Kettlebell Strength Day
Here’s Tuesdays kettlebell strength session…
Actually this will also include some body weight strength movements as well.
All great training sessions should include the following components to keep the body balanced out.
- Hinge movement ( eg. swing, clean deadlift)
- upper body push (eg. overhead press, push up)
- Lower body push (squat, split squat)
- upper body pull (pull up, row)
- core stabilization (plank, side plank)
The following workout has all the above components of a great training session.
Enjoy your strength session and make the most of it!
Perform ladders from 1-5 or 2-10 for 10 minutes at each couplet alternating between the kettlebell strength and body weight streingth movements.
Kettlebell and body weight strength couplet 1 (do for 10 minutes):
- kettlebell clean and press (singles 1/1,2/2,3,3,4/4,5/5 repeat or doubles 1,2,3,4,5 repeat)
- Pull ups (any kind you want)
Rest 2 minutes
Couplet 2:
- squat (your choice of goblet, double kettlebell, sand bag or barbell front squat)
- Ab choice (suspended knees to chest, power wheel, walkouts etc..)
Rest 2 minutes
Finisher: Beginners do 5 minutes and advanced do 10 minutes on the finisher.
- kettlebell snatch (1/1, 2/2,3/3,4/4,5/5) or swings (2,4,6,8,10)
- Burpees or squat thrusts (2,4,6,8,10)
Let us know if you have any questions…
Make sure to keep full body tension and keep your shoulders in the socket.
Watch the video for some tips on this.
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