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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. | ||||||||||
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| Workout Vid | |
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| Workout Instructions |
| Complete exercises in set 'A', 'B', and 'C' as circuits, resting as little as possible between exercises. Complete sets 'D', 'E', and 'F' individually. | |||
| Exercise | Sets x Reps | Rest | |
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A1: Push Ups Learn Exercise |
3 x 30 seconds | NA |
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A2: Clean Learn Exercise |
3 x 30 seconds each arm | 45-60 seconds |
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B1: Front Squat Learn Exercise |
3 x 30 seconds | NA |
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B2: Swing (2-Hand) Learn Exercise |
3 x 30 seconds | 45-60 seconds |
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C1: Figure 8 to Hold Learn Exercise |
3 x 30 seconds | NA |
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C2: Press Learn Exercise |
3 x 30 seconds each arm | 45-60 seconds |
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D: Wall Sit Learn Exercise |
2 x Max | 45-60 seconds |
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E: Plank Learn Exercise |
2 x Max | 45-60 seconds |
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F: Jumping Jacks Learn Exercise |
1 x 10 minutes | NA |
Comments (8)
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written by xoek, March 29, 2011
so in the front squat am i just switching off the side i hold the kettlebell on, you know to keep it kind of even?
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written by mark, March 29, 2011
@xoek - I would do 30 seconds on each side before doing the second part the set. Good luck!
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written by xoek, April 03, 2011
so this workout wasn't as hard as #2, i did workout a pretty good sweat. it was the 20 half get ups on each side that got me in the second one. still challenging but not killer. still had some problems on this one though. during the 10 min. of jumping jacks. i know for a fact that i can't do jumping jacks continuously for 10 min. so what i do is sets. i go until failure, rest then do another set until failure. got no where near 10 min. before my calves told me no more, in form of wicked cramps. so i called it a day, drank plenty of water and rested. my legs were fine after about 10 min.
progress, man, progress, it's slow, but it comes.
progress, man, progress, it's slow, but it comes.
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written by xoek, April 06, 2011
i find that having timed sets like this makes the workout easier than a prescribed number of reps to work towards. i don't have a timer so i count off the time in my head (1-one thousand, 2-one thousand, 3-one thousand...) makes the workout seem to fly by. those jumping jacks are still killers though. got in 8 sets of jumping jacks today.
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in exercise F, do the jumping jacks have to be performed for 10 minutes straight?
PS would that be the same for performing the mountain climbers in workout #1 of this full body blitz program?