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Fast & Furious Kettlebell And Bodyweight Workout

By Luka Hocevar

Experience
Intermediate (2-3 years)
Time
29 minutes/day
Good for
Athletic Performance, Build Muscle, Fat Loss, Gain Strength, Lose Weight, Tone Body
Equipment
2 x Kettlebell, 1 x Kettlebell, Chair, Bodyweight, Loop Bands
Statistics
Average Cardio Intensity
40%
Average Exertion
60%
Description

Here's a fast workout that will work all the muscle groups and build quite a bit of volume in a very short period of time. You can dot this at home with one kettlebell, a band, and your bodyweight.


This is a 20-30 minute workout and it will rev up the furnace like most 2 hour gym workouts.

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Day 1 - Full Body

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Circuit
One Arm Kettlebell Front Squat demonstrationPlay One Arm Kettlebell Front Squat demonstration
4 sets, 8 reps, (rest 90s)
Right side Offset
Time between exercises: 15s
Show Alternative Exercises
One Arm Kettlebell Front Squat demonstrationPlay One Arm Kettlebell Front Squat demonstration
4 sets, 8 reps, (rest 90s)
Left side Offset
Time between exercises: 15s
Show Alternative Exercises
One Arm Standing Kettlebell Press demonstrationPlay One Arm Standing Kettlebell Press demonstration
4 sets, 8 reps, (rest 90s)
Right Arm Press
Time between exercises: 15s
Show Alternative Exercises
One Arm Standing Kettlebell Press demonstrationPlay One Arm Standing Kettlebell Press demonstration
4 sets, 8 reps, (rest 90s)
Left Arm Press
Time between exercises: 15s
Show Alternative Exercises
One-Arm Kettlebell Swing demonstrationPlay One-Arm Kettlebell Swing demonstration
4 sets, 12 reps, (rest 90s)
Right Hand Swing
Time between exercises: 15s
Show Alternative Exercises
One-Arm Kettlebell Swing demonstrationPlay One-Arm Kettlebell Swing demonstration
4 sets, 12 reps, (rest 90s)
Left Hand Swing
Time between exercises: 15s
Show Alternative Exercises
Kettlebell Renegade Row demonstrationPlay Kettlebell Renegade Row demonstration
4 sets, 6 reps, (rest 90s)
6 reps per side
Time between exercises: 15s
Show Alternative Exercises
Kettlebell Kneeling Getup demonstrationPlay Kettlebell Kneeling Getup demonstration
4 sets, 8 reps, (rest 90s)
Right Side Offset
Time between exercises: 15s
Show Alternative Exercises
Kettlebell Kneeling Getup demonstrationPlay Kettlebell Kneeling Getup demonstration
4 sets, 8 reps, (rest 90s)
Left Side Offset
Time between exercises: 60s
Show Alternative Exercises
Circuit
Single Leg Split Squat
4 sets, 30s, (rest 60s)
Right Leg
Time between exercises: 15s
Show Alternative Exercises
Single Leg Split Squat
4 sets, 30s, (rest 60s)
Left Leg
Time between exercises: 15s
Show Alternative Exercises
Bent Over Row with Resistance Bands demonstrationPlay Bent Over Row with Resistance Bands demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 15s
Show Alternative Exercises
Mountain Climber demonstrationPlay Mountain Climber demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 2/23/2021, UTC


Last Updated: 2/23/2021, UTC

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