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We’ve got some very simple yet effective training for you today.

Today’s workout is a classic Training Room conditioning workout that is also perfect for home with one kettlebell.

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!!