Upper Body Emphasis Kettlebell Workout #1

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Mark de Grasse of My Mad Methods performs a series of kettlebell and bodyweight exercises with an upper body emphasis. This workout is 1 of 16 workouts included in the 12-week Machine Workout Plan.

Upper Body Emphasis Kettlebell Workout #1 Vid:

Upper Body Emphasis Kettlebell Workout #1 Instructions:

Perform A, B, & C as mini-circuits with no rest between exercises and 60-90 sec rest between sets. Perform the "Happy Ending" (HE) with no rest between sides and 30 sec rest between sets.

A1: Kettlebell Press - 2 x 5-8ES
A2: 2-Hand Kettlebell Press - 2 x 15-20
A3: Push Up - 2 x 10-15
B1: Goblet Squat - 2 x 5-8
B2: Jump Squat - 2 x 10
C1: KB Row - 2 x 5-10ES
C2: Ballistic Row - 2 x 20
HE: High Pull - 4 x 30sec ES

Contributor Information:

Mark de Grasse is the owner of MyMadMethods.com, My Mad Methods Magazine, and My Mad Methods Productions. In addition to being a certified trainer specializing in kettlebells and bodyweight training, Mark is also the chief editor and designer of both the website, magazine, and My Mad Methods Productions DVDs. Find out more.

Comments (3)

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written by mtmcgill, September 26, 2011

Hi, I was wondering if there are any Joint Mobility exercise and stretching examples anywhere? Any help would be much appreciated.

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written by BHowell349, September 27, 2011

When you say perform A, B, & C as mini-circuits with no rest between exercises and 60-90 sec rest between sets, are you meaning to go from A,b,c, finishing with the (HE) and restart going from A,B,C, and (HE)? Or, do I do Set A twice, then set B twice, and then set C twice? Sorry for the ignorance!

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written by mark, September 27, 2011

@BHowell349 - No problem! Actually, I've been meaning to create a page explaining how My Mad Methods workouts are written (bc we write them the same every time).

You were correct with your second guess. Complete all sets of each letter, prior to moving onto the next (so do A1, A2, A3 with no rest in between, then rest 60-90 secs before doing it again or moving to the next letter). Hope this helps! Good luck!

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