Kettlebell Blitz

An intro to kettlebells from a book I got a while back called Body Strong Kettlebell Blitz by Paul Bova. If you can adjust times to your fitness level. Your goal is to be able to do the program the way it is written now. If you are just beginning I suggest you start with shorter workout intervals and longer rest periods. Please give feedback on exercise descriptions. I would love to add pictures. Hope this feature comes soon.

Exercises

Set 1: 1 ronde

Kettlebell Swings

30 seconden

Left Kettlebell Swings

30 seconden

Right Kettlebell Swings

30 seconden

Alternating Kettlebell Swings

30 seconden

Set 2: 1 ronde

Rest

1 min 10 sec

Set 3: 2 rondes

Kettlebell Around the World

30 seconden

Good Morning with Kettlebell

30 seconden

Set 4: 1 ronde

Rest

1 min 10 sec

Set 5: 2 rondes

Right Side Kettlebell Clean & Press

30 seconden

Left Side Kettlebell Clean & Press

30 seconden

Set 6: 1 ronde

Rest

1 min 10 sec

Set 7: 1 ronde

Kettlebell Around the Waist - Right

30 seconden

Kettlebell Right Arm Bent Over Row

30 seconden

Kettlebell Around the Waist - Left

30 seconden

Kettlebell Left Arm Bent Over Row

30 seconden

Set 8: 1 ronde

Rest

1 min 10 sec

Set 9: 2 rondes

Kettlebell One Arm Chest Press - Left

30 seconden

Kettlebell One Arm Chest Press - Right

30 seconden

Set 10: 1 ronde

Rest

1 min 10 sec

Set 11: 2 rondes

Kettlebell Windmill

30 seconden

Overhead Squat with Kettlebell

30 seconden

Set 12: 1 ronde

Rest

1 min 10 sec

Set 13: 1 ronde

Left Lunge with Kettlebell

30 seconden

Sumo Squats with Kettlebell

30 seconden

Right Lunge with Kettlebell

30 seconden

Sumo Squats with Kettlebell

30 seconden

Set 14: 1 ronde

Rest

1 min 10 sec

Set 15: 1 ronde

Kettlebell Bi-Tri Combo

30 seconden

Kettlebell Hammer Curls

30 seconden

Kettlebell Tricep Curl

30 seconden

Kettlebell Bi-Tri Combo

30 seconden

Set 16: 1 ronde

Rest

1 min 10 sec

Set 17: 1 ronde

Left Kettlebell High Pull

45 seconden

Right Kettlebell High Pull

45 seconden

Set 18: 1 ronde

Rest

1 min 10 sec

Set 19: 2 rondes

Kettlebell Crunches

30 seconden

Russian Twists with Kettlebell

30 seconden

Set 20: 1 ronde

High Five Yourself On A Great Job Done!

5 seconden

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Topkeuze voor deze Workout

Power Systems Kettlebells

Increase your functional strength by doing kettlebell exercises at home. These kettlebells have premium molded rubber and make it easy to see the weight from any angle.

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