Our workout of the week is a Kettlebell Smoker. This is a single kettlebell workout, where you will complete a 1-5 ladder for 2-3 rounds.
Single Arm Kettlebell Swing
How to Perform the Kettlebell Smoker
If you are not familiar with any of the movements in this workout, ask a coach.
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.
You will need one kettlebell for this workout. Select weights that are challenging.
After you complete a warm-up, grab your equipment and start your workout. Rest as needed.
Variation 1: Complete 2-3 rounds of this ladder workout resting as little as possible but as long as you need to. Complete 1 rep of each move on one side, then the other. Next complete 2 reps of each exercise. Add one rep each time through the circuit until you complete 5 reps each.
Variation 2: Complete 2-3 rounds of the ladder. One rep is one time through all exercises on one side then the other. 2 reps is two times through. 3 reps is 3 times through. Rest only as long as you need to during a rep, but catch your breath between reps.
The video below shows 5 reps of variation 2.
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Watch the Demonstration Video
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