Here goes this week focuses on double kettlebell training!

Yes so that means you will need 2 bells the same size!

Warm up do 5 mins joint mobility.

1. DOUBLE SWINGS X 10 (REST 30 SECS)
2. CLEAN AND JERK X 10 (REST 30 SECS)
3. PUSHUPS OFF BELLS X 10 (REST 30 SECS)
4. DOUBLE SQUATS X 10 (REST 30 SECS)
5. RENEGADE ROWS X 10 (REST 30 SECS)
6. WALKING SEE SAW PRESS OVER 20 METRES (REST 30 SECS)
7. AB PLANK OFF BELLS 30-60 SECS

OK THEN TAKE A 2 MINUTE REST, DO 3 CIRCUITS AND DON'T FORGET TO STRETC… Continue

Ok so if you want to burn fat, strengthen your core, tone up your bum and just get a fast workout with one kettlebell, then try this workout!

1. 2 arm swings 30 secs
2. 1 arm swings 30 secs
3. Alternate arm swings 30 secs
4. Walking Swings alternate feet x 10 each
5. Side Walking Swings 10 each
6. High Swings x 10
7. Cresent swings x 5

Rest for 30 secs after each swing!

Rest for 2 minutes at the end and do 3 rounds!

Enjoy!

Joint Mobility drills 5 minutes.

Hot potatoe x 10
Halo x 10
Sling Shots x 10
Figure 8 pass x 5

Do this twice without any rest!

Then do this circuit:

1. Suitcase deadlifts 30 secs (alternating each side)
2. Clean, squat and press 30 secs each side
3. 2 arm swings 30 secs
4. Renegade Rows x 10 each arm 5. Renegade Lunges x 5 each
6. Clean and Jerk 30 secs each side
7. Snatches 30 secs each side
8. Ab plank (off 2 bells same size) 30 secs

rest 1-2 minutes do 3 circuits!

Yes a big bang circuit… Continue

This workout consists of usiing your own bodyweight and a Kettlebell!

1. 2 arm swings x 30 secs
2. Spidermans x 30 secs
3. 1 Arm swings x 30 secs each arm
4. Ab Plank x 30 secs
5. Alternate Arm Swings x 30 secs
6. Grasshoppers x 30 secs
7. Walking swings x 15 metres
8. Seated russian twists x 30 secs
9. Side walking swings x 10 left, 10 right
10. Suicide Planks x 30 secs

Do as a cicrucit without any rest, then rest for 2 minutes and do 3 cicruits in total. Don't forget to stretch!

Look Out Fo… Continue

Here you go do this as a circuit with 30 secs on and 20 secs rest!

1. Right Arm Clean & Swing Combo
2. Kettlebell Push Ups
3.Left Arm Clean & Swing
4. Plank Right Leg Up 30 Seconds then Left Leg Up 30 seconds
5. Clean & Snatch R
6. Seated Russian Twists
7. Clean & Snatch L
8. Suitcase Dead Lift 2 KB

Finish with 5 minute snatch test 2 and a half minutes each arm.

Enjoy!

Don't forget to stretch afterwards!