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Kettlebell and bodyweight carido level 1Created by hamishsw
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Summary
2 Workouts / 19 Exercises
0% Cardio / 100% Strength Training
Latest Exercisers
Workout Program Description
This programe consists of two workouts and you should aim to do both workouts twice a week. If you are looking for big burn then do them three times each. The idea is to do them fast as supersets with pretty much no rest periods. Try to do them as fast as possible. Target time approx 20 mins
Workouts
Kettle bell prison cell workout 1 (12kg)
Description
body weight cardio warmup then kettlebells session. very little rest periods...go for your quickest time note for carido and kettlebell session do one set of each exercise as super-set, then short rest (<30 seconds), then repeat
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Hip Thrust 2 sets: 20 reps, 20 reps Start in dead-lift position but with arms behind like you are about to dive into pool. thrust hips forward and swinf arms forward, keeping back staight at all times |
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Body Weight Squats 2 sets: 20 reps, 20 reps Stand with your feet hip width apart. Cross your arms in front of your body. Keeping your weight on your heels bend your knees and lower your hips down. Keep a neutral back and do not let your knees g... |
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Monkey Dance 2 sets: 10 reps, 10 reps lie on back with legs bent and feet flat on the floor. push upper body off the floor with straight arm supporting weight behind the back, this is the start position. now thrust hips away from floor so... |
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Push-Ups 2 sets: 20 reps, 20 reps Position yourself so that your hands are directly below your shoulders and toes are on the ground. Hold your body up with a straight back. Keep your head back and lower your chest down towards the g... |
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Two-arm Kettlebells swings 4 sets: 10 reps, 10 reps, 10 reps, 10 reps |
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Kettlebell clean and press (1 arm) 4 sets: 20 reps, 20 reps, 20 reps, 20 reps do half the reps on right and half on left |
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Kettlebell Slingshots 4 sets: 20 reps, 20 reps, 20 reps, 20 reps Standing straight with feet shoulder width apart swing kettlebell around your torso with straight arms. do half the reps going one way and half the other |
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One-arm Kettlebell swings 4 sets: 20 reps, 20 reps, 20 reps, 20 reps Half the reps with right arm and half with left arm |
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Kettlebell clean, squat and press (1 arm) 4 sets: 10 reps, 10 reps, 10 reps, 10 reps clean kettlebell to rack position, then do deep squat, as pushing out of squat also press the bell to locked arm position. do half the reps on one side then half the other |
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Kettlebell Windmill 4 sets: 10 reps, 10 reps, 10 reps, 10 reps Look on youtube for how-to...bit hard to explain Half reps on right, half on left |
Latest Users
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mgalarza |
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fire69 |
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bnhsmomWendy from Roanoke, Texas (24 Hour Fitness) |
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cprestonfrom United States |
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TomWaits |
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Graveyard_OrbitPaul C. from Toronto, Ontario (Mi Casa) |
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