Hardcore Kettlebell Routine #1

Here’s a good one to do at the end of your workouts if you want some good conditioning and a bit more strength work. This will melt the fat off, get you into superior condition, and make you much stronger. It’s going to turn you into a lean, mean unrelenting machine, capable of destroying a small village, slaying dragons, and punching king kong in the face, without tiring, all on the same day.

The Kettlebell Routine

  • 5 x 8 count bodybuilders
  • 5 x kettlebell swings
  • 10-15 minutes or 10 rounds

To make it more harder;

you can do 5 things:

  1. Add a weighted vest/backpack
  2. Make the pushup harder
  3. Increase the kettlebell weight
  4. Combine all three
  5. Increase the number of reps per set (I like to do 10 reps)

Some Tips On The Kettlebell Routine #1

  • If you are going for STRENGTH work, as a main focus, then stick with weights you can do 5 reps.
  • If your main aim was CONDITIONING Increase the reps to 10 at a minimum, 15 at a max. The reason why I choose 15 as a max is so you can get both the 8-count bodybuilders and kettlebell swing work pretty equal.
  • For STRENGTH FOCUS,  you want to stick to 10 rounds. Once you do 10 rounds in a certain time frame (let’s say 10 minutes), go up in weights/harder pushups etc.
  • For CONDITIONING FOCUS, go for time and try get a minimum number of rounds in, in that time before you go up in weight. E.G. Set the timer for 15 minutes, and if you get 10 rounds with 15 8 counts and 15 swings, go up in weight.
  • One of the best times to do this routine is on a day/after your workout of either deadlifts or squats. Ideally, you want to use this routine if you know that you aren’t going to have another heavy intensive back day coming up in the next few days.

And that’s all there is to it! You just have to get in there and do it! Boo yah!

PAIN DOESN’T HURT

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