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You Have Been Warned Kettlebell Workout

 

This by far has been my most challenging, yet favorite, workout. I can really feel this one in my thighs and my arms, both biceps and shoulders. I have noticed my core getting stronger with all the plank variations. I did 4 rounds of this workout today, but you do what feels comfortable. You will need a weight that is challenging enough to hold over your head for a significant amount of time. You will need a bench or step to lunge to. I also used a much lighter weight for the side planks. I wanted to make sure I kept good form. The 8 lb. dumbbell was very challenging. If you are a beginner, start with no weight or a lower weight. Use what is comfortable and challenging for you. Don’t worry if you can only do 2 or 3 rounds. You can work up to more rounds as you become stronger. You want to focus on your form and the quality of the lift. You will find the workout breakdown below.

1. Kettlebell Swing to Overhead Press w/Alternating Walking Lunges                             20x

2. Kettlebell Swing to Overhead Press w/Alternate Front Bench Lunge                           20x

3. Single Leg (right) Deadlift                                                                                              20x

4. Single Leg (left) Deadlift                                                                                                20x

5. Burpee to Alternate Single Arm Clean & Press to Reverse Lunge                               20x

6. Stagger Feet Side Plank (Right) w/Shoulder Press                                                      15x

(In a right side plank, stagger your feet so one is in front and the other in back. Hold dumbbell in left hand and press up and then back down. Move the foot that is in back to the front and do another shoulder press. Continue doing until you end up where you started. You will be moving clockwise on the floor.)

7. Stagger Feet Side Plank (Left) w/Shoulder Press                                                         15x

(In a left side plank, stagger your feet so one is in front and the other in back. Hold dumbbell in right hand and press up and then back down. Move the foot that is in back to the front and do another shoulder press. Continue doing until you end up where you started. You will be moving counter clockwise on the floor.)

Enjoy,

Michele