Kettlebells aren’t the most popular piece of training equipment out there, but they are sure one of the safest and always give you a fantastic workout!

The Exercises:
1. Kettlebell Clean and Press – Place kettlebell between your feet, with one hand pull kettlebell upwards keeping your elbows high. Once the elbow is at head hight, drop your elbow below the kettlebell with a slight bend in your knees. Keeping the kettlebell at head hight push upwards until your arm is almost straight.

2. Kettlebell Snatch – Place kettlebell between your feet, holding the kettlebell in one hand. Lift the kettlebell so your arm is parallel with the floor. Finally pull it to a vertical position, swinging the weight across your wrist between your legs.

3. Kettlebell Shoulder Press – Stand with kettlebell just outside your shoulder and push directly upwards.

4. Kettlebell Swings – Stand with feet apart and a slight bent in the knees,hold the kettlebell with an overhand grip. Extend your hips and swing the weight up. Then let the weight swing back between your legs.

The Workout:
The workout is a 5 round circuit, where you will need to complete all exercises in a circuit without rest. Choose one kettlebell to use for the entire circuit and don’t put it down in the middle of any round. Rest two minutes between circuits.

Exercise Sets Reps Rest
Kettlebell Clean and Press 5 8 120 seconds
Kettlebell Snatch 5 8 120 seconds
Kettlebell Shoulder Press 5 8 1200 seconds
Kettlebell Swings 5 8 1200 seconds

 

Not sure if this is for you? Then why not contact us for your very own customised program: dave@dkninefitness.com

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