Happy Monday!

Forest here from Kettlebell Basics.

I have a sample workout for you today from my newest Isometrics + Kettlebells: 4-Week Workout Plan
to help you get your week started off right.

Enjoy --
 

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Isometrics + Kettlebells – Week 3 / Workout 2

PART 1  – Do as many reps as you can of exercise 1 in 45 seconds. Rest for 15 seconds. Do as many reps as you can of exercise 2 in 45 seconds. Rest for 15 seconds. Repeat for four rounds total:

• Single arm KB press (22.5 sec per side) (recommended weight = 16/20k men – 8/12k women)
• ISO – Warrior III (22.5 sec per side)

PART 2 – Do as many rounds as you can of the circuit below in 9 minutes:

• 8 walking lunges (w/ double KBs at sides) (per leg) (recommended weight = 12/16k men – 8/12k women) (do same leg for consecutive reps this week)
• 15 recline rows OR 8 one arm KB rows per side (recommended weight = 16/20k men – 8/12k women)
• :5-:30 ISO – chin up holds (go as long as you can!) OR :15 sec holds at TOP of KB row (try to beat your time from last week!)

PART 3 – Do as many rounds as you can of the circuit below in 8 minutes:

• 5 one arm KB swings OR 5 high pulls OR 5 snatches per side (recommended weight = 16/20k men – 8/12k women) (challenge yourself to progress!)
• 8 spider climbs (per side) – add a push up
• :30 ISO – superhero hold

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Isometrics + Kettlebells: 4-Week Workout Plan

The hook:

Learn how to use the unique combination of kettlebells and isometrics to preserve your joints, forge new lean muscle, and cut your recovery time in half!

Author:

Forest Vance

What you get:

Access to the Kettlebell Isometrics main program:

--> Access to Isometrics + Kettlebells: 4-Week Workout Plan

To your success! -

- Forest Vance
Master of Science, Human Movement
Kettlebell Expert
Over 40 Training Specialist
KettlebellBasics.net