Skip to content

Kettlebell Workout of Death

November 28, 2013

The title says it all my friends.

If you want to kick your own ass, you need to do this work-out. One of the other early-birds at the gym (we’re a small but dedicated group) decided to follow along the other day. He has since sent a couple texts referring to previously undiscovered muscles and alternately thanking and cursing me.

It’s pretty straightforward. Three circuits with four exercises at 12-20 reps each (depending on your fitness level). You can either do one circuit right after the other three times over or do three reps of each circuit before moving to the next. No resting between exercises within the circuit.

Circuit 1
Kettlebell Swings / Kettlebell Rounds / Kettlebell Sumo Squats with Pull-up / Push-ups

Circuit 2
Kettlebell Static Lunges / Kettlebell Deadlifts / Kettlebell Squat and Press / Bodyweight Squat

Circuit 3*
Reverse Static Lunges / Good Mornings /  Chest Press / Standing Ab Twist & Crunch

*I do this circuit with a weighted Bodybar but you can continue using the Kettlebells if you prefer.

Deceptively simple sounding! Remember to keep up the tempo while maintaining form and you have a cardio and strength workout that will get you in and out of the gym in about half an hour.

Enjoy!

Advertisements

From → Weights, Working Out

Leave a Comment

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: