Kettlebell training

Kettlebell training

Kettlebell Training

Exercises 1:

.Halos (8 both sides)

.Goblet Squats 10

.Overhead press 8

.Swings 15                                                x3

.Bent over row 8 (both sides)

.Reverse lunge 6 (both sides)

.Rest 60-90 sec

Exercise 2:

.5 goblet cleans

.10 bw squats

.15 swings

.20 toe taps                     x4

.15 swings

.10 bw squats

.5 goblet squats

Exercise 3:

.10 Swings

.10 Goblet squats

.10 Push press (both sides)

.10 Deadlifts                                           x4

.50 jump ropes

.60 sec rest

Exercise 4:

.30 swings

.20 plank jacks

.10 goblet squats

.30 alt swings

.20 jumping jacks

.10 rows

.30 mountain climbers

.20 deadlifts

.10 flutter kicks

(as many rounds as possible in 20 min with good form)

Exercise 5:

.20 dual rows                                               x1

.20 goblet squats

.20 swings

.20 Russian twists

.20 lunges

.15 burpees

.15 sumo squats

.15 swings

.14 plank twists

.15 jumping jacks

.10 burpees

.10 swings

.10 knee to elbow planks

.10 pushups

.10 jump squats