Today’s workout is for all those Kettlebell Fans out there.
This Kettlebell Complex takes just 4 exercises and puts them together into a nice flow.
The beauty of Kettlebell Training is the ability to take an exercise and then seamlessly move into another exercise without having to put the kettlebell down. Using this flowing style of workout ensures that you keep your heart rate elevated while hitting all the muscles of the body.
The following workout is demanding and very cardiovascular. You could use it as part of your Cardio training program rather than traditional running methods.
Ensure you have a base level of Kettlebell Skill before attempting this Workout.
The Warm Up
Run through the following warm up 2 times. If you find this warm up too difficult then the warm up is your workout and you should not proceed on to the following workout.
All exercises are performed with bodyweight only except the Turkish Get Up.
The Kettlebell Workout
Complete the following exercises in order, try not to put the Kettlebell down until the whole sequence is finished. Feel the flow!
Finish the exercise on both sides before moving onto the next exercise.
(Click to watch videos of each exercise)
Start by getting used to the flow of the exercises, don’t worry about times and repetitions at this stage, just practice. When you are comfortable try the following repetitions:
Perform 5 repetitions on each side before moving onto the next exercise. Rest for 1-2 minutes at the end and repeat 1-3 times.
Perform 8 repetitions on each side before moving onto the next exercise. Rest for 1-2 minutes at the end and repeat 2-4 times.
Perform 12 repetitions on each side before moving onto the next exercise. Rest for 1-2 minutes at the end and repeat 2-4 times.
Have fun with this little workout and really get into the flow of the transitions as you move from one exercise to the next.
Quick tip: take a rest at the top of the Snatch if needed!
As with all training your recovery will be dependent on your lifestyle, nutrition and occupation. As a guide I would recommend at least 1 days rest between this workout and the next.
If you like this workout then you will enjoy my Kettlebell Workouts website