If you’re looking for a upper body workout that will leave you feeling sore for days, this is the workout for you!

This kettlebell workout is brutal, and it’s not for the faint of heart.

But if you’re up for the challenge, you’ll be rewarded with a killer workout that will leave your arms and shoulders looking shredded!

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Free Sample – 28 DAY KB UPPER / LOWER SPLIT CHALLENGE – Week 1 / Workout 2

PART 1 – Perform 1 KB clean and press per side. Without rest, perform 2 KB clean and presses per side. Without rest, perform 3 KB clean and presses per side. Without rest, perform 4 KB clean and presses per side. Rest approx 60 seconds and repeat two more times for a total of 3 ladder climbs / rounds.

PART 2 – Perform 5 double burpees. Without rest, perform 12 1 arm KB rows per side. Repeat for 4 sets of each exercise total.

PART 3 – Perform 8 KB figure 8 to holds per side. Without rest, perform 12 close-grip push ups. Repeat for 4 sets of each exercise total.

PART 4 – PART 4 – Finish with 10 minutes of jogging / biking / rowing / any cardio of your choice at 60%-70% of your MHR. Every 2 minutes, stop and do a low “alligator” hold for :30, then resume!

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Don’t say I didn’t warn you. This could be one of the toughest upper body kettlebell workouts you’ll ever do.

But if you’re a real masochist, you should attempt the full 28-day Upper / Lower Kettlebell Shred Challenge. You’ll do workouts like this for a full month. Details and sign up now at the link below:

-> 28-day Kettlebell Upper / Lower Split Challenge

Good luck – you’re going to need it 🙂

-Forest Vance
KettlebellBasics.net