KETTLEBELL WORKOUTS Kettlebell Workouts Have Gained Tremendous Popularity Over The Last 20+ Years. And for great reason: They deliver results! Here are 12 kettlebell workouts you can use today: [1] The Double Kettlebell Clean and Press. Do as many sets of 5 reps as you can in 20 minutes. [2] A Double Kettlebell Complex Workout Clean ‘Em Up 2.0 (Make sure you’re using a 10 rep max for your double kettlebell press.) Double Kettlebell Clean x5 Double Kettlebell Press x5 Double Kettlebell Snatch x5 Double Kettlebell Front Squat x5 [+] Men: 16kg-24kg [+] Women: 8kg 16kg [+] Sets/Rounds: 2 to 4
KETTLEBELL WORKOUTS [+] Rest: Beginner As necessary; Advanced W:R=1:2* *Work: Rest = 1:2 means time yourself performing this double kettlebell complex. Then rest twice as long. Example: It takes you 1 minute to perform. Rest 2 minutes before doing another set. [3] A Double Kettlebell Complex Workout – Lucky 13
KETTLEBELL WORKOUTS Here’s double kettlebell complex details: (Use a 10 rep max for your double kettlebell press as the basis for the weights you select for this Doublecomplex.)Kettlebell Clean x5 Double Kettlebell Press x5 Double Kettlebell Front Squat x5 [+] Men: 16kg 24kg [+] Women: 8kg 16kg [+] Sets/Rounds: 3 to 5 [+] Rest: Beginner As necessary; Advanced W:R=1:2* *Work: Rest = 1:2 means time yourself performing this double kettlebell complex. Then rest twice as long. Example: It takes you 1 minute to perform. Rest 2 minutes before doing another set. [4] A Double Kettlebell Complex Workout You Don’t Know Squat, 2.0 (Make sure you’re using a 10 rep max for your double kettlebell snatch.) Double Kettlebell Front Squat x3 Double Kettlebell Swing x3 Double Kettlebell Front Squat x3
KETTLEBELL WORKOUTS Double Kettlebell Clean x3 [+] Men: 16kg 24kg [+] Women: 8kg-16kg [+] Sets/Rounds: 3 to 5 [+] Rest: Beginner As necessary; Advanced W:R=1:2* *Work: Rest = 1:2 means time yourself performing this double kettlebell complex. Then rest twice as long. Example: It takes you 1 minute to perform. Rest 2 minutes before doing another set. [5] Another Double Kettlebell Complex Workout The Universe: (Make sure you’re using a 10 rep max for your double kettlebell snatch.) Double Kettlebell Swing x5 Double Kettlebell Snatch x5 Double Kettlebell Swing x5 Double Kettlebell Clean x5 Double Kettlebell Swing x5 [+] Men: 16kg 24kg [+] Women: 8kg 16kg
before doing your next set.
another set. [6] Another Double Kettlebell Complex Workout The A&P: Here are today’s workout details: Double Kettlebell Press x30 seconds Double Kettlebell Front Squat x30 seconds Double Kettlebell Push Press x30 seconds Men: Use 16kg 24kg Women: Use 8kg 16kg 2 to 4 rounds Rest: Beginner As necessary; Advanced W:R=1:2 3 *Work: Rest = 1:2 3 means time how long it takes you to do this kettlebell complex.
means time yourself performing this double
*Work: Rest = 1:2 kettlebell Then rest twice as It takes 1 minute to Rest 2 minutes before doing Then rest 2X It takes you to Rest 2 to 3minutes
long. Example:
you
complex.
1 minute
KETTLEBELL WORKOUTS [+] Sets/Rounds: 2 to 4 [+] Rest: Beginner As necessary; Advanced W:R=1:2*
perform.
perform.
3X as long. Example:
KETTLEBELL WORKOUTS [7] Another Double Kettlebell Complex Workout Herky-Jerky: Here’s the workout breakdown: Double Kettlebell Jerk x6 Double Kettlebell Clean x6 Double Kettlebell Jerk x6 [+] Men: Use 16kg 24kg [+] Women: Use 8kg 16kg [+] Perform 2 4 sets [+] Rest: Beginners As Needed. Advanced Work: Rest = 1:2 3* *Work: Rest = 1:2 3 means time yourself performing this double kettlebell complex. Then rest 2 to 3 times as long. Example: It takes you 1 minute to perform. Rest 2 to 3minutes before doing another set. [8] Yet Another Kettlebell Complex Workout The Upper Back Attack Double Kettlebell High Pull x5 Double Kettlebell Snatch x5 Double Kettlebell Press x5 Men: Use 16kg 24kg
KETTLEBELL WORKOUTS Women: Use 8kg 16kg 2 to 4 rounds [9] Yet Another Double Kettlebell Complex Workout The Up & Over Double Kettlebell Swing x6
KETTLEBELL WORKOUTS Double Kettlebell High Pull x6 Double Kettlebell Snatch x6 Double Kettlebell Push Press x6 Men: Use 16kg 24kg Women: Use 8kg 16kg 2 to 4 rounds Rest: Beginner As necessary; Advanced W:R=1:2 3 *Work: Rest = 1:2 means time yourself performing this kettlebell complex. Then rest twice as long. Example: It takes you 1 minute to perform. Rest 2 minutes before doing another set. [10] Yet Another Double Kettlebell Complex Workout Sir Snatch A Lot Here are the workout details: (Make sure you’re using a 12 rep max for your double kettlebell press.) Double Kettlebell Snatch x6 Double Kettlebell Press x6 Double Kettlebell Front Squat x6 Week 1: Perform 3 sets. Work: Rest = 1:2*
means
[11] Yet Another Double Kettlebell Complex Workout Jerk Werk �� (Make sure you’re using a 10+ rep max for your double kettlebell jerk.) Double Kettlebell Clean x5 Double Kettlebell Jerk x5 Double Kettlebell Front Squat x5 Double Kettlebell Jerk x5 Week 1: Perform 3 sets. REST:
[12] Double Kettlebell Complex Workout The Shoulder Smoker �� Here are today’s workout details: (Make
needed; Advanced, Work:
you’re using a 12 rep max for your double kettlebell press.)
KETTLEBELL WORKOUTS
*Work: Rest = 1:3 time yourself performing this double kettlebell complex. Then rest 3X as long. Example: It takes you 1 minute to perform. Rest 3 minutes before doing another round. sure
*Work: Rest = 1:2 means time yourself performing this kettlebell complex. Then rest twice as long. Example: It takes you 1 minute to perform. Rest 2 minutes before doing another set. Beginners, as Rest = 1:2-3*
x6
*Work: Rest = 1:2 means time yourself performing this double kettlebell complex. Then rest twice as long. Example: It takes you 1 minute to perform. Rest 2 minutes before doing another set.
Press x5
x6 Double
Herehttps://youtu.be/pobsnkUG4hkarethedetails:
(Make sure you’re using a 10rep max for your double kettlebell press.)
Front
Double Kettlebell Kettlebell Double Kettlebell Snatch Week 1: Perform 3 sets. Work: Rest = 1:2*
*Work: Rest = 1:2 means time yourself performing this double kettlebell complex. Then rest twice as long. Example: It takes you 1 minute to perform. Rest 2 minutes before doing another set. [BONUS] Double Kettlebell Complex Workout The Olympic 3.0 ��
Double Kettlebell Squat Kettlebell Press Week 1: Perform 3 sets. Work: Rest = 1:2*
Clean x5 Double
x5
KETTLEBELL WORKOUTS Double Kettlebell Snatch x6
