Kettlebell workouts for beginners

SUBMITTED BY: Ant

DATE: Jan. 31, 2016, 3:35 a.m.

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  1. SCHEME (30 DAYS):
  3. MON – LOWER BODY
  5. Repeat 1 or 2x
  7. EXERCISE REPS
  11. LUNGE 20 REPS
  15. GOBLET SQUAT 15 REPS R/L
  19. SHORT BRIDGE 20 REPS
  23. KB SWING 15 REPS
  25. SPLIT JUMP 20 REPS
  27. KB SWING 15 REPS
  29. STATIC LUNGE 20 REPS R/L
  31. SHORT BRIDGE 20 REPS
  33. KB SWING 15 REPS
  35. SUIT-CASE DEADLIFT 10 REPS R/L
  37. JUMP SQUATS 15 REPS
  43. TUE - RECOVERY
  45. 25 MIN RUN
  47. FINISH WITH THIS CORE CIRCUIT
  49. REPEAT TWICE
  51. EXERCISE REPS
  53. SIT-UPS 1 MIN
  55. MASON TWIST 1 MIN
  57. IN AND OUTS 1 MIN
  59. FLOOR WIPERS 1 MIN
  61. PLANK HOLD 1 MIN
  65. WEN - UPPER BODY
  67. REPEAT 3X
  69. EXERCISE REPS
  71. PIKE PUSH UP 12 REPS
  73. KB PRESS 15 REPS R/L
  75. KB HIGH PULL 12 REPS R/L
  77. KB SNATCH 12 REPS R/L
  79. PUSH UP 25 REPS R/L
  81. KB FLOOR PRESS 15 REPS R/L
  83. KB ROW 15 REPS R/L
  85. CLEAN AND PRESS 12 REPS
  87. DIPS 20 REPS R/L
  89. LYING TRICEP EXTENSION 12 REPS R/L
  91. WRIST CURLS 25 REPS R/L
  95. THU - REST
  99. FRI - FULL BODY
  101. EXERCISE REPS/ROUND
  103. SNATCH 1/2/3/4/5
  105. CLEAN 1/2/3/4/5
  107. FRONT SQUAT 1/2/3/4/5
  109. CLEAN AND PRESS 1/2/3/4/5
  111. SWING(1 HANDED) 1/2/3/4/5
  113. (DO BOTH SIDES EACH ROUND)
  117. SAT- REST
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