 |
Marcus Martinez of MBody Strength demonstrates a kettlebell workout for strength and conditioning using a single kettlebell. This workout is part of the Full Body Blitz Kettlebell Workout Plan. | ||||||||||
|
| Workout Vid | |
Adobe Flash Player not installed or older than 9.0.115!  | |
| Workout Instructions |
| Complete exercises in set 'A' as a circuit, resting as little as possible between exercises. Complete sets 'B', 'C', and 'D' individually after complete all sets of set 'A'. | |||
| Exercise | Sets x Reps | Rest | |
 |
A1: TGU (Left) Learn Exercise |
3-4 x 3 | 0-10 seconds |
|
A2: Clean and Press (Left) Learn Exercise |
3-4 x 6-10 | 0-10 seconds |
 |
A3: Windmill (Left) Learn Exercise |
3-4 x 6-10 | 0-10 seconds |
 |
A4: Snatch (Left) Learn Exercise |
3-4 x 6-12 | 0-10 seconds |
 |
A5: Front Squat (Left) Learn Exercise |
3-4 x 6-12 | 0-10 seconds |
|
A6: TGU (Right) Learn Exercise |
3-4 x 3 | 0-10 seconds |
|
A7: Clean and Press (Right) Learn Exercise |
3-4 x 6-10 | 0-10 seconds |
|
A8: Windmill (Right) Learn Exercise |
3-4 x 6-10 | 0-10 seconds |
|
A9: Snatch (Right) Learn Exercise |
3-4 x 6-12 | 0-10 seconds |
|
A10: Front Squat (Right) Learn Exercise |
3-4 x 6-12 | 0-10 seconds |
 |
A11: Swing (2-Hand) Learn Exercise |
3-4 x 10-15 | 1-2 minutes |
 |
B: Wall Sit Learn Exercise |
2 x Max | 45-60 seconds |
 |
C: Plank Learn Exercise |
2 x Max | 45-60 seconds |
 |
D: Mountain Climbers Learn Exercise |
1 x 10 minutes | NA |
Set as favorite
Share This
Email This
Hits: 24208
Comments (10)
Subscribe to this comment's feed
written by yadmit, November 09, 2010
So, am I reading this correctly that you would do ten minutes of mountain climbers straight? Holy crap!
-
- +1
-
-
written by zodeacgrrl, March 12, 2011
Been doing this workout 2 x week along with 2 days of ropes and 1 day of a body weight w/KB endurance builder. Honestly, I do see a difference in my conditioning. But, I must be honest I can only make it through 5 sets of 60 secs each of the mountain climbers. I must take a break.
So, I am with "yadmit"... ten minutes straight of mountain climbers - Holy Crap!!
So, I am with "yadmit"... ten minutes straight of mountain climbers - Holy Crap!!
-
- +0
-
-
written by mark, March 12, 2011
Honestly, I think that set might be a typo 
Even so, consider this the bodyweight edition of a kettlebell sport weightlifting set... improve your form and efficiency and try to make it without stopping... good luck!
Let me know when you do it and I'll put you in the Training Hall of Fame (I haven't made that yet, but it seems like a good idea
Even so, consider this the bodyweight edition of a kettlebell sport weightlifting set... improve your form and efficiency and try to make it without stopping... good luck!
Let me know when you do it and I'll put you in the Training Hall of Fame (I haven't made that yet, but it seems like a good idea
-
- +0
-
-
written by xoek, April 03, 2011
i do them in sets. go until failure, rest, then go again until failure. i let my body tell me when i'm done, so far it's been far far less than the recommended 10 min. but it's a start.
-
- +0
-
-
written by davy, May 27, 2011
I apologize if this question is stupid but I'm a little confused on how to do the workout. Do I do all the "A" exercise once straight through and then repeat that 3 times. Or do I do each A exercise once for 3 sets and move on to the next A. For instance, would I do A1 TGU (Left) for 3 reps, rest for ten seconds, and then do A1 again, and only after completing 3 sets move onto A2? Or do I do A1-11 consecutively once, and then lather, rinse, repeat. Thanks!
-
- +0
-
-
written by davy, May 31, 2011
Excellent, thanks yadmit. Perfect timing too, as I'm starting the "Full Body Blitz" today.
-
- +0
-
-
written by blah_dirtboader, June 14, 2011
Just finished this as part of the 4 week plan. I though it would be easy, but man did it kick my ass. I had to do the lowest reps and sets for all and drop the weight for windmills and TGU's. It was not just had at the end but all the way through. It left me shaking and stumbling but its exactly what I'm after, I really had to push hard.
Next week I'm gonna push for 2 more reps each set, and again the week after than, then add another set. I'm sure its gonna be hard but well worth it.
Next week I'm gonna push for 2 more reps each set, and again the week after than, then add another set. I'm sure its gonna be hard but well worth it.
-
- +0
-
-
written by Backstep, August 17, 2011
My first day. This is really awesome. I can't even doing jump ropes or jumping jacks for 5 minutes. Excellent stuff. love my KB.
-
- +0
-
-
written by Backstep, August 24, 2011
Well I'm in my second week now. It's just incredible. I'm a lot stronger. I managed to complete the a circuit from workout 2 (5x 6 reps)with a 20 kg KB (40 lbs). The TGU's are very difficult. These need some more practice. Wow, in six months I'm a beast....
-
- +1
-
-
Write comment
You must be logged in to post a comment. Please register if you do not have an account yet.
( 4 Votes )
| < Prev | Next > |
|---|
