This is NEFARIOUS. A wicked workout with a single kettlebell! This workout is all about enduring, enduring the voice that says “no more”, enduring the triceps screaming, enduring the desire to switch, and enduring the desire to give up. This is about getting in the zone and then reaping the feeling of happy endorphins plus so much more afterward. This workout is also a challenge in our online competitions here.
Not sure what instructional kettlebell is right for you?
Improve your sprint speed and resistance to fatigue.
130 BPM average 172 BPM max 717 calories burned
NEFARIOUS Introduction
The workout comes with the following videos:
- Introduction
- Workout Summary
- Warm-up Technique
- Workout Technique
- Common Mistakes
- Alternatives and Progressions
- Programming
- Follow-Along Warm-up
- Prep Work
- Follow-Along Workout
- Follow-Along Cooldown
The programming and alternatives and progression video explains how to modify everything and work your way up to the full workout.
There is also a PDF so you can print the workout.
Everything you need to complete this kettlebell workout at home is included, all you need is a kettlebell, an internet connection, and just press play to work out to the follow-along videos.
IMPORTANT: Please note that your email address is the case-sensitive password to open the PDF. You should save the document to your computer so you can refer back to it in the future.
Not sure how to download? Don’t know what the password is?
Don’t know where to save the file on your computer?
Check out our FAQ. What format to buy?
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