15-5-3 Kettlebell Workout

WoW: 15-5-3 Kettlebell

Our workout of the week is a 15–5–3 kettlebell workout, a triplet of sorts. We have 3 kettlebell movements with descending reps on each exercise.  You will perform 5 rounds of the 3 exercises. The idea is to work heavy but maintain good form.  This is not a long workout so you can use it to supplement other workouts during he week.

The Workout

Complete 5 Rounds

15 Kettlebell Swings

5 Goblet Squats

3 Crush Push-ups

 

How to Perform this 15 – 5 – 3 Kettlebell Workout

If you are not familiar with any of the movements in this workout, watch the video below or ask a coach.

We always recommended you warm-up prior to strenuous exercise. Before you begin this workout, you should perform some dynamic stretching, and/or 5 to 10 minutes of light cardio.

Are you ready for this? Grab a heavy Kettlebell, this is a short workout and the reps are low. You will want a kettlebell that you can perform all movements with good form, but still be a challenge. Try to perform all exercises each round without putting the Kettlebell down or resting. Take a little bit of time to catch your breath between rounds.

 

Kettlebell Swings

Start with the kettlebell on the floor in front of your feet. Squat down, hinging at your hips. Grab the kettlebell and hike it behind you. Thrusting with your hips, explode forward swinging the kettlebell up in front of you to chest level. Hinging at the hips swing the kettlebell back down and between your legs. Repeat for 15 reps.

 

Goblet Squats

When you complete the swings, clean the kettlebell up to a goblet grip position. From here, bend at the hips and knees into a squat position. Thighs should be parallel to the floor. Return to the upright position. Repeat for 5 reps.

 

Crush Push-ups

Place the kettlebell back on the floor, use the handle to stabilize it. Place both hands on the kettlebell, and kick your feet back to assume the push-up position. Lower yourself to until your chest touches the kettlebell, return to the starting position. Complete 3 reps.

 

Take a few seconds to catch your breath then repeat all exercises for a total of 5 rounds.

Watch the demonstration video below to see these moves performed.

 

Remember the importance of proper form and full range of motion on each movement. Don’t be an ego lifter.

 

Demonstrations Video

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