Let’s continue the week with kettlebell strength challenge!
The Training Room Kettlebell deck of cards has been a staple in our arsenal since 2005.
Kettlebell Deck of Cards!
Warm up with 5 minutes of joint mobility and two rounds of kettlebell warm up.
Warm up: 2 rounds
Round 1:
- 10 swings
- 10 push ups
- 5 press
- 5 goblet squats
- 5 thrusters
- 5/5 one arm rows
- 15 jumping jacks
- 15 bicycles
Round 2:
- 4/4 swings
- 8 push ups
- 4/4 cleans
- 4/4 press
- 4 squats
- 4/4 snatches
- 15 jumping jacks
- 15 bicycles
The following suits represent a movement
- Hearts: Kettlebell snatch or snatch pull (split the reps on the snatches)
- Diamonds: Goblet squats
- Clubs: Kettlebell push press (split the reps between right and left sides)
- One arm row (split the reps) you can also do pull ups here
The number you pull will be the amount of reps you do. Split the reps on each side for the one handed movements.
Go through the entire deck!
Aces=12 reps
Jokers= 10 burpees
What weight bell did you use??
Lets hear it!
Keep track of your progress by commenting each day.
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