July 2019 – Bells & Boxing 1
Kettlebell Workouts • 6m 22s
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 GardenOfGainz.com. You can modify with a dumbbell if needed. And all you’ll need is your bodyweight for Complex 2 with these sweat-soaking punching combos that will give you the best equipment-free cardio workout of your life in small spaces.
COMPLEX 1: BELLS COMPLEX
Perform each move for 30 seconds with no rest between moves:
1. Sprawl- Left/Weak Side
2. Snatch- Left/Weak Side
3. Squat- Left/Weak Side
4. Sprawl- Right/Strong Side
5. Snatch- Right/Strong Side
6. Squat- Right/Strong Side
Rest 30-60 seconds. Move on to Round 2.
COMPLEX 2: BOXING COMPLEX
Perform each move for 30 seconds with no rest between moves:
1. Step & Jab- Southpaw Stance
2. Stepback & Straight- Southpaw Stance
3. Slip & Hook- Southpaw Stance
4. Step & Jab- Orthodox Stance
5. Stepback & Straight- Orthodox Stance
6. Slip & Hook- Orthodox Stance
Rest 30-60 seconds. That’s 1 cycle. Do 2-4 total cycles.
Up Next in Kettlebell Workouts
-
June 2019 – Double Kettlebells
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...
-
Bands & Bells 2 – February 2019
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... -
Bands & Bells 1 – February 2019
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...
9 Comments