************************************WORKOUTS**************************************

Get Up, Get Lean (Beginner)

An ideal and challenging workout for someone just getting started or even a
seasoned vet looking to get a great full body warm-up before heavier training.

6 Turkish Get Ups (Each Arm)

20 Swings (any arm variation)
10 Presses (Each Arm)
Repeat x 3
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By The Power of Great Skill (Intermediate)
Designed to build that He-Man physique and sword fighter dexterity, this workout is
particularly punishing for the shoulders, obliques, and thighs.

10 Snatches (Each Arm)

20 Slingshot
10 Triangle (Each Arm)
20 Double Swing to Thrusters
Repeat x3
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Full Quart Press (Advanced)
The full quart press is aptly named for the amount of sweat that is going to soak
into your clothes when completing this workout. Advanced Kettlebell Enthusiasts
Only!

50 Swings
12 Clean and Press (each arm)
25 Front Squats
12 Snatches (each arm)
25 Straight Legged Deadlifts
12 Clean and Press (Each Arm)
15 Curls (holding horns)
50 Swings
Repeat x2

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Double Dragon (Extreme)
This two kettlebell workout is for the advanced kettlebell trainee, looking to push
the envelope and level up like the old game of Arcade fame.

25 Double Swings
15 Double Clean & Press
10 Double Snatches
10 Double Triangle (Per Direction)
10 Double Presses
Repeat x3
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Heavy Medal (Extreme)
You want to get the heavy medal? Then you gotta do the heavy work. Extreme athletes
only.

20 Double Swings
12 Upright Row
15 Sumo Squat
12 Straight Leg Deadlift
Repeat x3
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Chimp War Party
TIMED: In Any Order

20 Snatches Each Arm

20 Clean And Press Each Arm
100 Swings (Single, Double, Alt)
50 Single Clap Pushups
50 Front Squats

20/12/2020 - 9:24 min

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Muscle Building Kettlebell Workout:
Heavy kettlebells are bells you can only do a few reps with. Start with low reps to
get used to the heavier kettlebells. Make each rep perfect. Once that gets easy,
start building the reps. When you can start completing the lifts for 8-10 reps,
increase weight.

A1: Double Kettlebell Clean and Press – 5 rounds x 5 reps

B2: Double Kettlebell Floor Press – 5 rounds x 5 reps

B3: Double Kettlebell Bent Over Row – 5 rounds x 5 reps

C1: Double Kettlebell Front Squat – 5 rounds x 5 reps

C2: Double Kettlebell Swings – 5 rounds x 5 reps

D1: Turkish Get-Ups – 5 rounds x 3 reps (each side)

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Kettlebell full body workout group by group - 4 sets each, 30 sec between sets, 1
minute between groups

5 Chin-ups
5 Curls each arm + 5 Both arms

12 Pushups
8 Tricep extension each arm

5 Pullup
10 Rows each arm

10 Around the world

10 Clean and Press each arm

15 Swings
10 Lunges