Sweaty September Kettlebell Workout

PULSE kicked of its first round of group classes this month with this killer strength circuit and swing ladder -- try it out and come join us for a class!RKC Kettlebells

Strength

3 rounds --

  • Goblet Squat - hold at the bottom and do 1 Bicep Curl
  • Goblet Squat + 2 Bicep Curls
  • Goblet Squat + 3 Bicep Curl
  • Goblet Squat + 4 Bicep Curls
  • Goblet Squat + 5 Bicep Curl
  • 10 Alligator Push Ups

3 rounds --

  • 10 Kettlebell Lunges + Strict Press R/L
  • 10 Kettlebell Pull Overs

Swing Ladder

Get a stop watch or interval timer.  Do the prescribed number of swings (we did two handed), then rest for the remainder of the 30 seconds.  Start the next set as soon as the next 30 sec interval begins.  Your rest will slowly decrease as your swings work up.  At the end of the ladder, rest 60 seconds and begin the next round!

Round 1 --> 5-15 by 1 (5, 6, 7, 8....15)

Round 2 --> 5-15 by 2 (5, 7, 9...)

Round 3 --> 5-15 by 5 (5, 10, 15)

Finisher --> TABATTA!  15 Swings (20 seconds) + 10 sec Rest // 4 sets!!