In this workout KB Coaches Funk and Angela take you through a 30 minute kettlebell khaos total body MMA workout to help you build power, strength and cardio.
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Kettlebell Khaos Power Circuit (Power-Strength-Cardio Workout)
Set 1 – KB Power 10 Minute EMOM
Performed as every minute on the minute.
At the top of the minute, Dead Snatch or Dead Clean for 2 reps and rest for the remainder of the minute. At the top of the next minute perform 4 reps of Vertical Jumps and rest for the remainder of the minute. Then repeat then sequence for 10 minutes.
1. Dead Snatch or Dead Clean x 2 reps
2. Vertical jumps x 4 reps
Set 2 – Strength Sets
Perform each set for the prescribed reps
1. Heavy KB Goblet Squat – 3 sets of 5 reps (4 second tempo eccentric with 1 second or speed up)
Rest for 90 seconds
2. Single Leg Deadlifts each side – 3 sets of 5 reps each side
Set 3 - Cardio Conditioning Swing Burpee Ladder
Perform this Swing / burpee Ladder for the prescribed reps as a ladder circuit starting at 5 each down to one each
5 SA swings a side
5 burpees
4 SA swings a side
4 Burpees.
Continue down to 1 of each.
Warm Up Routine
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Post Workout Stretch Routine
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WARNING: THE INFORMATION OFFERED IN THIS VIDEO IS OFFERED AS OPINION ONLY. ALWAYS CONSULT YOUR PHYSICIAN BEFORE TRYING ANY NEW DIET OR EXERCISE PROGRAM. THIS WORKOUT ROUTINE MAY NOT BE SUITABLE FOR YOU. ALWAYS WARM UP PRIOR AND STRETCH AFTER YOUR WORKOUT SESSIONS
