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 pushups and burpees. Get our kettlebells at GardenOfGainz.com.
Yes, you can modify with dumbbells. But skip the sumo burpees and just do sumo deadlifts instead since the range of motion demands are too great for most trainees.
Round 1
Perform each move for 40 seconds of work with no rest between moves:
1- Overhead Presses
2- Cleans
3- Front-Loaded Squats
REST A MINUTE
Round 2
Perform each move for 40 seconds of work with no rest between moves:
1- Suitcase Hinge to Rows
2- Extended Pushups
3- Sumo Burpees
REST A MINUTE
That’s 1 cycle. Do up to 5 total cycles for a 30-minute workout.
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-A...
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...
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