Here is another super fun strength and conditioning workout. We did this the other day in the kettlebell class. Most of my ladies were using 16, 20, and 24kg kettlebells. Men were using 24, 28, 32, and 36kg. For the swings almost everyone was using at least a 24kg. This is meant to be used with a heavy kettlebell. However, if you have a hard time lunging properly I prefer you go light or without a bell to have great form. Form is first, then load yourself up only if you can keep your form flawless!
Warm Up - Down dog to Plank Hold x 5, BW Turkish Get Up 3 per side, Prying Squats x 8
Workout - Go through each exercise and perform the amount of reps prescribed. For example. 6 Back Lunges each side, 6 Front Lunges, 6 Pull Ups etc.. Swings will always be 20 reps. Then start over again to 5 Back Lunges.
Ladder Reps 6,5,4,3,2,1 - if you are a beginner start at 5 or 4 reps instead of 6.
Back Lunges (hold kettlebell in rack position and step back with the opposite leg that the bell is on)
Forward Lunges (hold kettlebell in rack position and step forward with the opposite leg that the bell is on)
Pull - Up or Body Row
Single Leg DeadLift
Press (straight military presses with no clean in between)
Push - Up
Two Handed Swings x 20 Reps
Chest, Shoulder, and Hip Flexor stretch.
Repeat going down the ladder until you get to 1. Do not rush through these exercises unless you are not interested in strength gains. Using lighter weights will allow you to recover quicker and perform this faster, therefore making this more of a conditioning drill. Try and use heavier weights especially as you get to the 3, 2, and 1 category.
Finish/ Cool Down with Planks, Prone Cobra's, Russian twists and Joint Mobility.
Let me know how you do! Good luck!!
Linda's Favorite Full Body Workout
Labels: kettlebell workouts
I am a fitness, strength, conditioning & nutrition coach that was put here on earth to change peoples lives. I focus on quality of movement, which has helped many people become pain free and strong! My favorite workout tool of choice is your own body weight and adding a kettlebell. Moreover, any tool that helps with strength and quality of movement is incorporated. Fitness is only part of the puzzle to have the happy and healthy quality of life people strive for. With my educational background & experiences nutrition, lifestyle, exercise and a positive mental attitude are all a focus. I design online nutrition & exercise programs as well as create fitness DVD's and videos so people can use my style and methods all around the world. I'm the creator of the "Ultimate Body Sculpt and Conditioning with Kettlebells" series "Baby Bells" DVD, along with The Kettlebell Body, Lightning and Kettlebell Revelation. Being a mother of 4 I know how hard it can be to make health a priority. I truly enjoy helping everyone from all walks of life reach their dream fitness goals to enhance quality of life. It can be done!!!