30 minute Kettlebell Workout


We will perform each of the following kettlebell exercises for 30 seconds, followed immediately by 30 seconds alternating hand kettlebell swing then rest for 30 seconds! GOBLET SQUAT SUMO SQUAT W/PULSE UNEVEN LUNGE UNEVEN LUNGE (Switch Side) STAGGERED ROMANIAN DEADLIFT STAGGERED ROMANIAN DEADLIFT (Switch Side) ROMANIAN DEADLIFT STATIC CURTSEY LUNGES STATIC CURTSEY LUNGES (Switch Side) PASS UNDERS LATERAL LUNGE BENT OVER ROW BENT OVER ROW (Switch Side) OVERHEAD PRESS SINGLE ARM CHEST PRESS SINGLE ARM CHEST PRESS (Switch Side) TRICEP DIAMOND PRESS SQUAT TO PRESS SWING TO SQUAT TO SWING SWING With the kettlebell swings, here are a few simple tips so that you gain the most out of this move: - Feet shoulder width or slightly wider and toes slightly facing outwards - Hinge are hips whilst keeping back flat and chest open - Your upper body ie. arms should not be assisting the lift - Drive through and squeeze glutes. - Try not to overthink the switching of hands. You can simply switch whenever feels right. You will need a mat and something to lean against ie. chair for bent over rows! You can use 1 kettlebell or 2 depending on the weight! I am using 16kg for your reference.



 

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