Our workout of the week is a 21-15-9 Kettlebell Triplet. This one is designed to work mainly shoulders, legs and core. It is called a triplet because there are three movements in each round. The idea here is to work your way through the three rounds of 3 movements with little or no rest with the rep count going down on each round.
As usual, this workout can work as either a strength or an endurance workout. I would encourage you to try it both ways and see which way you like better. In the cardio/endurance version, you will pick a medium weight kettlebell and try to get through all 3 rounds as quickly as possible. For the strength version, pick a heavy kettlebell and take a little bit of a break between each movement.
Warm-up perform some light cardio and dynamic stretching to prepare your body for this 21-15-9 kettlebell triplet.
Perform 21-15-9 Repetitions of:
Alternating Single Arm Kettlebell Swings (left and right equal 1 rep)
Alternating Kettlebell Snatch with a Reverse Lunge
Double Kettlebell Front Rack Squat
Then as a Finisher
Performs maximum repetitions of
Power wheel rollouts.
How to Perform this 21-15-9 Kettlebell Triplet
All the moves for this workout should be familiar to most members of Body Force, but you can watch the demonstration video if you are unsure of any of them.
Start with the alternating single arm kettlebell swings. One swing with each arm will equal 1 rep. For example, if you start with your right arm, you will swing once with your right arm, alternate to the left and perform one swing, that would be one rep. Repeat to complete the number of reps for that round.
Once complete with the swings you will begin the kettlebell snatch to reverse lunge. Perform a snatch and with the kettlebell extended overhead, perform a reverse lunge by dropping the leg on the same side as the kettlebell to the rear. Return to the standing position, lower the kettlebell to the floor, switch hands and repeat.
Next you will perform double kettlebell front rack squats. You will need a second kettlebell for this move. Clean both kettlebells to the front rack, then perform your set number of squats.
As a finisher once you complete your rounds of 21, 15 and 9, take a quick break a set a timer for 1 minute. Grab a power wheel and perform as many rollouts as you can in 1 minute. Try to extend far enough to touch your nose to the floor.
Watch the demonstration video below to see these moves.
Remember the importance of proper form and full range of motion on each movement. Don’t be an ego lifter.
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