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Kettlebell Bodyweight And Steel Mace At Home Workout

By Luka Hocevar

Experience
Beginner (1-2 years)
Time
68 minutes/day | 1 day/week | 1 weeks
Good for
Women's Athletic Performance, Men's Athletic Performance, Women's Build Muscle, Men's Build Muscle, Women's Fat Loss, Men's Fat Loss, Women's Gain Strength, Men's Gain Strength, Women's Increase Stamina, Men's Increase Stamina, Women's Tone Body, Men's Tone Body
Equipment
Bodyweight, Kettlebell, Steel Mace
Description

Here's another short session you can do that implements a few tools that we love at Vigor, especially when it comes to metabolic training - the kettlebell, ‪#‎onnit‬​ steel mace, and your bodyweight.

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Media

Week 1



ExerciseSetsRepsRest
Circuit1A. Double Kettlebell Deadlift
Double Kettlebell Deadlift demonstrationPlay Double Kettlebell Deadlift demonstration
4 - 5290s
1B. Double Kettlebell Swing
Double Kettlebell Swing
4 - 5390s
1C. Double Kettlebell Row (Inside Knees)
Double Kettlebell Row (Inside Knees)
4 - 5390s
1D. Double Kettlebell Clean
Double Kettlebell Clean demonstrationPlay Double Kettlebell Clean demonstration
4 - 5190s
1E. Double Kettlebell Squat to Overhead Press
Double Kettlebell Squat to Overhead Press
4 - 5190s
1F. Double Kettlebell Reverse Lunge
Double Kettlebell Reverse Lunge demonstrationPlay Double Kettlebell Reverse Lunge demonstration

1 each side
4 - 5190s
Circuit2A. Steel Mace Switch Squat
Steel Mace Switch Squat

Time between exercises: 15s
2 - 3300s
2B. Sit Outs
Sit Outs

Time between exercises: 15s
2 - 3300s
2C. Battle Lunge Steel Mace Exercise
Battle Lunge Steel Mace Exercise

30 seconds Left, 30 seconds Right
Time between exercises: 15s
2 - 3300s
2D. Push Up to Forward Kick Through
Push Up to Forward Kick Through

Do it as quick as you can
Time between exercises: 15s
2 - 3300s
2E. Staggered Stance Offset Side Row Steel Mace Exercise
Staggered Stance Offset Side Row Steel Mace Exercise

30 seconds Left, 30 seconds Right
2 - 3300s

Date Created: 3/1/2021, UTC


Last Updated: 3/1/2021, UTC

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