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Kettle bell prison cell workout 1 (12kg)Part of the Kettlebell and bodyweight carido level 1 program. This workout has never been performed. |
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
Exercise Routine
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Hip ThrustStart 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 Routine:Set 1: 20 x 0 lb Set 2: 20 x 0 lb |
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Body Weight SquatsStand 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... Routine:Set 1: 20 x 0 lb Set 2: 20 x 0 lb |
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Monkey Dancelie 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... Routine:Set 1: 10 x 0 lb Set 2: 10 x 0 lb |
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Push-UpsPosition 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... Routine:Set 1: 20 x 0 lb Set 2: 20 x 0 lb |
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Two-arm Kettlebells swingsRoutine:Set 1: 10 x 12 kg Set 2: 10 x 12 kg Set 3: 10 x 12 kg Set 4: 10 x 12 kg |
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Kettlebell clean and press (1 arm)do half the reps on right and half on left Routine:Set 1: 20 x 12 kg Set 2: 20 x 12 kg Set 3: 20 x 12 kg Set 4: 20 x 12 kg |
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Kettlebell SlingshotsStanding 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 Routine:Set 1: 20 x 12 kg Set 2: 20 x 12 kg Set 3: 20 x 12 kg Set 4: 20 x 12 kg |
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One-arm Kettlebell swingsHalf the reps with right arm and half with left arm Routine:Set 1: 20 x 12 kg Set 2: 20 x 12 kg Set 3: 20 x 12 kg Set 4: 20 x 12 kg |
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Kettlebell clean, squat and press (1 arm)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 Routine:Set 1: 10 x 12 kg Set 2: 10 x 12 kg Set 3: 10 x 12 kg Set 4: 10 x 12 kg |
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Kettlebell WindmillLook on youtube for how-to...bit hard to explain Half reps on right, half on left Routine:Set 1: 10 x 12 kg Set 2: 10 x 12 kg Set 3: 10 x 12 kg Set 4: 10 x 12 kg |
