Our workout of the week is a Double Kettlebell Chipper. For this workout you will use two kettlebells and attempt to complete one circuit of 7 exercises in 20 Minutes.
The Workout
Double Kettlebell Chipper
1 Round, 20 Minutes
Sprawl x30
Push-up x30
Deadlift x30
Swing x30
Clean x30
Snatch x30
Squat x30
How to Perform the Double Kettlebell Chipper
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 two kettlebells for this workout. Select weights that are challenging. I recommend at least 18 KG for men and 10 KG for women
After you complete a warm-up, grab your equipment and start your workout. Rest as needed.
Begin by setting your fitness timer for 20 minutes, your goal is to complete 30 reps of all the exercises in the circuit…before the timer expires.
On the signal to start begin with the sprawl. 30 reps will go pretty quick here as this exercise is serves mainly to continue the warm-up. Move through the circuit to the Push-up with your hands on the kettlebell horns. The deadlifts are next, pace yourself and rest as needed.
The exercises get a little more difficult as we progress. Double Swings are next, hold the kettlebells in a suitcase grip and swing them alongside the body, not between your legs. Continue to the double cleans followed by the double snatch. Finally complete the circuit with the squats, holding the kettlebells in the front rack.
IF, you happen to complete the circuit in the 20 minute time, record you time then begin again at the top.
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
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.
Make sure to check out our workout videos and blogs on our blog page: https://www.bodyforcefitness247.com/blog/
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