Single Kettlebell Strength and Conditioning

Today we’ll be doing a simple single kettlebell strength and conditioning combination.

Choose a kettlebell of moderate weight that you will be able to do one minute sets with.

Remember…

Do not go to muscle failure or compromise form in any way.

Start out with a two round kettlebell warm up:

Round 1

• kettlebell swings 10
• push ups 10
• high pulls 10
• goblet squats 10
• halos 5/5
• press 5/5
• one arm rows 5/5
• jumping jacks 15

You will go through 4 rounds of the following circuit style

1 minute of work/30 seconds rest for 4 rounds

• kettlebell swings or snatches r/l (switch at 30 seconds)
• Kettlebell jerks or push presses r/l (switch at 30 seconds)
• Kettlebell split squats r/l
• One arm rows r/l
• windmills, get ups, walkouts,plank (choice)