Our workout of the week is Kettlebell Krazy 8s. This is a circuit of 6 exercises that you will repeat for 8 rounds. The focus exercise is the kettlebell figure 8.
The Workout
Kettlebell Krazy 8s
Complete 8 Rounds, as prescribed
Figure 8s x16 Reps
Halos x8 each direction
Figure 8s x 16
Top Loaded Windmills x8 each side
Figure 8s x16
Single Arm Swings x8 each side
How to Perform the Kettlebell Krazy 8s
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.
Kettlebell Krazy 8s Explained
You will need one kettlebell for this workout. Depending on your experience, you may want different weights for some of the exercises. Select weights that are challenging. I recommend 14-18KG for men and 8-10 KG for women.
After you complete a warm-up, grab your equipment and start your workout. Rest as needed.
There is no time element to this workout. This is a long workout workout, so your weights should be that you can just do a little more than the prescribed reps of each exercise in the circuit without a rest and with good form.
Complete 8 rounds of the circuit.
The Exercises
The workout starts with figure 8s. You will perform 16 reps of the figure 8s. there is always debate on how to count these. For this work out the kettlebell will pass through your legs twice ending up in the same hand it started each rep. Watch the video below.
Next move to the kettlebell halo. Complete 8 reps, rotating in one direction, then switch directions and complete 8 more.
After the halos are done, go back to the Figure 8s and complete another round of 16 reps.
Move on to the top loaded windmill. Where the Halos help with mobility of the shoulder, the top loaded windmills focus on stability. Through the hinge and lowering and rising of the body, focus on keeping the kettlebell stable overhead, arm straight to the ceiling. Complete 8 reps on each side.
Now it’s back to the figure 8s for 16 more reps in this circuit.
Finally, finish up the circuit with single arm kettlebell swings.
All exercises are demonstrated in the video below.
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Watch the Demonstration Video
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