Up One Side and Down the Other KB WOW

KB WoW

We have another good kettlebell workout for you this week. Up One Side and Down the Other is performed just like it says. You will start on the ground performing all exercises going up with one arm, then switch at the top and perform all exercises going down with the other arm. You can do this as a cardio blast workout or as a strength workout.

For the cardio blast, pick a lighter weight and try to go through all 5 rounds as quickly as possible with no breaks.

For a strength workout, go heavy and rest as needed. But don’t sacrifice form for weight.

If you really want to have fun try it both ways.

 

The Workout

Perform 5 Rounds

10 Reps per Exercise

Rest 30-90 Seconds Between Rounds

 

Get-up Sit-ups (R)

SA KB Swings (R)

SA KB Racked Rev Lunge (R)

SA KB Shoulder Press (R)

SA KB Shoulder Press (L)

SA KB Racked Rev Lunge (L)

SA KB Swings (L)

Get-up Sit-ups (L)

How to Perform this Up One Side and Down the Other Kettlebell Workout

By this time, you should be familiar with all the basic moves we will be doing. If you are not familiar with any of the movements in this workout, watch the video below or ask a coach.

We always recommended you 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.

Are you ready for this? Decide if you are performing this workout as a cardio workout or as a strength workout and grab the appropriate weight kettlebell. Set up your workout timer if you choose to use one.

You can start on the right or left side, it is only a matter of your personal preference.

Begin your Workout

Start on the ground and perform your 10 Get-up Sit-ups.  When finished place the kettlebell back on the floor.

Stand up and place the kettlebell in front of you. Grab the handle and perform 10 Single arm kettlebell Swings.  When complete clean the kettlebell to the front racked position.

Next you will perform your single arm racked reverse lunges. On this exercise you will be moving the foot on the same side as the kettlebell is racked, the opposite foot stays planted. Complete 10 reps.

With the Kettlebell still in the front rack, perform 10 strict shoulder press. Once you complete the 10 on the side you started, you will begin going back down the other side. Transition the kettlebell to the other hand and perform 10 more strict shoulder Press.

Keep the kettlebell racked and perform your 10 single arm reverse lunges. Once complete, place the kettlebell back on the floor.

Standing with the kettlebell in front of you, grab it by the handle and perform 10 single arm kettlebell swings.

Finally, place the kettlebell back on the floor, assume the start position for the get-up sit-ups, perform 10 reps then place the kettlebell back on the floor.

If you are doing the cardio version of the workout, go right into your next round with no break.  If you are doing the strength version, take a 30-90 second break to catch your breath before going into the next round.

Check out the video below.

 

Demonstrations Video

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