Here are a couple of challenging 45 minute workouts…I hope you have a chance to try them!

Kettlebell Workout 1.

This one was nicknamed Mop & Glo…

Warm Up:

  • jump rope
  • side shuffles
  • high knees
  • ROM

Two handed Swings

  • Begin swings on the minute, Swing for a set number – like 20 – 30 reps
  • Allow the remaining part of the minute to be recovery
  • Begin fresh swings at the top of every minute
  • Complete 12 minutes

Reverse Turkish GetUps (begin from standing position & return to standing position for one repetition)

  • Alternate left and right, completing on Reverse TGU on each side
  • Continue for 5 minutes

Burpees and Deadlifts

  • 5 burpees, 5 deadlifts (pick a heavier kettlebell than you normally work with for the deadlifts)
  • repeat 4 times

Snatch into Lunge (or Snatch & Lunge if you aren’t able to properly execute the Snatch into Lunge)

  • Alternate left and right, completing one Snatch into Lunge on each side
  • Continue for 5 minutes

Clean & Press/Row Ladders

  • Clean & Press Left then Right/Row Left then Right
  • Complete four rung Ascending Ladder 1, 2, 3, 4 reps
  • Complete the ascending ladder 3 times

Stretch

Kettlebell Workout 2.

Today was my last Sunday class for the season; it looked like this:

Warm Up

  • Jump Rope
  • Walking Lunges
  • ROM
  • 20 swings + 10 quad squats x4

15 seconds set

  • Press Left
  • Press Right
  • Active Recovery – Jumping Jacks, High Knees, or On The Spot Jogging

30 seconds set

  • Single Arm Swing Left
  • Single Arm Swing Right
  • Active Recovery – as above

45 seconds set

  • Clean to Rack Left
  • Clean to Rack Right
  • Active Recovery – as above

Endurance & Focus set

  • Clean to Rack Left, Press Left – one minute
  • Clean to Rack Right, Press Right – one minute
  • Repeat for a total of 3 minutes each side

2 minutes recovery

Repeat above: 15 seconds set through to the end of the Endurance & Focus set.

Descending Squat Ladder

  • 5 reps Rack Squat Left
  • 5 reps Rack Squat Right
  • Perform in descending ladder down to 1 rep per side
  • Return to top of ladder (5 reps)
  • Continue for two minutes

Descending Chest Press Ladder

  • 5 reps Left
  • 5 reps Right
  • Perform in descending ladder down to 1 rep per side
  • Return to top of ladder (5 reps)
  • Continue for two minutes

Swing Set

  • 30 seconds two handed swing
  • 30 seconds alternating 5 swings left and 5 swings right
  • 30 seconds alternating swings

Stretch

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