Kettlebell Sunday

I sued Sunday for a ketlebell routine As I focus  3 gym trips per week on strength, I deviate from the program on weekend workouts to throw some variety in to the mix and continue overall body improvement.

The end result of today’s workout was that I did 5 circuits instead of the 4 i did last time I did this workout, I did it faster and I used heavier weights. Great results across the board.

Warm Up:

• 50 Jumping Jacks (http://youtu.be/dmYwZH_BNd0)
• 40 Body Weight Squats (http://youtu.be/QKKZ9AGYTi4)
• 30 Crunches (http://youtu.be/1V4RXxLHNCY)
• 20 Pushups (http://youtu.be/Eh00_rniF8E)
• 10 Burpees (http://youtu.be/O7_TBHno0Os)

Got this workout from http://kettlebellsworkouts.com/ I pulled all of the videos from his YouTube Channel here: http://www.youtube.com/user/GBpersonaltraining

He has several different types of workouts on his site along with downloadable programs. Please visit his site. This is listed as his “Best Kettlebell Workouts” so I thought that would be fine for me but he has other ones including strength, beginner, etc. I have adjusted the number of reps and set to fit me but are using his exercises.

• Kettlebell Swings (http://youtu.be/zjnRj5SRNF0) x 10 each side
• Kettlebell High Pulls (http://youtu.be/MyxVI-s-738) x 10 each side
• Kettlebell Clean and Press (http://youtu.be/8NaAHdUtUC0) x 10 each side
• Forward Lunges (http://youtu.be/2G-_9_e3TTo) x 10 each side
• Goblet Squat (http://youtu.be/VUa8T6yo_Yg) x 20

Notes / Results:

• Time: 45 minutes
• Weight: 199

**All weights in kg**

• Kettlebell Swings - Sets: 12, 16, 18, 24, 24
• Forward Lunges - Sets: 12, 16, 18, 7@24, 8@24
• High Pulls - Sets: 12, 16, 18, 8 Left & 6 Right @24, 18
• Goblet Squat - 16, 18, 16@24, 24, 12@24
• Clean and Press - Sets: 12, 16, 18, 18, 18