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KettleBell Workout B

Part of the KettleBell Workouts for Weight Loss and Muscle Gain program.

This workout has never been performed.

Workout Programs → KettleBell Workouts for Weight Loss and Muscle Gain → KettleBell Workout B

Description

Renegade Row and Pike Chinup superset. Turkish Get-up and Alternating Swing superset. Perform 10 sets of 5 reps (or as close as possible to that number) within *15* minutes. Don't do more than 5 reps per set. Rest as much as necessary but do 10 sets -- even if the last few sets are 1 rep each.

Exercise Routine

Missing

Renegade Row

Start with left. Pushup, row left; pushup, row right -- alternating for (5) total reps. Odd set, left side. Even set, right side. Superset with Pike chinup.

Routine:

Set 1: 5 x 54 lbs

Set 2: 5 x 54 lbs

Set 3: 5 x 54 lbs

Set 4: 5 x 54 lbs

Set 5: 5 x 54 lbs

Set 6: 5 x 54 lbs

Set 7: 5 x 54 lbs

Set 8: 5 x 54 lbs

Set 9: 5 x 54 lbs

Set 10: 5 x 54 lbs
Missing

Pike Chinup

Chinup with palms facing you and legs in pike position (toes pointed, legs perpendicular to body -- parallel to ground). Superset with Renegade Row.

Routine:

Set 1: 5 reps

Set 2: 5 reps

Set 3: 5 reps

Set 4: 5 reps

Set 5: 5 reps

Set 6: 5 reps

Set 7: 5 reps

Set 8: 5 reps

Set 9: 5 reps

Set 10: 5 reps
Missing

Turkish Get Up

One side per set. Odd sets, left side. Even sets, right side. Superset with Alternating Swing.

Routine:

Set 1: 5 x 54 lbs

Set 2: 5 x 54 lbs

Set 3: 5 x 54 lbs

Set 4: 5 x 54 lbs

Set 5: 5 x 54 lbs

Set 6: 5 x 54 lbs

Set 7: 5 x 54 lbs

Set 8: 5 x 54 lbs

Set 9: 5 x 54 lbs

Set 10: 5 x 54 lbs
Missing

Alternating Swing

Start with the arm you used for the Turkish Get Up.

Routine:

Set 1: 5 x 54 lbs

Set 2: 5 x 54 lbs

Set 3: 5 x 54 lbs

Set 4: 5 x 54 lbs

Set 5: 5 x 54 lbs

Set 6: 5 x 54 lbs

Set 7: 5 x 54 lbs

Set 8: 5 x 54 lbs

Set 9: 5 x 54 lbs

Set 10: 5 x 54 lbs