10:00 or perform this as a challenge round at the end of your regular workout. Then grab two medium weight kettlebells. You will perform one repetition of each exercise in circuit fashion. Then do two repetitions, three, four, five, six, seven, eight, nine nad ten reps of each movement. Rest as need, but try to finish as fast as possible in good form.
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Looking for a quick kettlebell ab workout? We have you covered! You can use this a standalone ab workout or plug it in before, or after, your regular workout! All you need is light kettlebell and a timer to try this kettlebell plank sandwich! The bread of this sandwich is a couple of minutes of planks and the toppings are three consecutive kettlebell exercises!
If you are doing this as a standalone workout, or in the beginning of your session, warm up for 5:00 to 10:00 with some dynamic stretching and light cardio. Then grab a light kettlebell and set a timer for 5:00. Perform the following exercises:
Plank x 1:00
Pullover Sit Up x :40
Russian Twist x :40
Reverse Crunch x :40
Plank x 1:00
Rest 1:00 then repeat for two or three total rounds!
Traveling or no access to equipment? No problem! We’ve got you covered with this equipment free home workout. Warm up for 5:00 to 10:00. Try some easy cardio and dynamic stretching. Then repeat the following five times, resting as needed:
Squat Thrusts x 12
Push Ups x 12
Alternating V-Ups x 12 per side
Any Cardio x 2:00
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