Kettlebell Saturday

Hit this kettlebell routine hard. Only did four sets instead of five because I needed to wrap up my time at the gym and spend time with my family. I improved by starting at 12kgs instead of 10kg which gave me more sts at 16kg. Progressive overload will get me to 18 kg.

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)

• Kettlebell Windmills (http://youtu.be/yKik0YFE370) x 10 each side
• High Pulls (http://youtu.be/MyxVI-s-738) x 10 each arm
• Single Leg Deadlifts (http://youtu.be/bKJtlk71fqc) x 10 each side
• Side Lunge (http://youtu.be/VZulkvR1EeY) x 10 each side
• Squat and Press (http://youtu.be/rk_X87zxkMo) x 10 each side
• 10 Burpees

Notes / Results:

• Time: 50 minutes
• Weight: 193

All weight in kg

• Windmills - Sets: 12kg, 16kg, 16kg, 18 kg
• High Pulls - Sets: 12kg, 16kg, 16kg, 18kg
• Single Leg Deadlift - Sets: 16kg, 18kg, 18kg, 18kg
• Side Lunge - Sets: 12kg, 16kg, 16kg, 18kg
• Squat & Press - Sets: 12kg, 16kg, 16kg, 18kg

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.