Our workout of the week is a kettlebell countdown with push-ups. We have 5 kettlebell exercises that go from 50 reps to 10 reps with sets of 20 push-ups following each. Oh and we will be doing this for time, so get your kettlebells and your timers ready and give this week’s workout a spin.
Complete for Time
50 Kettlebell Swings
40 Kettlebell Alternate Snatches
30 Kettlebell Alternate Cleans
20 Kettlebell Around the Worlds
(10 @ Direction)
10 Kettlebell Goblet Squats
How to Perform this Kettlebell Countdown
For anyone that has been training with us for any period of time, all these moves should be familiar to you. If you have any questions, watch the video below or ask a coach.
It is always recommended to 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.
Pick your kettlebells, you may want to have a couple different weights handy for the different movements. You will most likely want a heavy kettlebell for the Swings and squats, and somewhat lighter for the Snatches, Cleans and Around the Worlds.
Set up your fitness timer app for stopwatch mode.
Begin the workout with 50 Kettlebell Swings. This should really get your posterior chain warmed up.
Once you finish the swings drop and give me 20 push-ups.
Get back to the kettlebell next and perform 40 alternating snatches (Total, 20 on each side). Your shoulders should be fired up now.
Hit the deck for 20 push-ups.
Head back to your kettlebell and knock out 30 alternating cleans (Total, 15 each side). You are about halfway through.
Give me another 20 push-ups!
Grab your kettlebell again we are doing 20 around the worlds. Make sure to keep your core tight and try not to swing your body. This is 20 total reps so do 10 reps in each direction.
Drop and knock out 20 more push-ups
Last round with the kettlebell. Hit 10 good kettlebell goblet squats, make sure to use good form here, you are almost done.
Finally, another 20-push-ups.
So, what was your time?
Watch the demonstration video below to see these moves performed.
Remember the importance of proper form and full range of motion on each movement. Don’t be an ego lifter.
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