I have subscribed to the Kettlebell Kings email for a while now and they always have a good weekly kettlebell workout. This week I thought I would share it with you so that you have something different to try. This is a pretty intense workout. Every Minute on the Minute (EMOM) for 12 minutes you will perform these 3 kettlebell movements, once you complete all 3 movements you will have any time remaining in that minute to rest. Pick a weight that will be challenging, but not so heavy that you cannot get through the movements in less than a minute. If you are using a MyZone heart rate monitor belt you should be in the yellow zone for most of this workout.
If you have not incorporated Kettlebells into your workouts yet, I would suggest you try them out. There are so many exercises you can do with them and it will give your muscles a break from the same routine and force you to use your muscles in new ways.
So here is the workout:
Set a timer (I use the App Trifecta, which has a good fitness timer) for a 12 minute EMOM
When the timer starts begin the workout by performing these movements:
5 Kettlebell Thrusters (2 Kettlebells)
5 Clean & Jerk (2 Kettlebells)
10 Goblet Squats (1 Kettlebell)
Rest for the remainder of the minute.