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Here’s another simple and effective minimal equipment workout that can be done in anywhere with one kettlebell.

You will need a set of rings, jungle gym, USA or something similar.

Choose a kettlebell that is on the heavy side and challenge yourself.

Start with 5 minutes of joint mobility and a two rounds of kettlebell warm up.

Check the video library for reference.

Today we’ll do two 10 minute couplets of 15 seconds work/15 seconds rest alternating between each movement.

Try to keep the rep scheme the same through out each, so if you are getting 9 reps, try to keep those 9 reps through out the entire 10 minute set.

Rest 1:00-1:30 between each couplet

Couplet 1: upper body push and pull

  • Ring rows(hands should touch the chest on each rep)
  • push ups (use good form, chest to the floor on each rep)

Couplet 2: anterior/posterior chain movements

  • Goblet squats (keep the elbows in tight)
  • Kettlebell swings

Abdominal blast finisher( a crowd favorite): 4 rounds non-stop of 15 sec work/15 sec rest:

  • Alternate toe touch
  • V-sit
  • Russian twist( feet up or down, with hands clasped)

Let us know how you did, what weights you used and how many reps you where doing in each couplet.  It should be pretty easy to figure out your total reps in the each 10 minute set.

The next time you do this workout you should try to do more total reps in each 10 minute couplet.

Let’s see some comments people!

UFC Champ Fankie Edgar in the Court Yard of Crush!!