Kettlebell Move and Hold

Hey Training Room family!

Some very simple and effective strength work for Thursday!

We’ll use 20/10 intervals (BTW, this is NOT Tabata)

We will work for 2o, and use an isometric hold for 10 seconds.

This is what it will look like:

  • 20 second clean (1 or 2 kettlebells)
  • 10 second rack hold (you can march if you want to make this more challenging)
  • 20 second press (you can use 1 or 2 kettlebells)
  • 10 seconds over head hold (optional march)
  • 20 seconds goblet or split squat
  • 10 second hold at 90 degrees
  • 20 seconds 1 arm row
  • 10 seconds hold at the top of the motion
  • 20 seconds walkout or Push up plank
  • 10 seconds hold the plank

Repeat the other side or if you used 2 bells, do it again!

Rest 1 minute

6 rounds

Enjoy the rest of your week!