get to grips with kettlebells

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Transcription

get to grips with kettlebells
O
T
H
T
T
GE PS WI LS
I
L
E
R
G TLEB
T
E
K
Full body workout
The following workout is a total body workout. You get to choose your weight
for each exercise below, performing each exercise for 10 repetitions or 30
seconds. You can perform the workout for one, two or three rounds. You can
also increase each round by 15 seconds with a 60 second break between
each round.
For example;
Round 1 – 6 exercises – 30 seconds – 60 seconds rest
Round 2 – 6 exercises – 45 seconds – 60 seconds rest
Round 3 – 6 exercises – 60 seconds – 60 seconds rest
KETTLEBELL SWING
10 30
-or-
REPS
SECONDS
KETTLEBELL SQUAT
10 30
-or-
REPS
SECONDS
KETTLEBELL PRESS
10 30
-or-
REPS
SECONDS
Full body workout
The following workout is a total body workout. You get to choose your weight
for each exercise below, performing each exercise for 10 repetitions or 30
seconds. You can perform the workout for one, two or three rounds. You can
also increase each round by 15 seconds with a 60 second break between
each round.
For example;
Round 1 – 6 exercises – 30 seconds – 60 seconds rest
Round 2 – 6 exercises – 45 seconds – 60 seconds rest
Round 3 – 6 exercises – 60 seconds – 60 seconds rest
KETTLEBELL LUNGE
10 30
-or-
SECONDS
EACH LEG
REPS
KETTLEBELL V-SIT AND TWIST
10 30
-or-
REPS
SECONDS
KETTLEBELL SINGLE ARM SWING
10 30
-or-
REPS
SECONDS
EACH ARM