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.

The Workout

Kettlebell Smoker           

          2-3 Rounds

Single Arm Kettlebell Swing

Kettlebell Clean

Overhead Press

Racked Squat

           

How to Perform the Kettlebell Smoker

Prepare

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.

 

The Workout

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.

We have an extensive library of workouts just like this on our YouTube channel to provide challenging workouts for you.  Be sure to check them out and subscribe to our channel to stay up to get our latest videos.

 

Watch the Demonstration Video

 

Make sure to check out our workout videos and blogs on our blog page: http://www.bodyforcefitness247.com/blog/

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