This week we are bringing you the Kettlebell Stairway to Heaven. This workout has 5 kettlebell moves and we throw in some burpees just in case you aren’t getting enough cardio effect. It’s a great balanced full body workout. Give it a try this week.
The Workout
Complete 4 Rounds of each exercise
Start with 5 reps each and add 5 reps every round
Snatches per Side
Push Press per side
Goblet Squats
One Arm Row per Side
Swings
Burpees
How to Perform Kettlebell Stairway to Heaven
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 or watch the video below.
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. You will perform 4 rounds of increasing the repetitions from 5 reps in the first round to 10, 15 and finally 20 reps as you work through the rounds.
The Workout
You will pick a Kettlebell to use for all exercises in the workout except the burpees. The idea is to work with a weight that is a challenge, but you should always maintain good form. Work at a consistent pace taking breaks as you need.
The Exercises
Snatches: Strat with the kettlebell on the floor in front of you. Squat down take the handle in one hand, drive through your legs at the same time, pull the kettlebell up in front of your body then drive it overhead. Complete all reps on one side then the other.
Push Press: Start this move with the kettlebell in the front rack on one side. Slightly dip the knees then drive back up at the same time pressing the kettlebell overhead. Returning to the front rack. Complete all reps on one side then the other.
Goblet Squats: Holding the kettlebell with both hands in front of your chest. Front this position perform a squat, lowering yourself so that your hip s crease is slightly below your knees, then drive back to the upright position. Keep your weight in your heels and perform the required reps.
One Arm Rows: Take a staggered stance, and hold the kettlebell in the hand on the same side as the back foot. Hinge forward at the hips with the kettlebell extended toward the floor. You can if you want place the other hand on your forward knee for support. Pull the kettlebell up toward your body, keeping the elbow pointed up. Return to the starting position. Perform all reps on one side then the other.
Swings: Start with the kettlebell on the floor holding the handle with both hands. Hinge at the hips and keep a good neutral spine. Hike the kettlebell back slightly then drive your hips forward and the kettlebell up and in front of you at arm’s length. Repeat to complete all reps for the round.
Burpees: From the standing position, squat down and place your hands on the floor, then kick your feet back behind you ending in a high plank position. Bring your knees back in toward your chest, then drive upward, jumping up with your arms overhead. Land and repeat for the required reps for the round you are on.
Watch the demonstration video below.
Demonstration Video
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