Quick Kettlebell Routines

Quick Kettlebell Routines:

(Intermediate Levels)

Warm Up (standard) <10 Reps Each Side>

    • kbHalo (10 reps clockwise and counter clockwise)
    • Sling Shot (10 reps clockwise and counter clockwise)
    • Good Mornings (10 reps w/KB behind back-bending at waist, legs straight
      [hamstring/glute/back stretch]
    • Squats (10 reps-dble hand hold)

 

Intermediate Level I

  • Swing (single arm) x 10 (each side)
  • Squat (deep) x 10 (each side)
  • High Pull x 10 (each side)
  • Snatch x 10 (each side)
  • Windmill x 10 (each side)
  • Hot Potato x 10 (each side)
  • Swing (single arm) x 10 (each side)

 

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Intermediate Level II

  • Dble Hand Swing x 10
  • Dble Hand High Pull x 10
  • Snatch (single arm) x 10 (each side)
  • Snatch to Windmill x 10 (each side)
  • Figure 8 (stationary squat) x 10 (each side)
  • Figure 8 to hold x 10 (each side)
  • Lunge Row x 10 (each side)

 

 

Core Work (All with Kettlebell (KB)<10 Reps Each/Side>

    • Crunch (kb overhead and crunch to thighs)
    • Russian Twists
    • Partial Turkish Get-Up (to hand)
    • Partial Turkish Get-Up to Hip Thrust
    • Full Turkish Get-Up (to standing position)
    • Chest to Toes reach 
    • V-Ups 
    • Sit Up (dble KB’s, hold to chest)
    • “Hot Potato”