This week we are bringing you a holiday workout. 12 Kettlebells of Christmas is 12 round workout. Each round adds on the round(s) before it. It is recommended that this is performed for time, but you can also perform it at your own pace.
The Workout
Complete 12 Rounds for Time
Adding one exercise each Round
1 KB Sumo Deadlift High Pull
2 KB Thrusters
3 KB Push Press each Side
4 KB Cleans each Side
5 KB Snatches each Side
6 KB Overhead Lunges each Side
7 KB Swings
8 Knees to Elbows
9 Pull-Ups
10 Burpees
11 Push-ups (Hands on KB)
12 KB Goblet Squats
How to Perform 12 Kettlebells of Christmas
By this time, you should be familiar with all the basic moves we will be doing. If you are not familiar with any of the movements in this workout, ask a coach.
We always recommended you warm-up prior to strenuous exercise. Before you begin this workout, you should perform some dynamic stretching, and/or 5 to 10 minutes of light cardio.
The recommendation is to perform this workout for time and see how quickly you can complete all 12 rounds. However, you can take away the time requirement and complete it at your own pace, taking breaks as needed. The first 3-5 rounds go pretty quickly and you might want to go fast from the start, but I recommend pacing yourself. The later rounds really start to hit hard.
The Workout
You will pick 2 Kettlebells to use for the exercises in the workout, a heavy one for the two handed exercises and a lighter one for the single arm exercises. The idea is to work with a weight that is a challenge, but you should always maintain good form.
This workout is 12 rounds(verses) just like the song, The 12 Days of Christmas.
Round 1 you will perform 1 KB Sumo Deadlift High Pull.
Round 2 you will perform 2 KB Thrusters and 1 KB Sumo Deadlift High Pull.
Round 3 will be 3 Single Arm KB Push Press on each side followed by the exercises from the previous rounds.
Round 4 you will add 4 SA KB Cleans followed by all previous exercises.
Each round you will continue to add the new exercise and work your way down to the 1 KB Sumo Deadlift High Pull, until you reach the 12th and final round.
Watch the demonstration video below.
Demonstration Video
Merry Christmas and Happy Holidays from all of us at Body Force!
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