This week's workout is a full body kettlebell workout designed to build strength and muscular endurance. Perform the workout two to three times this week. Rest as much as needed throughout the workout.
Note: This full body kettlebell workout can be modified easily using dumbbells if needed.
Warm-up and Mobility Work:
Bodyweight Good Morning Exercise - 3 Sets of 10 Slow Reps
Qigong Arm Swings - 3 Sets of 30 Seconds
Bear Squat Holds - 3 Sets of 30 Seconds
Body Pump Exercise - 3 Sets of 10 -15 Reps
Full Body Kettlebell Workout:
2 Hand Kettlebell Swings - 3 Sets of 20 Reps
Single Kettlebell Thrusters - 3 Sets of 20 Reps (10 ES)
Single Kettlebell Overhead Lunge - 3 Sets of 10 Reps (5 ES)
Push Ups to Renegade Rows - 3 Sets of 10 Reps (5 ES)
Windmills - 3 Sets of 10 - 12 Reps (ES)
Double Kettlebell Overhead Sit Ups 3 Sets of Max Reps
Note: Drink plenty of water before, during, and after your workout.
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