Body Force Fitness

Our workout of the week is called Kettlebell Climb.  It’s a ladder style workout of 3 exercises performed for 1 to 6 reps, repeated as many times as you can in 30 Minutes.  Give it a try this week.

 

The Workout

Kettlebell Climb

            Complete AYOP for 30 Minutes

            Ladder from 1 to 6 Reps and Repeat       

Double Kettlebell Clean and Press

Double Kettlebell Racked Squat

Burpees

How to Perform Kettlebell Climb

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.

 

Kettlebell Climb Explained

You will need a pair of kettlebells for this workout, possibly a couple of different weights as the reps go up. There is a 30-minute timer for this workout. You will complete the ladder of the 3 exercises, starting with 1 rep going to 6 reps. Then you go back and start the ladder at 1 again. Continue to climb the ladder for the 30 minutes. 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, this workout is at your own pace, not a true AMRAP. You want to try to keep moving for the entire 30-minutes, but take breaks as you need. Challenge yourself.

 

Double Kettlebell Clean to Press

Begin with the kettlebells on the floor squat down to grab the handles keeping your chest proud and remaining as upright as possible. Drive through your heels, pulling the kettlebells up along your midline and rotating them 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. Complete reps for the round of the ladder you are on.

Double Kettlebell Racked Squat

Begin with the kettlebells on the floor squat down to grab the handles keeping your chest proud and remaining as upright as possible. Drive through your heels, pulling the kettlebells up along your midline and rotating them around to a racked position. With the kettlebells racked lower yourself into a squat, initiating the movement with the hip hinge until your thighs are about parallel to the floor. Return to the upright position. Repeat for reps determined by the round you are on.

Burpees

From the standing position, squat down and place your hands on the floor. Kick your feet back so you are in the push-up position. (Optional: perform a push-up) Jump your feet forward returning to the squat position. Jump up reaching your hands overhead. Complete as many reps as the round of the ladder you are on.

 

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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