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Weekly Kettlebell Blast
Workout Overview
Week 1
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. One-Arm Kettlebell Swing | 4 sets | 20 reps | 120s | |
2. One Kettlebell Seated Shoulder Press (on Floor) ▶ | 3 sets | 20 reps | 120s | |
3. Kettlebell Hang Clean ▶ | 3 sets | 10 reps | 120s | |
| 4. Plank With Kettlebell Pass | 4 sets | AMAP reps | 60s |
Day 2
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
1. Kettlebell Deadlift ▶ | 4 sets | 10 reps | 120s | |
2. Kettlebell Pushup ▶ | 3 sets | 10 reps | 120s | |
3. Kettlebell Lunge and Press ▶ | 3 sets | 10 reps | 120s |
Day 3
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
1. Kettlebell Swing ▶ | 4 sets | 20 reps | 120s | |
| 2. Bent Over Kettlebell Row | 4 sets | 10 reps | 120s | |
3. Kettlebell Thruster ▶ | 3 sets | 10 reps | 120s | |
4. Russian Twist ▶ | 4 sets | 30s | 60s | -With Kettlebell |
Day 4
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
1. Kettlebell Goblet Squat ▶ | 4 sets | 10 reps | 120s | |
| 2. Romanian Deadlift with Kettlebell | 3 sets | 10 reps | 120s | |
3. Kettlebell Windmill ▶ | 3 sets | 10 reps | 120s | |
| 4. Suitcase Dumbbell Carry | 4 sets | 30s | 60s | -With Kettlebells |
Day 5
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Kettlebell Swing▶ | 4 sets | 10 reps | 120s | |
| 2. Pass-Through Kettlebell Lunge | 3 sets | 10 reps | 120s | |
| 3. Renegade Row | 3 sets | 10 reps | 120s | -With Kettlebell |
4. General Side Plank ▶ | 1 set | 1 reps | 60s | -Plank with Kettlebell Overhead |
Date Created: 5/12/19, 10:50 PM
Last Updated: 5/20/20, 2:22 AM
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