This kettlebell follow-along workout with one kettlebell is as described below.
Session structure
- 4 minutes bodyweight warm-up
- 10 seconds transition
- 2 minutes sequence A)
- 10 seconds transition
- 6 minutes EMOM sequence B)
- 10 seconds transition
- 2 minutes sequence A)
- 10 seconds transition
- 6 minutes EMOM sequence B)
- 10 seconds transition
- 2 minutes sequence A)
All up, about 22 minutes of work.
Sequence B (or task 2 in the video)
- Hip hinge deadlift
- Stand up and assisted curl
- Front strict or push press
- Quarter windmill
- Rack
- Spiral press
- Drop into hang
- Bent over row with support
- Hang lift
The movements are grinding, which means you go as slow as possible, the intention is to take as long as you can and complete the full sequence B) in about 50 seconds which gives you about 10 seconds to rest before the next rep. If you can, make the sequence last for the full minute.
You can find the warm-up details for this workout in the video below.
Warm-up
All performed with bodyweight only.
4 minutes (or longer)
- Hip hinge
- Jefferson curl
- Jumping jack
- Deep squat and overhead thoracic rotation
If you missed the full video of the kettlebell follow-along workout at the top, here it is a again.
