WORKOUT 5 – Kettlebell

Perform each move for 40 seconds of work with 20 seconds of rest between moves:

Kettlebell Slingshots
Kettlebell Figure 8’s
Kettlebell Halos
Kettlebell Threaded Lunges
Kettlebell Goblet Clean to Thruster

That’s 1 round. Perform 3-5 rounds, resting a minute betw...

Workout 5: Kettlebell

Superset #1

Perform each move for 20 seconds of work with 10 seconds of rest between moves:

1a. 1-Arm Overhead Press- Left Side
1b. 1-Arm Overhead Press- Right Side

That’s 1 round. Perform 4 rounds, rest a minute, and move on to the next superset.

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Supe...

Perform each move for 45 seconds of work with 15 seconds of rest between moves:

1. 1st Stage Getup- Left
2. 1st Stage Getup- Right
3. 2nd Stage Getup- Left
4. 2nd Stage Getup- Right
5. 3rd Stage Getup- Left
6. 3rd Stage Getup- Right
7. Windmill- Left
8. Windmill- Right
9. 1-Arm Swings-...

This routine features 2 unique complexes: one that’s strength-oriented and another that’s cardio-focused. You’ll need a pair of dumbbells for Complex 1. Start with a pair of 25-50 pounders and slowly build up from there. The adjustable dumbbells we recommend can be found at GardenOfGainz.com. You...

This routine features 2 unique complexes: one that’s strength-oriented and another that’s cardio-focused. You’ll need a single kettlebell for Complex 1. Start with a 12-16kg bell and slowly build up from there. The kettlebells we recommend with a larger base and handle can be found at GardenOfGai...

Prepare to meet your maker with these killer double kettlebell complexes! Start light with a pair of 12-16 KG bells. I used a pair of 24 KG bells and it pushed me to the limit. You also want bells that are larger and wider, even at lighter loads. This provides more safety and stability for the pu...

Perform each move for 30 seconds of work with 15 seconds of rest between moves:

1. Band Diagonal Chops- Left
2. Band Diagonal Chops- Right
3. Mini-Band Walks + Jump- Linear
4. Kettlebell Bottoms-Up Side Plank- Left
5. Kettlebell Bottoms-Up Side Plank- Right
6. Mini-Band Walks + Jump- Late...

Perform each move for 30 seconds of work with 15 seconds of rest between moves:

1. Kettlebell Mini-Band 1-Leg Hip-Hinge- Left
2. Kettlebell Mini-Band 1-Leg Hip-Hinge- Right
3. Band 1-Arm Overhead Press- Left
4. Band 1-Arm Overhead Press- Right
5. Band 1-Arm Bent-Over Row- Left
6. Band 1-Arm Bent...

Kettlebell Swings are an amazing total body exercise to build power and develop the posterior chain: glutes, hamstrings, and back. They are also proven in studies to create a similar cardio and metabolic response as running without as much stress on the joints. This SWING-A-THON routine was an in...

Alternate between 30 seconds of work and 30 seconds of rest for each move:

Banded Swings
Goblet Presses
Goblet Cleans
Threaded Lunges
American Snatches
Alternating Lateral Lunge to High Pull

That’s 1 round that takes 6 minutes to complete. Perform up to 5 total rounds for a 30-minute workout.

Perform each move for 40 seconds of work with 20 seconds of rest between moves:

Goblet Lateral Lunge KLEANS- Left
Goblet Lateral Lunge KLEANS- Right
Goblet Reverse Lunge KLEANS- Left
Goblet Reverse Lunge KLEANS- Right
Goblet See-Saw KLEANS- Left
Goblet See-Saw KLEANS- Right
1-Arm Contralateral D...

- Alternate between 40 seconds of work and 20 seconds of rest on each leg before moving on to the next round

- Grab a kettlebell between 8-12 kg and 16-24kg based on strength and fitness level. Ideally have a few weights to mix between.

- BSS = Bulgarian Split Squats (a.k.a. Brahim’s Split Squa...