Saturday Night Fever

Since we moved Wednesday’s workout to Thursday, we’ll move Friday’s workout to Saturday.  Today’s our strength day, with our 55 plan.  Again, as we’re still in our break-in period, I’m going to stick with the 16 kg bells, while my wife will use her pair of 9kg bells.

Basic warm-up

Cables — Overhead pulldown x 20; Front chest pull x 20; Tricep extension x 20; One-arm press x 20; Bent row x 20.  We’ll do these using Lifeline USA’s cables.  The trick is to stay relatively light and use a quick pace to get the blood pumping.

Squats — Close-stance x 8; Medium-stance x 8; Wide-stance x 8; Hurdler squat stretch x 8; Cossack stretch x 8; Boot strapper x 8; Hindu jump squat x 8.

Kettlebell painkiller complex — Windmill x 5 each side; Good morning x 5 each side; Twisting deadlift x 5 each side; Swings x 20 (two-handed).  These are done with a kettlebell lighter than you normally use and should be relatively easy.  Try to focus on the movements and get the muscles warmed-up for the workout to follow.

Bridge — Start with 30 seconds.

Now for the main workout:

  1. Double Kettlebell Swing x 5
  2. Double Kettlebell Clean & Press x 5
  3. Double Kettlebell Squat x 5
  4. Kettlebell Renegade Row x 5
  5. Double Kettlebell Floor Press x 5
  6. Rest 2 minutes (or as long as you need to).
  7. Repeat for 4 more times.

Finish with Powerwheel rollouts for 5 sets of 5 reps.


Powered by Max Banner Ads

Leave a reply

An elegant template for Headway! Use this template as a starting point for your next Headway project!

Ornare est leo vel sem. In in dictum magna. Integer ultrices semper vulputate sem magna. lorem eget gravida molestie, nibh lorem elementum dolor.

Follow Us

Follow our activity on the web and get to know us.

Contact Us

27 Markaway Avenue,

Avenida Park,
Gotham City,
South Africa

© 2009-2018 Ironbell Athletics All Rights Reserved-Kettlebell -- Copyright notice by Blog Copyright