Hey guys!

We will kick off the week with simple single kettlebell and body weight conditioning.

Each triplet will take 3 minutes to complete…

Choose a medium weight kettlebell for this and make sure to use good form for each movement.

Don’t rush the movements and get sloppy!

Remember to take care of your body, get plenty of recovery time…ROLL OUT!!

Warm up with a two round kettlebell and body weight circuit 20 seconds work/20 seconds rest of the following:

Round 1

  • Kettlebell swings
  • push ups
  • kettlebell high pulls
  • goblet squats
  • thrusters
  • one arm rows
  • jumping jacks
  • bicycles
Round 2 pick up the pace and move from one to the next with no rest:
  • Kettlebell one handed swings or snatches r/l
  • half burpees
  • drop squats
  • kettlebell high pulls
  • thrusters
  • jumping  jacks
  • mountain climbers
Here are you 3 minute triplets: Do 20 seconds of each movement non stop for three rounds. Rest 1:30 between each 3 minute triplet and do this two times.
Triplet 1
  • kettlebell snatch right
  • kettlebell snatch left
  • mountain climbers
Triplet 2
  • kettlebell high pull
  • kettlebell thruster
  • Jumping jacks or jump rope
Triplet 3
  • Drop squat
  • half burpee
  • v sit or bicycles
Watch the Milkman demo!!