Workout #8 - Full Body Kettlebell Workout

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:

  1. Bodyweight Good Morning Exercise - 3 Sets of 10 Slow Reps

  2. Qigong Arm Swings - 3 Sets of 30 Seconds

  3. Bear Squat Holds - 3 Sets of 30 Seconds

  4. Body Pump Exercise - 3 Sets of 10 -15 Reps

Full Body Kettlebell Workout:

  1. 2 Hand Kettlebell Swings - 3 Sets of 20 Reps

  2. Single Kettlebell Thrusters - 3 Sets of 20 Reps (10 ES)

  3. Single Kettlebell Overhead Lunge - 3 Sets of 10 Reps (5 ES)

  4. Push Ups to Renegade Rows - 3 Sets of 10 Reps (5 ES)

  5. Windmills - 3 Sets of 10 - 12 Reps (ES)

  6. Double Kettlebell Overhead Sit Ups 3 Sets of Max Reps

Full Body Kettlebell Workout

Note: Drink plenty of water before, during, and after your workout. 

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