30 min Home workout: Kettlebell edition

Warmup (6 min): Set timer for 12 rounds of 30 seconds.
1) March in place (high knees)
2) Jog or skip in place
3) Bodyweight squats
4) Jumping Jacks
5) Arm swings (across the chest)
6) Standing core twist
Repeat.

Kettlebell Circuit 1 (6min): Set timmer for 6 rounds of 45 seconds work and 15 seconds rest.
1) Two-arm kettlebell swing
2) Kettlebell lunge & press (right)
3) Kettlebell lunge & press (left)
4) Kettlebell windmill (right)
5) Kettelbell windmill (left)
6) Kettlbell Russian Twist

Kettlebell Circuit 2 (6min): Set timmer for 6 rounds of 45 seconds work and 15 seconds rest.
1) Two-arm kettlebell swing
2) Kettelbell plank single arm row (right)
3) Kettlebell plank single arm row (left)
4) Kettlebell deadlift
5) Kettle bell pushup (narrow stance)
6) Kettlebell sumo squat w/ high pull

Finisher (6min): Set timmer for 6 rounds of 45 seconds work and 15 seconds rest.
1) Box jumps or squat jumps
2) Basic burpee
3) Skaters
Repeat.

Cool Down/Stretch (6min)

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s