Kettlebell Blasts - F2lOnline

Kettlebell Blasts

Kettlebell Workout πŸ’ͺ🏼

20 Kettlebell overhead Swings
10 Kettlebell Goblet Squats
5 Clean & Press per arm

100 Mountain climbers
10 Press ups

20 Kettlebell overhead Swings
10 Kettlebell Goblet Squats
5 Clean & Press per arm

80 Mountain climbers
8 Press ups

20 Kettlebell overhead Swings
10 Kettlebell Goblet Squats
5 Clean & Press per arm

60 Mountain climbers
6 Press ups

20 Kettlebell overhead Swings
10 Kettlebell Goblet Squats
5 Clean & Press per arm

40 Mountain climbers
4 Press ups

20 Kettlebell overhead Swings
10 Kettlebell Goblet Squats
5 Clean & Press per arm

20 Mountain climbers
2 Press ups

Kettlebell programme

A full kettlebell complex workout with a cut off at 15 mins, good luck and don’t get sloppy with technique when you get tired πŸ’ͺ🏼 The same as your Bodyweight workout this week, it’s a 10-1 theme and has 6 exercises πŸ™Œ.

10 Overhead swings
10 Upright rows
10 Push press PER arm
10 chest to floor burpees
10 floor press
10 KB Press ups (Tricep press ups)
10-1 reps

Kettlebells πŸ‹οΈβ€β™€οΈ

5 min timer, 3 workouts, 15 mins of haaaard work πŸ₯΅ How many rounds can you do within 5 mins? Let’s go πŸ‘‡

This one we are adding and exercise to every workout too! πŸ€ͺ

Workout 1 ( Time your 5 mins )

30 KB Swings
20 KB Floor drags
10 C2F Burpees

Workout 2 ( Time your 5 mins )

30 KB Upright rows
20 Starjumps
10 Double crunches
5 KB Thrusters

Workout 3 ( Time your 5 mins )

30 Press ups
20 KB Overhead swings
10 KB Deadlifts
5 Press ups
3 Burpee tuck jumps

Kettlebell workout πŸ‹οΈβ€β™€οΈ

The 😈’s workout!

Round 1 :

6 clean & press left arm
6 clean & press right arm
6 chest to floor burpees
3 rounds

Round 2 :

6 goblet squats
6 overhead swings
6 Press ups chest to floor hand release
3 rounds

Round 3
6 KB Thursters
6 Sec squat hold ( count in your head )
6 Full sit ups
3 rounds

Round 4
6 press ups
6 burpees
6 tuck jumps
6 rounds

20 minute cut off point βœ…

Time yourself for 2 mins whatever is remaining of the 2 mins, this is your rest. If you feel you need 4 mins, that is the regression so that’s fine πŸ’ͺ🏼

Stopwatch ready ⏱

20 swings
20 burpees
20 tuck jumps

Whatever is remaining of the 2 (or 4 if you’re regressing it) mins is your rest

Repeat 8x!

Kettlebell complex workout

Single arm Swings 30s
Other arm swings 30s
Goblet squat 30s
KB Drags 30s
100 mountain climbers

Repeat x5 with as LITTLE rest as possible. If you can do this unbroken ( without stopping ) that would be awesome! 😎

Kettlebell workout
Swing squats 50 Reps
Mountain climbers 50 Reps
Chest to floor burpees 5
Upright rows 40 reps
Mountain climbers 40 reps
Chest to floor burpees 4
Standard Swings 30 reps
30 & 3 Mountain’s & Burpees
Goblet squats 20 reps
20 & 2 Mountain’s & Burpees
Swing squats 10 reps
10 & 1 Mountain’s & Burpees

Kettlebell workout :

Ideally use two, if you have just the one that’s fine also! 😎

10 KB Swings / 10 mountain climbers / 10 Full press ups / 10 Squats

20 of all, 30, 40 and eventually, 50! πŸ₯΅

25 minute time cap. Or Finish, whichever comes first.

Kettlebell workout πŸ‘‡

30 minute time cap or finish, whichever comes first πŸ₯³

1:) Clean & Press from the floor x12
x6 Burpees C2F
X3 rounds

2:) 100 mountain climbers

3:) KB Swings x20
Press ups hand release x10
X3 rounds

4:) 80 Mountain climbers

5:) KB Swing squats x12
Wide legged squat thrusts x6
X3 rounds

6:) 60 Mountain climbers

7:) Single arm KB Rows x12 alternate
Full sit ups x12
X2 rounds

8:) 40 Mountain climbers

9:) 60 second plank

10:) 20 mountain climbers

Kettlebell workout

20 Swings
20 Press ups
20 Thrusters
100 mountain climbers

20 of them all
80 mountain climbers

10 of them all
60 mountain climbers

10 of them all
40 mountain climbers

10 of them all
20 mountain climbers

Kettlebell workout

Shoulder, core & tricep focal points

Everything is a Tri-Set ( 3 Exercises without ANY rest ) only rest once you’ve completed all 3 exercises. 60 seconds should do it.

1:) Kettlebell thrusters x10
Kettlebell floor press x10 Per arm
bodyweight press ups x10
Repeat 4x.

2:) Kettlebell skull crushers x10
Bodyweight tricep dips x10
Bodyweight plank 30 seconds
Repeat 3x

3:) Kettlebell swings x20
Kettlebell clean & press x6 Per arm
Full range sit ups x20
Repeat x2

4:) 1 minute plank & 1 minute of Kettlebell thrusters from round 1

Double Kettlebell Workout for Time :

20 reps of each

Gorilla Rows

Clean and Press

Goblet Squats

C2F Burpees

Press Ups

5 time round

Time yourselves and let us know how you get on!!

Kettlebell Workout :

Warm Up –

50 Star Jumps – 30 Press Ups – 10 Around the Worlds with the KB

Then again but half of the reps above no rest so it would be 25 / 15 / 5

Workout:

6 Swings

6 C2F Burpees with a Starjump

6 Seconds Front Raise Squat Hold

6 Rounds!

1 minute Plank to Finish

Kettlebell;

50 Kettlebell Swings

50 Star Jumps

30 Upright Rows

30 Press Ups

10 Clean and Press (5 per side)

10 Burpees

5 Rounds – Timed!

Kettlebell ;

20 Gorilla rows. (Or 10 per arm)

10 Upright rows

20 swings

10 Bicep curls

20 Lat drags

10 Turkish get ups

1 min plank

As many rounds as possible with as much rest as needed within 30 minutes!

Kettlebell workout

Now this weeks session here is a SWEATY one. Varied heart rates when working to when resting will put the body into confusion and provide a fantastic calorie burner for you all. Don’t compromise technique for fatigue. When tired, Focus more. That’s how injuries occur.

Round 1:) Around the world x10 Reps

KB Swings x20 Reps

Upright rows x30 Reps

60 sec rest / 30 Sec rest if you’re fit enough. Repeat this 3x

Round 2:)

Clean & Press per arm x10

Bent over rows x20

Jumping dead lifts (without jump if injured) x30.

40 sec rest / 20 sec rest if you’re fit enough. Repeat this 3x

Round 3:)

Press up swap overs x10

KB Swings x20

Thrusters x30

20 sec rest / 10 sec rest if you’re fit enough. Repeat this only 2x.

 

This weeks Kettlebell workout!

20 of everything, aim to not put the kettlebell down at any point…

20 Swings

20 Upright rows

20 Bent over rows

20 Deadlifts

20 (10 Per side) Clean & Press

40 Shuttle runs.

Same again but with 30 Shuttle runs, 20, then finally 10. Time yourselves and let us know how you get on!

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