Our workout of the week is called Fast Five Kettlebell. This is a 5 by 5 by 5 workout. What that mean is you will do 5 rounds of 5 exercises at 5 reps each. The workout goes pretty quick, which is why we call it fast five.
The Workout
Fast Five Kettlebell
Perform 5 reps each on one side then the other
Swing
Snatch
Press
Squat
Lunge
How to Perform the Fast Five Kettlebell
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
Pick one kettlebell that you can use for all exercises. Select a weight that is challenging. I recommend at least 16 KG for men and 8 KG for women
After you complete a warm-up, grab your equipment and start your workout. Rest as needed.
There is no time requirement for this workout. The idea is to complete all exercises on one side, transition to the other side and complete all exercises. Once you complete all exercises on both sides you have completed one round. Take a short break then repeat the circuit for a total of 5 times through.
Start with the kettlebell on the floor, centered in front of you. Begin by executing five single arm kettlebell swings. Transition right into the snatch movement and complete five reps. From the snatch go right into the overhead press for 5 reps. Next with the kettlebell in a front rack complete 5 squats. Finally complete that side with 5 lunges. Return the kettlebell to the starting position on the floor, switch sides and repeat.
When you complete all reps on both sides take a short break to catch your breath. Repeat the circuit five times.
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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