THE PACE MAKER protocol and program is also suitable for beginners but not for the weak of heart. Check it out
This workout is all to be performed slow and grinding. 2 rounds with one kettlebell and the last two rounds with two kettlebells. Beginners should perform the workout without weight.
The video includes a warm-up, no special effects or titles, just the warm-up and workout. You could use it to work out at the same time as watching the video, I cut the rest breaks, so you would have to pause the video at that stage and press play when ready to resume the workout.
2 rounds with one kettlebell
- 5 front squats L
- 5 front squats R
- 5 windmills L
- 5 windmills R
- 5 bent press L
- 5 bent press R
- 5 cossack squat R
- 5 cossack squat L
Repeat with two kettlebells.
Use a medium weight that is safe for you. I used two 16kgs.
See all kettlebell workouts
or buy a kettlebell workout book.
Think you know how to Clean? Think again! Master The Kettlebell Clean Check it out
