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Daily Workout Routine: Strength and Condtitioning Routine

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Written by Ernesto Roldan (http://ElementsKettlebells.com)

The Workout


Circuit 1: 30 seconds on/30 off for 16 minutes

A1 - Pushups

A2 - Alternating Kettlebell Rows 15 sec R/15 sec L 

A3 - Swing/Flip/Clean/Squat

A4 - Bear Crawls

Ladder 1: Swings or Snatch - 20 seconds on/20 off, 30 on/30 off, 40 on/40 off, 40 on/40 off, 30 on/30 off, 20 on/20 off

Circuit 2: 30 seconds on/30 off for 16 minutes

B1 - Alternating Clean & Press

B2 - Single Leg Dead Lift

B3 - Alternating Lunge with Kettlebell Pressed over Head

B4 - Halo

Ladder 2: Sprawl 20 seconds on/20 off, 30 on/30 off, 40 on/40 off, 40 on/40 off, 30 on/30 off, 20 on/20 off
 

Ernesto Roldan is a certified fitness trainer and has completed the RKC certification course.

Find out more at http://ElementsKettlebells.com

Comments (4)Add Comment
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Proulx
...
written by Proulx, April 09, 2011
Found this site by mistake...The workouts are incredible. Can't wait to try them.

Thanx a lot 3M !!!!
nzrules
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written by nzrules, September 21, 2011
Not great Video quality - but Dude the workout is fantastic! I love it!
seth
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written by seth, April 05, 2012
Great workout matesmilies/grin.gif
Richiegm
...
written by Richiegm, June 15, 2012
Nice workout, just double the kettlebells up to make it harder

nice 1smilies/grin.gif

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