Body Force Fitness

Our workout of the week is called Workin’ Down.  It’s 4 exercises, you will perform 10 reps of each exercise for 5 rounds. Form and weight are the key to this workout.  Give it a try this week.

The Workout

Workin’ Down

          Complete 5 Rounds

Kettlebell Overhead Split Squat x10 each

Kettlebell Clean to Press x10 each

Kettlebell Swings x 10

Plank to Tricep Press x10


How to Perform Workin’ Down


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.


Work’ Down Explained

You will need a pair of kettlebells for this workout.  You may want a couple of different weights for the different exercises. There is no time element to this workout. You will complete 5 rounds of the 4 exercises. All exercises are 10 reps or 10 reps per side. Use a weight that is heavy, but that you can maintain good form.

After you complete a warm-up, grab your equipment and start your workout. Rest as needed.


Kettlebell Overhead Split Squat

Begin by Cleaning a pair of kettlebells and pressing them overhead, lock out your arms and pack your shoulders, you will hold them in this position through the exercise. Drop one leg back, lower your body into a squat position so your knees form 90-degree angles. Driving through your front heel rise back up. Perform 10 reps on each side.

Kettlebell Clean to Press

Begin with a single kettlebell on the floor squat down to grab the handle keeping your chest proud and remaining as upright as possible. Drive through your heels, pulling the kettlebell up along your midline and rotating it around to a racked position. Continue the movement by pressing the kettlebell overhead. Reverse the movement to the racked position then back to the floor. Repeat for 10 reps on each side.

Kettlebell Swing

Begin with a single kettlebell on the floor about a foot in front of you. Hinge at the hips and reach out grab the handle. Hike the kettlebell back through your legs, then drive through your hips to drive the kettlebell forward and up to chest level. You are not lifting the weight with your shoulders. Allow the weight to swing back down between your legs hinging at the hips. Repeat for 10 reps. You may want to use a heavier weight for this.

Plank to Tricep Press

Set the kettlebells aside and assume a plank position on your forearms, elbows slightly behind your shoulders, palms flat on the floor. From this position, press up using your triceps to a high plank (push-up) position, then lower back down. Repeat for 10 reps.


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


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