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This program offers a 2-day strength training plan using a kettlebell only for both training sessions. There is a bodyweight yoga stretch (extended arm child pose) at the end of each session. Finally, there is a 90-second rest period following each kettlebell exercise. Take full use of that time to recover and stretch out a bit.
Day 1. Offers four kettlebell exercises and one yoga stretch post workout.
Day 2. This session once again requires 4 different kettlebell exercises and a stretch. On day 2 - you'll have a Turkish get-up as your first exercise. This was added more for a full body, warm-up. There are two sets with one repetition only. Switch sides for each set.
Stay Strong Together,
MICHAEL WOOD, CSCS
Jefit
Kettlebell One-Arm Swing
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3x8 reps |
rest: 90s
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Kettlebell Single-Leg Deadlift
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3x8,6,6 reps |
rest: 90s
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Kettlebell Front Squat
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3x8 reps |
rest: 90s
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Kettlebell One-Arm Overhead Squat
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3x6 reps |
rest: 90s
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Extended Arm Child Pose
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1x0 reps • 75s |
rest: 10s
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Kettlebell Turkish Get-Up Squat
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2x1 reps |
rest: 90s
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Kettlebell Sumo High Pull
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3x8 reps |
rest: 90s
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Kettlebell Thruster
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3x8,6,6 reps |
rest: 90s
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Kettlebell Jerk
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3x6 reps |
rest: 90s
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Extended Arm Child Pose
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1x0 reps • 90s |
rest: 10s
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