Round 1
RS Swings
Run
Round 2
Ab Mat Sit Ups
Run
Round 3
Squats
Run
Round 4
Push Ups
Run
Round 5
Ball Slams
Run
Round 1
Deadlifts
Round 2
Dips
Round 3
One Arm Deadlift
One Arm Row
Dead Clean
Front Squat
Push Press
The Danger Zone Kettlebell Workout
The Danger Zone Kettlebell Workout Instructions
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.
Repeat Three Times:
✅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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Round 1
Row
Push Press
Round 2
Bike
Snatches
Round 3
Ski
Alternating Dead Clean + Front Squat
Round 1
Suitcase Split Squats
Round 2
Pull Ups
Round 3
Kettlebell Diablo
Double Deadstop Rows
DB LC Cleans
Double Thrusters
Push Ups
Round 1
Barbell Deadlifts
Round 2
Barbell Front Squats
Round 3
Assault Bike
Round 4
1.5 Deadlifts
Round 6
TRX Pistol Squats
Round 1
DB KB See Saw Press
Round 2
Chin Ups
Round 3
Barbell Bench Press
Round 4
Ski
Round 5
Gun Show
The Kettle-Virgin: Beginner’s Kettlebell Workout
Beginner Kettlebell Workout Instructions
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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