Day 5 in Kick-ass Kettlebell Series and it’s a solid strength workout using trisets to target the largest muscle groups in the body. Perfect for dumbbells also! Mainly compound movements with abs specific too!
For this full body workout you will need a kettlebell, a dumbbell but if you have access to various weights, definitely keep them handy! This workout is strength focused movements so you can absolutely use dumbbells! Try to match each rep count and control the weight throughout! Aim for full range of motion and as always, slow the eccentric down!
You will also need a mat for the abs and pullover portion!
At the end is a finisher of 4 minutes swing so kettlebell or dumbbell can be used!
Some exercises you may wish to go heavier such as squats or lunges!
The kettlebells I am using are 20kg and 10kg each.
The timer will be on for 1 minute per triset and we perform each triset 2 times! Within each triset, the beeper will go every 20 seconds to transition into a complimentary exercise such as half reps or with the shoulder press, push press!
SQUATS
1 1/2 REPS
1/2 REPS
FULL RANGE
SQUATS
1 1/2 REPS
1/2 REPS
FULL RANGE
UNEVEN LUNGES
FULL RANGE
PULSES
FULL RANGE
UNEVEN LUNGES
FULL RANGE
PULSES
FULL RANGE
SUMO SQUATS
1/2 REPS
PULSES
FULL
SUMO SQUATS
1/2 REPS
PULSES
FULL
UNEVEN SQUAT
1 1/2 REPS
1/2 REPS
FULL RANGE
UNEVEN SQUAT
1 1/2 REPS
1/2 REPS
FULL RANGE
ROW
ROW
LANDMINE ROW
ROW
ROW
LANDMINE ROW
PRESS
PUSH PRESS
PRESS
PRESS
PUSH PRESS
PRESS
STANDING CHEST PRESS
UNEVEN PUSH UPS
SWITCH
STANDING CHEST PRESS
UNEVEN PUSH UPS
SWITCH
1/2 PULLOVER
RUSSIAN TWIST
1/2 PULLOVER
1/2 PULLOVER
RUSSIAN TWIST
1/2 PULLOVER
TUCK TO HOLLOW
TOE REACH
TUCK TO HOLLOW
TUCK TO HOLLOW
TOE REACH
TUCK TO HOLLOW
Finisher:
4 minutes swings: any variation of swing you prefer for 4 minutes!!
During the pullover, position the kettlebell that you can gain as large a range of movement as possible so base of kettlebell high in grip.
A solid, strength session finishing with a cardio burst!
Perfect way to finish off the 5 day kettlebell series; the 4 minute swing!
You will smash this session and feel strong for it!
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Caroline Girvan
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Northern Ireland
BT38 8WB
Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases
