Our workout of the week is called Kettlebell Inferno, I came across it in the book, Racked & Loaded by Pat Flynn. This book has a number of great kettlebell workouts.
The Workout
Complete following Ladder Circuit of
2-4-6-8-10-8-6-4-2 Reps
Kettlebell Swings
One Arm Swings (L+R)
Snatch (L+R)
Thruster (L+R)
Row (L+R)
Push-ups
How to Perform Kettlebell Inferno
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, 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.
There is no time element for this workout. The idea is to try to work at a consistent pace without taking breaks. You will need to select a single kettlebell. Recommended weights are: 16-20 Kg for the men and 8-12Kg for the ladies.
The Workout
Ladder circuits are always a good time. Sometimes we only go up the ladder, sometimes we only go down. This time we are going up and down the ladder, starting at 2 reps climbing to 10 reps then back down to 2 reps, in 2 rep increments.
The first round you will perform 2 reps of each exercise. for single sided exercises you will do 2 reps per side. We recommend that you start with the non-dominant side. After you complete each round you will increase the reps by 2 until you reach 10 reps. After the round of 10 reps, you will subtract 2 reps each rounds back to 2 reps.
The Exercises
Kettlebell Swings: Traditional 2-handed Russian kettlebell swings. Hinging at the hips and swinging the kettlebell up to chest level.
One Arm Swing: Similar to the 2-handed Russian swing, these are done one hand at a time. Hinge at the hips swinging to chest level. Engage your core to keep your shoulders squared up.
Snatch: Start with the Kettlebell on the floor between your feet. Squat down and snatch it from the floor to over your head in one smooth movement and return it to the floor. Repeat for the required reps
Thruster: Starting with the kettlebell in a front rack position, squat down, then as you return to the upright position thrust the kettlebell overhead. Lower the kettlebell back to the front rack. Repeat for the required reps.
Row: Hinge forward at the hips, pull the kettlebell toward your stomach, elbow pointed to the sky, lower it back down. Repeat for the required reps.
Push-ups: Do these really need an explanation?
Demonstration Video
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