TTKettlebell MRT

TT Kettlebell Metabolic Resistance Training
DISCLAIMER: You must get your physicians approval before beginning this exercise program. ! These recommendations are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this program or if you have any medical condition or injury that contraindicates physical activity. This program is designed for healthy individuals 18 years and older only. The information in this report is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. The editors and publishers advise readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this book, be sure that your equipment is well-maintained, and do not take risks beyond your level of experience, aptitude, training and tness. The exercises and dietary programs in this book are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your physician. Dont lift heavy weights if you are alone, inexperienced, injured, or fatigued. Dont perform any exercise unless you have been shown the proper technique by a certied personal trainer or certied strength and conditioning specialist. Always ask for instruction and assistance when lifting. Dont perform any exercise without proper instruction. Always do a warm-up prior to strength training and interval training. See your physician before starting any exercise or nutrition program. If you are taking any medications, you must talk to your physician before starting any exercise program, including Kettlebell Workouts. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician. If your physician recommends that you dont use Kettlebell Workouts, please follow your doctors orders. Copyright 2011 CB Athletic Consulting Inc
Chris Lopez, RKC, CTT
www.KettlebellWorkouts.com
TT Kettlebell Metabolic Resistance Training TT Kettlebell Metabolic Resistance Training (MRT) Training Guidelines Disclaimer: See your physician before starting any exercise or nutrition program. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician. Perform this program for 4 weeks then switch to another TT Kettlebell workout. Train 4 days per week. You can train on one of these schedules W, W, Off, W, W, Off, Off W, Off, W, Off, W, W, Off W, W, Off, Off, W, W, Off W, W, Off, W, Off, W, Off W, Off, W, W, Off, W, Off Do 30 minutes of low-intensity exercise on off-days. Finish each workout with stretching for the tight muscle groups only if desired. Start every workout with this warm-up circuit and specific warm-up sets. Bodyweight Warm-up Circuit Go through the circuit TWICE using a 2-0-1 tempo for each exercise unless specified. Rest 30 seconds between warm-up circuits. Warm-up 1) Foam Rolling 15 rolls over trouble spots 2) Bodyweight Squat 10 reps (4 second lowering phase) 3) Stick-up 15 reps 4) Duck Under 6 reps per side 5) Bird Dog 6 reps per side with 5 second hold at top for each rep 6) Side Plank 30 second hold per side 7) Glute Squeeze 30 second hold 8) Band Pull 25 reps 9) OH Lunge 12 reps per side 10) T-Pushup 6 reps per side 11) Psoas Stretch 20 second hold 12) Chest Stretch 20 second hold
TT Kettlebell Metabolic Resistance Training TT Kettlebell Metabolic Resistance Training (MRT) Training Guidelines Day 1 - Workout A Start with the general bodyweight warm-up. 1a) 1-Arm KB Clean & Front Squat (4 x 5 per side) -no rest 1b) KB Clean & Military Press (4 x 5 per side) -rest 30s before performing the above superset 3 additional times for a total of 4 sets 2a) KB 1-Leg Deadlift (3 x 10 per side) -no rest 2b) KB 2-Point Row (3 x 10 per side) -rest 30s before performing the above superset 2 additional times for a total of 3 sets The Chin-Up & Dip Countdown Do your first set of chin-ups and dips stopping 2 reps short of failure Without rest, do your next set, doing ONE LESS REP than the previous set Continue on until you have finished with a set of 1 chin-up For example, if you can do 10 chin-ups and 16 dips, your workout would look like this... 8 chin-ups, 14 dips; then 7 chin-ups, 13 dips; then 6 chin-ups, 12 dips; and so on until you get to 1 chin-up and 7 dips. This exercise superset is limited by THE NUMBER OF CHIN-UPS you can do 3a) Chin-Up - 2 reps short of failure -no rest 3b) Dips with knees up - 2 reps short of failure -no rest -repeat and do 1 less rep each round until you reach 1 chin-up 4) KB Swing Intervals -Perform 30s of 2-Arm Kettlebell Swings -Rest for 30s after each set -Perform 6-10 sets
TT Kettlebell Metabolic Resistance Training Day 2 - Workout B Start with the general bodyweight warm-up, then move into the workout. Circuit workout guidelines Do not rest between exercises Rest 60s after completing the circuit Repeat up to 3 more times 1. 2-Arm KB Swings x 15 2. Split Hops x 20 3. 2-Arm KB Swings x 15 4. Tactical Lunges x 10 5. 2-Arm KB Swings x 15 6. Close-Grip Push-ups x AMRAP-2 7. 2-Arm KB Swings x 15 8. Towel KB Bicep Curls x 15 9. 2-Arm KB Swings x 15 10.Burpees x 10 11.2-Arm KB Swings x 15 Day 3 - REST Day 4 - Workout C 1) Get-Up (3 x 3-5/side) -rest 30s between sides -rest 30s between sets 2a) Goblet Reverse Lunge From Decit (3 x 12 per side) -no rest 2b) KB Push Press (3 x 8 per side) -rest 30s, then repeat the above superset 2 additional times for a total of 3 sets 3a) TRX (or ring/strap) Row (3 x AMRAP-2) -no rest 3b) TRX Fall-Out or Ab Wheel Roll-Out (3 x 12) -no rest 3c) Close Grip Push-Up (3 x AMRAP-2) -no rest 3d) Opposite Hip Touch (3 x 20) -rest 30s and repeat an additional 2 times for a total of 3 sets 4) Goblet Squats Tabata Style -20s Goblet Squats followed by a 10s rest period (put the bell down) -repeat 8 times for a total of 4 minutes
TT Kettlebell Metabolic Resistance Training TT Kettlebell Metabolic Resistance Training (MRT) Training Guidelines Day 5 - Workout D Start with the general bodyweight warm-up, then move into the workout. Circuit workout guidelines Do not rest between exercises Rest 60s after completing the circuit Repeat up to 3 more times 1. Snatch x 5 per side 2. Bodyweight Prisoner Squat x 10 3. Snatch x 5 per side 4. Spiderman Push-Up x 10 5. Snatch x 5 per side 6. 1-Leg Squat to Box x 5 per side 7. Snatch x 5 per side 8. X-body Mountain Climber x 20 9. Snatch x 5 per side 10.Star Jumps x 10 11.Snatch x 5 per side Day 6 - Recovery & Light Exercise Day 7 - Recovery & Light Exercise
TRAINING JOURNAL
TT Kettlebell Metabolic Resistance Training (MRT) - Workout A

EXERCISE WEEK Week 1 1a) 1-Arm KB Clean & Front Squat 4 sets of 5 reps per side No rest Week 2 Week 3 Week 4 Week 1 1b) KB Clean & Military Press 4 sets of 5 reps per side Rest 30s before performing the above superset 3 additional time for a total of 4 sets Week 2 Week 3 Week 4 Week 1 2a) KB 1-Leg Deadlift 3 sets of 10 reps per side No rest Week 2 Week 3 Week 4 Week 1 2b) KB 2-Point Row 3 sets of 10 reps per side Rest 30s before performing the above superset 2 additional times for a total of 3 sets Week 2 Week 3 Week 4 1 2 3 4 5 NOTES
**Chin & Dip Countdown**
Week 1 Week 2
3a) Chin-Up 2 reps short of failure No rest
Week 3 Week 4 Week 1 Week 2 Week 3 Week 4 Week 1
3b) Dips with knees up 2 reps short of failure No rest Repeat and do 1 less rep each round until you reach 1 chin-up
4) KB Swing Intervals Perform 30s of 2-Arm KB Swings Rest for 30s after each set Perform 6-10 sets
Week 2 Week 3 Week 4
TT Kettlebell Metabolic Resistance Training (MRT) - Workout B EXERCISE WEEK Time 1 Time 2 Time 3 Time 4 NOTES
1 Start with the general bodyweight warm-up, then move into the workout. 1. 2. 3. 4. 5. 6. 2-Arm KB Swings x 15 Split Hops x 20 2-Arm KB Swings x 15 Tactical Lunges x 10 2-Arm KB Swings x 15 Close-Grip Push-ups x AMRAP-2 7. 2-Arm KB Swings x 15 8. Towel Bicep Curls x 15 9. 2-Arm KB Swings x 15 10. Burpees x 10 11. 2-Arm KB Swings x 15 Circuit workout guidelines: Do not rest between exercises Rest 60s after completing the circuit Repeat up to 3 more times
TT Kettlebell Metabolic Resistance Training (MRT) - Workout C

EXERCISE WEEK
1
Set 1
Set 2
Set 3
NOTES
1a) Get-Up 3 sets of 3-5 reps per side Rest 30s between sides Rest 30s between sets
1 2
2a) Goblet Reverse Lunge From Decit 3 sets of 12 reps per side No rest
4 1
2b) KB Push Press 3 sets of 8 reps per side Rest 30s, then repeat the above superset 2 additional times for a total of 3 sets
3a) TRX (or ring/strap) Row 3 sets of AMRAP-2 No Rest
2 3 4 1
3b) TRX Fall-Out or Ab Wheel Roll-Out 3 sets of 12 reps No rest
2 3 4 1
3c) Close Grip Push-Up 3 sets of AMRAP-2 No Rest
2 3 4 1
3d) Hip Touch 3 sets of 20 reps Rest 30s and repeat an additional 2 times for a total of 3 sets
2 3 4
4) Goblet Squats Tabata Style 20s Goblet Squats followed by a 10s rest period (put the bell down) Repeat 8 times for a total of 4 minutes
2 3 4
10
TT Kettlebell Metabolic Resistance Training (MRT) - Workout D EXERCISE WEEK Time 1 Time 2 Time 3 Time 4 NOTES
Start with the general bodyweight warm-up, then move into the workout. 1. Snatch x 5 per side 2. Bodyweight Prisoner Squat x 10 3. Snatch x 5 per side 4. Spiderman Push-Up x 10 5. Snatch x 5 per side 6. 1-Leg Squat to Box x 5 per side 7. Snatch x 5 per side 8. X-Body Mountain Climber x 20 9. Snatch x 5 per side 10. Star Jumps x 10 11.Snatch x 5 per side Circuit workout guidelines: Do not rest between exercises Rest 60s after completing the circuit Repeat up to 3 more times
11
THE WARM-UP
(In the order it should be performed)
12
Bodyweight Squat
Stand with your feet just greater than shoulderwidth apart. Start the movement at the hip joint. Push your hips backward and sit back into a chair. Make your hips go back as far as possible. Squat as deep as possible, but keep your low back tensed in a neutral position. Dont let your lower back become rounded. Push with your glutes, hamstrings, and quadriceps to return to the start position
Stick Up Start by planting yourself against a wall so that your head, shoulders, elbows, knuckles and tailbone are contacting the wall. Initiate the movement by pulling your elbows in and contracting all of your upper back muscles pulling your shoulders down and back. Slowly, ensuring that your shoulders do not elevate (travel upwards toward your ears), raise yours arms along the wall maintaining contact with the wall at all times (ie. Your knuckles or elbows should not come off the wall at all). Bring your arms back down squeezing your shoulder blades together. Doing this exercise in front of a mirror will help ensure you have good positioning
13
Duck Under
Stand up straight with your feet together Hinge at the hip and push your rear end back as you step laterally to your right Imagine that your are ducking under a line of barb wire Step together by bringing your left leg to your right and then stand back up Repeat by stepping laterally with your left leg Repeat alternating for the recommended number of reps
14
Bird Dog
Kneel on a mat and place your hands on the mat under your shoulders. You should be on all fours. Brace your abs. Raise your right hand and left leg simultaneously while keeping your abs braced. Point your right arm straight out from your shoulder and your left leg straight out from your hip. Your pelvis should not rotate (if someone placed a ball in the small of your back, it shouldnt have fallen off). Your back should be at like a table. Hold for 3-5 seconds and then slowly lower without rotating your pelvis.
Side Plank
Lie on a mat on your right side. Support your bodyweight with your knees and on your right elbow. Raise your body in a straight line so that your body hovers over the mat. Keep your back straight and your hips up. Hold your abs tight. Contract them as if someone was about to punch you in the stomach, but breath normally. Hold this position for the recommended amount of time. Switch sides.
15
Glute Squeeze
Lie on your back with your knees bent. Push through your heels and squeeze your butt to raise up into the top of a hip extension movement. Squeeze your butt and hold that position for the recommended time. Do all the work with your buttdont use your low back.
Band Pulls (Across Chest)

Hold a resistance band with your hands spaced shoulder width apart. Using light to moderate tension, pull the band apart by squeezing your shoulder blades together. Slowly return to the start position. You may slightly bend your elbows
Overhead Lunge
Stand straight with your arms raised overhead Keeping your back straight, step forward with your left leg so that your right knee is almost touching the ground Push through your left foot and return to the starting position Repeat the motion with your other leg Continue alternating for the recommended reps
16
T-Push-up
Keep the abs braced and body in a straight line from toes to shoulders. Place the hands on the oor slightly wider than shoulder-width apart. Slowly lower yourself down until you are 2 inches off the ground. Push off to return to the start position. Lift your right hand off the ground and rotate your body (with your hips and shoulders aligned) until you are in a hand-supported side plank (this is the T position) Return to the starting position, perform another push-up and then rotate facing the left
Psoas/Hip Flexor Stretch

Kneel on your right knee and place your left foot 1-2 feet ahead of your right knee. You should be in a straight line (similar to the bottom position in a lunge). Slowly lean forward until you feel a moderate stretch in the hip exor area (the front side of leg at the hip level). Hold the stretch for 30 seconds and then switch sides.
Pec Stretch
Stand with your arm out-stretched and hand pressed against a wall or support. Rotate your hips and feet away from your arm, to increase the stretch felt across the chest muscle. Hold that position for 20 seconds and then repeat for the other side.
17
THE EXERCISES
(In Apha-Numerical Order)
18
Clean & Front Squat
Hike pass your Kettlebell between your knees and clean the bell into the rack position Brace your abs hard and clasp your free hand over the kettlebell as well Descend into a squat by pushing your hips back and pushing your knees apart Push into the oor and go back to standing Return the kettlebell back to the rack position and then back swing it through your legs to re-clean it Repeat for the recommended reps before switching to the other side
19
Clean & Military Press
Hike pass your Kettlebell between your knees and clean the bell into the rack position Brace your abs hard and clasp your free hand over the kettlebell as well Release your free hand, pack your shoulders and press the kettlebell over your head Return the kettlebell back to the rack position and then back swing it through your legs to re-clean it Repeat for the recommended reps before switching to the other side
1-Leg KB RDL
Hold a kettlebell with both hands placing more weight on your left leg Pull your shoulders down and back and brace your abs Lean forward by hingeing at your hip and slightly bending your left knee allowing the kettlebell to lower and you hinge When your upper body is just before parallel to the ground, squeeze your glute and bring yourself back up to the starting position Repeat for the recommended reps and then switch legs and perform on the other side
20
1-Arm 2-Point Row

Hold your kettlebell with your right hand while standing with feet hip width apart Hinge at your hips and push your rear end back, slightly bending your knees until your upper body is almost parallel to the oor Keep your back tightly arched and your abs braced hard Without rotating, squeeze your shoulder blades together and row the kettlebell up by opening up your chest and bending your elbow Lower the kettlebell under control while resisting rotation Repeat for the recommended number of reps
Chin Ups
Grab an overhead bar with and underhand (supinated) grip Hang from the bar and depress your shoulders keeping them away from your ears Brace your abs, squeeze your glutes and bend your elbows to pull yourself up Aim to get your chest up to the height of the bar forcefully squeezing your lats as you bring yourself up Lower yourself in a controlled manner and repeat
21
Dips with Knees Up
Grab the dip bars, bend your knees, and raise them towards your chest so that your hips and knees are bent 90 degrees. Keep your abs braced. Lean forward. Slowly lower your body until there is a 90 degree angle between your upper and lower arm. Press back up using chest, triceps and shoulders.
2-Arm Kettlebell Swing / The Swing

Stand with your a little wider than hip width apart with your toes slightly turned out Place a kettlebell approximately 1 to 2 feet in front of you Arch your back and hinge at the hips and only slightly bend your knees to grab the kettlebell with both hands Pack your shoulders by keeping them down and back Brace your abs and forcefully hike pass the bell between your knees to initiate the back swing As the bell starts to rock forward after the back swing, thrust your hips forward and stand straight up swinging the bell to chest height As you stand up, extend your hips by squeezing your glutes and bracing your abs DO NOT allow yourself to rock back or to try to lift the kettlebell with your arms Allow the bell to descend with gravity and forcefully hinge at the hips (keeping your back arched) as the kettlebell passes through your knees for the next swing
22
Jump Strides / Split Hops
Start in a split stand (right leg forward, left leg back) with your knees bent as if you just did a lunge Keep your chest high and your abs braced Push into the oor with both feet and jump up in the air While you are in the air, switch legs so that you land with the left leg forward and right leg back Repeat for the required reps
23
Tactical Lunge
Stand with a kettlebell in your right hand Step back into a lunge with your right leg Keeping your spine tall, pass the kettlebell through your legs from your right hand to your left hand Return to the standing position then step back with your left leg passing the kettlebell through from your lefthand to your righthand Repeat alternating for the recommended reps
24
Close Grip Push-Ups
Keep the abs braced and body in a straight line from toes to shoulders. Place the hands on the oor directly under your shoulders or even narrower Slowly lower yourself down until you are 2 inches off the ground KEEPING YOUR ELBOWS TUCKED IN TIGHT TO YOUR RIBCAGE Push off to return to the start position.
Towel Kettlebell Bicep Curls

- Roll a towel up length-wise and string it through the handle of your kettlebell - Grab each end of the towel approximately 4-6 inches away from the end of each side with a neutral (palms in) grip - Flex at the elbow and curl the the towel with the kettlebell and rotate your palms up to a supinated grip - Slowly lower the towel/kettlebell back to the bottom positon
25
Burpees
Start in a push-up position on your hands and toes with your abs braced and your glutes squeezed Jump into a tuck position (your knees into your torso) while your hands are still on the ground Then jump up into the air Once you land, go back into a tuck and then jump your feet back to the push-up positon
26
The Get Up/Turkish Get-Up

***For a video description of the the Get Up, please go to http://youtu.be/L-M5Q7qUlT0 Lie on your right side in the fetal position with a kettlebell in-line with your midsection Grasp the handle of the kettlebell - left hand over right - and pull it into your midsection and you turn onto your back Press the kettlebell up with both hands and then hold it over your right shoulder with a straight elbow Straighten your left leg and keep your right foot on the ground with the knee bent Lay your left arm out at about a 45 degree angle to your body Fire the lat on the right side (holding the kettlebell) by keeping your shoulder down and back Keeping your right arm vertical, brace your abs and sit up resting your bodyweight on your left elbow Keep your chest open and proud Sit up even more and support your upper body weight on your left hand - still keeping the bell vertical and your chest proud Get into the post position by pushing into your right foot and squeezing your right glute bridging your hips high Sweep your left leg underneath your body so that the left knee is resting on the ground just under your hips Brace your abs and bring your upper body straight up while still keeping the right arm vertical From this 1/2 kneeling position, stand up and hold the bell overhead Step back into a lunge position and rest your left knee on the oor Windshield Wiper your left leg by internally rotating the left hip Brace your abs and rest your left arm on the oor holding the post position Sweep your left leg underneath your body and sit down while still supporting some of your weight on the left arm Descend resting your weight on the left elbow Descend again onto your back Bring the KB down into your chest with both hands and turn back into the fetal position resting the bell on the ground.
27
Kettlebell Goblet Reverse Lunge From Decit

Stand with your feet shoulder-width apart and elevated on a 6-inch step. Hold a kettlebell at your chest in the Goblet position. Step backward with the right leg and drop your hips straight down. Keep your back toe on the ground and use it to help keep your balance. The back knee should also be bent. Lower your body until your front thigh is slightly BELOW parallel to the ground. Keep your upper body upright and your lower back at. Push back to the start position using the front leg. Do all reps for one side and then switch.
28
Kettlebell Push Press
-Clean a kettlebell and set it into the rack position -Root yourself into the ground and brace your abs -Slightly ex at the knee while pushing them out to generate momentum & force -As you straighten your knees out, forcefully push the kettlebell over your head and into the lockout position -Lower the bell back to the rack position and repeat for the required amount of reps
29
TRX (or Ring/Strap) Row
Grab the straps and take 2 steps backward. Lean back and rest the weight on heels. Hold the straps with your palms facing together. Keep the abs braced and body in a straight line from heels to shoulders. Row your body up until your chest is at strap height. Slowly return to the start position.
30
TRX Fall-Out or Ab-Wheel Roll-Out
Stand with your hands in the straps. Keep your body in a straight line, brace your abs, and keep your low back tensed. Lean forward & extend your arms and keep your abs braced as they stretch. Contract your abs and keep your body in a straight line from toes to shoulders as you come back up to the start.
31
Opposite Hip Touch
Start in a push-up position on the oor with your feet hip-width apart or wider (the wider your feet, the easier the exercise) Brace your abs and squeeze your glutes HARD Under control without twisting, take your right hand off the ground and touch your opposite hip YOU SHOULD NOT TWIST as you lift your hand off the ground, you should stay as stationary as possible Return your right hand to the starting position and repeat with your left hand Perform as many alternating reps as required
Goblet Squat
Stand with your feet slightly wider than hip width apart and your toes slightly turned out Hold a Kettlebell by the horns (the angled verticals of the handle) just under your chin with your elbows tucked into your ribcage and your glutes and abs braced Descend into a squat by thinking about opening your knees and pushing your hips down Keep your feet at on the oor and your chest nice and high at all times Once youve reached your lowest point below parallel, push into the oor with your feet and think about lifting through the top of your head to stand up Repeat for the required reps
32
Snatch
Stand with your feet a little wider than hip width apart with your toes slightly turned out Place a kettlebell approximately 1 to 2 feet in front of you with the handle turned inward Arch your back and hinge at the hips and only slightly bend your knees to grab the kettlebell with your right hand Pack your right shoulder by keeping it down and back Brace your abs and forcefully hike pass the bell between your knees to initiate the back swing As the bell starts to rock forward after the back swing, thrust your hips forward and stand straight up creating a oat with the kettlebell As you stand up, extend your hips by squeezing your glutes and bracing your abs Bend your elbow and high pull the bell up to the same height as your head. Your elbow should be out away from you. Punch your st up as your hand moves around the bell to catch it in an overhead position Your arm should even with or slightly behind your head Lower your arm away from your body creating a back swing with the bell As the bell descends, forcefully thrust your hips back to prep for another repetition
33
Spiderman Push-Ups
Keep the abs braced and body in a straight line from toes to shoulders. Place the hands on the oor slightly wider than shoulder-width apart. Slowly lower yourself down until you are 2 inches off the ground. As you are lowering yourself, bend the right knee and externally rotate the right hip Push off to return to the start position and repeat on the other leg
1-Leg Squat to Box

Place a box, bench or chair 2-6 inches behind you Standing on your left leg with your right leg held in front of you, brace your abs and hold your arms in front to counter balance your weight Hinge from your hip and stick your butt out and slowly lower yourself in a controlled motion until your rear end is touching the bench/box/chair Do not rest your weight on the bench/box/chair, but push into your left foot, squeeze your left glute and drive yourself back up to the starting position Repeat for the recommended reps and then switch legs and perform on the other side
34
Star Jumps
Stand with your feet together and your hands at your sides Jump into the air and spread your legs and arms apart so that you look like a star Land softly with your feet hip width apart and repeat
35

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TT Kettlebell Metabolic Resistance Training

Chris Lopez, RKC, CTT

Chris Lopez, RKC, CTT

Chris Lopez, RKC, CTT

Chris Lopez, RKC, CTT

Chris Lopez, RKC, CTT

TT Kettlebell Metabolic Resistance Training

Chris Lopez, RKC, CTT

TT Kettlebell Metabolic Resistance Training

TT Kettlebell Metabolic Resistance Training (MRT) - Workout A

**Chin & Dip Countdown**

3a) Chin-Up 2 reps short of failure No rest

Week 3 Week 4 Week 1 Week 2 Week 3 Week 4 Week 1

Week 2 Week 3 Week 4

Chris Lopez, RKC, CTT

TT Kettlebell Metabolic Resistance Training

Chris Lopez, RKC, CTT

TT Kettlebell Metabolic Resistance Training

TT Kettlebell Metabolic Resistance Training (MRT) - Workout C

3a) TRX (or ring/strap) Row 3 sets of AMRAP-2 No Rest

3b) TRX Fall-Out or Ab Wheel Roll-Out 3 sets of 12 reps No rest

3c) Close Grip Push-Up 3 sets of AMRAP-2 No Rest

Chris Lopez, RKC, CTT

TT Kettlebell Metabolic Resistance Training

Chris Lopez, RKC, CTT

TT Kettlebell Metabolic Resistance Training

Chris Lopez, RKC, CTT

TT Kettlebell Metabolic Resistance Training

Chris Lopez, RKC, CTT

TT Kettlebell Metabolic Resistance Training

Chris Lopez, RKC, CTT

TT Kettlebell Metabolic Resistance Training

Chris Lopez, RKC, CTT

TT Kettlebell Metabolic Resistance Training

Band Pulls (Across Chest)

Chris Lopez, RKC, CTT

TT Kettlebell Metabolic Resistance Training

Psoas/Hip Flexor Stretch

Chris Lopez, RKC, CTT

TT Kettlebell Metabolic Resistance Training

Chris Lopez, RKC, CTT

TT Kettlebell Metabolic Resistance Training

Clean & Front Squat

Chris Lopez, RKC, CTT

TT Kettlebell Metabolic Resistance Training

Clean & Military Press

Chris Lopez, RKC, CTT

TT Kettlebell Metabolic Resistance Training

1-Arm 2-Point Row

Chris Lopez, RKC, CTT

TT Kettlebell Metabolic Resistance Training

Dips with Knees Up

2-Arm Kettlebell Swing / The Swing

Chris Lopez, RKC, CTT

TT Kettlebell Metabolic Resistance Training

Jump Strides / Split Hops

Chris Lopez, RKC, CTT

TT Kettlebell Metabolic Resistance Training

Chris Lopez, RKC, CTT

TT Kettlebell Metabolic Resistance Training

Close Grip Push-Ups

Towel Kettlebell Bicep Curls

Chris Lopez, RKC, CTT

Chin & Dip Countdown