Lower 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 a lower body emphasis. This workout is 1 of 16 workouts included in the 12-week Machine Workout Plan.

Lower Body Emphasis Kettlebell Workout #1 Vid:

Lower 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 Front Squat - 2 x 5-8ES
A2: Jump Squat - 2 x 10
A3: Wall Sit - 2 x 60 sec
B1: Clean from Ground - 2 x 8-10ES
B2: Kettlebell Clean - 2 x 10ES
C1: Kettlebell Single Leg Deadlift - 2 x ES
C2: Sumo Deadlift - 2 x 10
HE: 2-Hand Kettlebell Swing - 4 x 60sec

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 (7)

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written by nomad78, May 03, 2011

Coud you rotate through this and the upper body workout? Do the upper body M-W-F and the lower T-Th-Sa with Sunday as a rest day or is that too much?

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written by mark, May 03, 2011

@nomad78 - There is a specific workout schedule associated with these workouts. You can see the whole plan and the rest of the workouts in the October 2010 issue of the magazine. Check it out here: http://mymadmethods.com/magazine/previous-issues

I'll be posting a few more of the associated videos this week. Good luck!

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written by Ringoac, May 10, 2011

I dig it. I did alot of these with double KBs really turned it into a blaster of a workout. Keep up with the cool stuff.

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written by gmcghee71, May 14, 2011

Mark,

Love your site, with creativity and variety you provide.

Do you have any idea when back issues of the Oct 2010 mag will be available?

Blessings!

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written by gmcghee71, May 14, 2011

If it's going to be a while on the mag, is there any other way I can get my hands on the Machine Workout Plan?

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written by GrokMatt, May 23, 2011

Damn good for a quickie workout in the morning and evening. Great JOB Mark D and James D.

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written by jerryg, October 26, 2011

Totally cool! Looking for the next workouts, due October 17 ?

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