Happy Halloween!
Whatever you have planned for today, make sure to squeeze in your kettlebell workout.
You can burn some extra calories to account for some of that candy!! 🙂
Try this sample workout from “KettlebellBasics WODs – Fight Gone Bad Edition” (FREE this weekend
when you pick up a copy of Hybrid Kettlebell Muscle!).
It’ll only take you 17 minutes (plus a few extra if you add the optional KBs for Abs bonus):
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“Slice and Dice” 17-min Halloween KettlebellBasics WOD
*Full exercise breakdowns in the full program HERE
PART 1:
Do as many reps as you can of each exercise in 60 seconds. You get one
point for each rep of each exercise completed. Move directly from one move
to the next, without rest. Rest for 60 seconds between rounds. Complete
three rounds total:
1 – KB 1-Arm Racked Squat (switch sides at halfway) (Women:12k+,Men:
20k+)
2 – Pull-ups, Recline Rows or 1-Arm KB Rows (Women:12k+,Men: 20k+)
3 – Fast Stepping Spiderman Climb
4 – KB Swing (Women:16k+,Men: 24k+)
5 – Rotating Side Planks with Hip Tap Down
PART 2 (optional KBs for Abs bonus):
Complete 40 seconds of work and take 20 seconds of rest.
No additional rest between rounds. Complete 3 rounds:
1 – Bird Dog Plank, alternate or switch side at halfway
2 – Hollow Hold
3 – Half Turkish Sit-up (switch sides at halfway)
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The ONLY way to get “KettlebellBasics WODs – Fight Gone Bad Edition” is to order my Hybrid
Kettlebell Muscle program when it’s on sale this weekend at 31% off. What a steal! Details and
grab your copy at the link below:
-Forest Vance
Master of Science, Human Movement
Kettlebell Expert
Over 40 Training Specialist
KettlebellBasics.net