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    Christopher Rickerby
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    This document outlines a body weight and kettlebell workout routine consisting of two circuits. The first circuit includes jump squats, skaters, two-handed kettlebell front swings, and kettlebell front squats performed for 40 seconds each with no break between exercises and a 2-minute break after completing the circuit 4 times. The second circuit includes kettlebell upright rows, alternating kettlebell curls, pendulum swings, lunges passing the kettlebell between legs, and a hollow hold moving the kettlebell from side to side for 40 seconds each with no break between exercises and a challenge of holding the arms out with or without kettlebells for 2 minutes. The workout concludes with a

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    This document outlines a body weight and kettlebell workout routine consisting of two circuits. The first circuit includes jump squats, skaters, two-handed kettlebell front swings, and kettlebell front squats performed for 40 seconds each with no break between exercises and a 2-minute break after completing the circuit 4 times. The second circuit includes kettlebell upright rows, alternating kettlebell curls, pendulum swings, lunges passing the kettlebell between legs, and a hollow hold moving the kettlebell from side to side for 40 seconds each with no break between exercises and a challenge of holding the arms out with or without kettlebells for 2 minutes. The workout concludes with a

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    11 views1 page

    Template2 PDF

    Uploaded by

    Christopher Rickerby
    This document outlines a body weight and kettlebell workout routine consisting of two circuits. The first circuit includes jump squats, skaters, two-handed kettlebell front swings, and kettlebell front squats performed for 40 seconds each with no break between exercises and a 2-minute break after completing the circuit 4 times. The second circuit includes kettlebell upright rows, alternating kettlebell curls, pendulum swings, lunges passing the kettlebell between legs, and a hollow hold moving the kettlebell from side to side for 40 seconds each with no break between exercises and a challenge of holding the arms out with or without kettlebells for 2 minutes. The workout concludes with a

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    © All Rights Reserved
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    of 1

    Body weight & Kettlebells

    1. Jump Squats. 40 Seconds

    2. Skaters. 40 Seconds.

    3. Kettle Bell 2 handed front swings. 1:00

    4. Kettle Bell Front Squats. 40 seconds

    Repeat 4 X no break

    2-minute break.

    1. Kettle Bell Upright Row (lift) 40 Seconds

    2. Kettle Bell Alternating Curls. 40 Seconds

    3. Kettle Bell Pendulum Swing. 40 Seconds

    4. Kettle Bell Lunges (passing Kettle Bell between legs) Alternating legs. 40 Seconds

    5. Kettle Bell Hollow Hold moving KB left to right.

    Repeat 4 X No Break

    CHALLENGE: Hold arms out with or without Kettle Bells. 2 MINS

    Cool down – Stretch 5 Mins.

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