We have a real test of your stamina this week with our 9-Minute Kettlebell Workout from Hades. 9-minutes doesn’t sound bad does it? You can do pretty much anything for 9-minutes.
Well this workout will challenge that; do you have what it takes to work through this for 9 straight minutes? Give it a try and see.
The Workout
Perform each exercise for 30 seconds on each side,
Except the Swing Burpees, Plank and Thrusters,
Those are for 60 seconds each
One Arm KB Swings (Left then Right)
One Arm KB Cleans (Left then Right)
One Arm KB Snatch (Left the Right)
One Arm KB Push Press (Left then Right)
Single KB Racked Reverse Lunges (Left then Right)
Single Leg KB Deadlift (Left then Right)
KB Swing Burpees
Plank
Thrusters
How to Perform this 9-Minute Kettlebell Workout form Hades
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, watch the video below or 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.
Are you ready for this? Grab a Kettlebell that you think you can complete this workout with (I used a 14KG for the video and that was pretty light for me). You will need 2 kettlebells for the thrusters, so I would go with about half the weight that you used for the rest of the moves. Set your workout timer for intervals, 18 Rounds, 30 seconds work, 0 seconds rest. The key with this workout is quick transitions from one arm to another and exercise to exercise.
Begin your Workout
When the timer sounds to begin your workout, begin with the single arm kettlebell swings. Swing for 30 seconds with one arm and as soon as the timer sounds, switch hands and keep going.
One minute in and you are complete with the swings, next up is the single arm kettlebell cleans. Start as quickly as possible. 30 seconds on one side then switch hands and keep going.
Two minutes down and we are starting the single arm snatches. You will be feeling a bit winded now, get a good pace keep moving. 30 seconds on one side and a quick transition to the other.
Three minutes done, time for single arm push press. Keep your movements steady and smooth, your shoulders are probably starting to feel the burn. 30 seconds and switch arms. Keep the pace. Don’t stop.
Four minutes down breathing is getting a little harder as we begin the reverse lunges, shoulders are getting a break finally. 30 seconds and switch the kettlebell to the other side and lunge with the other leg.
Five minutes in, over halfway, and the final single sided exercise. Single leg deadlift, 30 seconds on one leg then switch and knock out another 30 seconds on the other leg.
We are almost there. Move right into the kettlebell swing burpees. Perform a burpee, and on the way up grab the kettlebell and perform a single swing. When you hear the buzzer at 30 seconds just keep going you are doing this for 60 seconds or 2 rounds.
Only 2 moves left, move from the swing burpees and assume the plank position. Get a good straight line from your shoulders to your heels. Keep that core good and tight and hold for 2 rounds, a total of 60 seconds. You might even be able to catch your breath a little bit here.
Final minute, give it all you have in your tank. Quickly grab your 2 kettlebells and begin your thrusters. Ignore that 30 second signal, you have 60 second to the finish on this move.
Check out the video below.
Demonstrations Video
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