Kettle Bell Complex #1

So I wanted to change it up today and just use kettle bells.

The kettle bell complex is for 3-4 rounds or time limit 15 mins.
We want to use kettle bells weights that you can do 15 repetitions for 3-4 rounds.

1. KB swings
2. KB squat and press
3. Alternating KB swings
4. KB turkish getup (6 reps) per arm
5. KB high pull (out to the front)

After completing this we finish with

using a resistance band tied to waist we perform the following exercises
1. jumping jacks with rope
2. sprint and touch (about 15-20 ft)
3. side to side jumping and rope slams
4. sprint and touch

Perform each for 20 seconds and right after perform this ab exercise
double crunches
Ab Rollout
KB crunches
KB russian twist

Repeat these last two parts for 4 – 5 rounds each.

And that’s the Kettle Bell Complex for today. GIve it a go!

WOD – Quickies

So we have a limited amount of time for a workout, and you want to really want to get a good full workout in, well look no where else and try this 12 – 15 min workout.

10 rounds of 10 reps for each exercise.

1. TRX Atomic Push-up: Double knee tuck, and then a push-up and repeat!
2. Kettle bell swings

Use an appropriate weight for the kettle bell swings, about 80 to 85% of your 1 RM.