Today we’re going to concentrate on more of a strength training approach along the lines of the 5×5 model. Because we’re still in a break-in period, I’m going to stick with the 16 kg bell, 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. These should be easy. The goal should be to focus on the movement and get the muscles ready for the workout to follow.
Bridge — Start with 30 seconds.
Now for the main workout:
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Double Kettlebell Swing x 5
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Double Kettlebell Clean & Press x 5
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Double Kettlebell Squat x 5
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Kettlebell Renegade Row x 5
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Double Kettlebell Floor Press x 5
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Rest 3 minutes.
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Repeat for 2-4 more times.
Finish with Powerwheel rollouts for 3 sets of 5 reps.
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