This week we our workout is Kettlebell 300. In this workout you will complete 4 rounds of the circuit. When you are finished you will have completed 300 total repetitions. This is a good full body workout. Give it a try this week.
The Workout
Complete 4 Rounds of each exercise for a total of 300 Reps
Single Arm KB Press Right x5
Single Arm KB Press Left x5
KB Single Arm Swing Right x10
KB Single Arm Swing Left x10
Push-ups w/ Hands on KB x10
KB Goblet Lunges Right x10
KB Goblet Lunges Left x10
2-Point KB Row Right x5
2-Point KB Row Left x5
KB Goblet Squat x5
How to Perform Kettlebell 300 Workout
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.
There is no time element for this workout.
The Workout
You will pick a couple kettlebells to use in the workout. The idea is to work with a weight that is a challenge, but you should always maintain good form. Some exercises are only 5 reps, so you may want a heavier kettlebell for those. Work at a consistent pace taking breaks as you need. This can be performed as either a strength or and endurance workout.
The Exercises
Single Arm KB Press: Starting from the front racked position with your kettlebell. Press the kettlebell straight up toward the ceiling and return to the front rack. Perform 5 reps with each arm.
KB Single Arm Swings: Start with the kettlebell on the floor. Hinge forward taking the kettlebell by the horn with one hand. Perform 10 swings on each side.
Push-ups w/Hands on KB: Place a kettlebell on the floor. Assume the push-up position with your hands on the kettlebell. Perform 10 push-ups.
KB Goblet Lunges: Holding the kettlebell in the goblet hold. Perform 10 forward lunges on each side.
2-point KB Row: Starting with the kettlebell on the floor. Hinge forward left foot forward and take the kettlebell by the horn, in your right hand, and put your left hand on your left knee. Pull the kettlebell up toward your side, keeping the elbow pointed to the ceiling. Perform 5 reps then switch sides and repeat.
KB Goblet Squat: Holding the kettlebell in the goblet hold with your feet about shoulder width apart. Lower yourself into a nice deep squat, hip crease below your knees. Raise back to the starting position. Repeat for 5 reps.
Watch the demonstration video below.
Demonstration Video
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