Check out this sample workout from my newest Isometrics + Kettlebells: 4-Week Workout Plan:
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Isometrics + Kettlebells – Week 3 / Workout 2
PART 1 – Do as many reps as you can of exercise 1 in 45 seconds. Rest for 15 seconds. Do as many reps as you can of exercise 2 in 45 seconds. Rest for 15 seconds. Repeat for four rounds total:
- Single arm KB press (22.5 sec per side) (recommended weight = 16/20k men – 8/12k women)
- ISO – Warrior III (22.5 sec per side)
PART 2 – Do as many rounds as you can of the circuit below in 9 minutes:
- 8 walking lunges (w/ double KBs at sides) (per leg) (recommended weight = 12/16k men – 8/12k women) (do same leg for consecutive reps this week)
- 15 recline rows OR 8 one arm KB rows per side (recommended weight = 16/20k men – 8/12k women)
- :5-:30 ISO – chin up holds (go as long as you can!) OR :15 sec holds at TOP of KB row (try to beat your time from last week!)
PART 3 – Do as many rounds as you can of the circuit below in 8 minutes:
- 5 one arm KB swings OR 5 high pulls OR 5 snatches per side (recommended weight = 16/20k men – 8/12k women) (challenge yourself to progress!)
- 8 spider climbs (per side) – add a push up
- :30 ISO – superhero hold
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Isometrics + Kettlebells: 4-Week Workout Plan
The hook:
Learn how to use the unique combination of kettlebells and isometrics to preserve your joints, forge new lean muscle, and cut your recovery time in half!
Author:
Forest Vance
What you get:
— Kettlebell Isometrics: 4-week training plan
— Kettlebell Isometrics 2.0: Free 4-week bonus plan
— Kettlebell Mobility Challenge: Learn to reduce pain and enhance recovery – free bonus
— Sport Yoga Series 2.0: Access 2022’s special series, originally $99 – free bonus
— Do 5 One Arm Push Ups: Mini course to master this skill – free bonus
Access to the Kettlebell Isometrics main program:
–> Access to Isometrics + Kettlebells: 4-Week Workout Plan
To your success! –
– Forest Vance
Master of Science, Human Movement
Kettlebell Expert
Over 40 Training Specialist
KettlebellBasics.net