Create a free workout plan with AI

Kettlebell Bodyweight And Steel Mace At Home Workout

By Luka Hocevar

Experience
Advanced (3+ years)
Time
21 minutes/day
Good for
Athletic Performance, Build Muscle, Fat Loss, Gain Strength, Increase Stamina, Lose Weight, Tone Body
Equipment
2 x Kettlebell, Steel Mace, Bodyweight
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
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.

Show More


Day 1 - Full Body

Scroll to top

Circuit
Double Kettlebell Deadlift demonstrationPlay Double Kettlebell Deadlift demonstration
4-5 sets, 2 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Double Kettlebell Swing demonstrationPlay Double Kettlebell Swing demonstration
4-5 sets, 3 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Double Kettlebell Row (Inside Knees) demonstrationPlay Double Kettlebell Row (Inside Knees) demonstration
4-5 sets, 3 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Double Kettlebell Clean demonstrationPlay Double Kettlebell Clean demonstration
4-5 sets, 1 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Double Kettlebell Squat to Overhead Press demonstrationPlay Double Kettlebell Squat to Overhead Press demonstration
4-5 sets, 1 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Double Kettlebell Reverse Lunge demonstrationPlay Double Kettlebell Reverse Lunge demonstration
4-5 sets, 1 reps, (rest 90s)
1 each side
Time between exercises: 60s
Show Alternative Exercises
Circuit
Steel Mace Switch Squat demonstrationPlay Steel Mace Switch Squat demonstration
2-3 sets, 30s, (rest 60s)
Time between exercises: 15s
Show Alternative Exercises
Sit Outs demonstrationPlay Sit Outs demonstration
2-3 sets, 30s, (rest 60s)
Time between exercises: 15s
Show Alternative Exercises
Battle Lunge Steel Mace Exercise demonstrationPlay Battle Lunge Steel Mace Exercise demonstration
2-3 sets, 30s, (rest 60s)
30 seconds Left, 30 seconds Right
Time between exercises: 15s
Show Alternative Exercises
Push Up to Forward Kick Through
2-3 sets, 30s, (rest 60s)
Do it as quick as you can
Time between exercises: 15s
Show Alternative Exercises
Staggered Stance Offset Side Row Steel Mace Exercise demonstrationPlay Staggered Stance Offset Side Row Steel Mace Exercise demonstration
2-3 sets, 30s, (rest 60s)
30 seconds Left, 30 seconds Right
Time between exercises: 60s
Show Alternative Exercises

Date Created: 3/1/2021, UTC


Last Updated: 3/1/2021, UTC

Create a free workout plan with AI

Answer a few questions and find a workout plan personalized to you.