ON A MISSION TO CHANGE YOUR LIFE
THE MUSCLE CLUB
LIFESTYLE
MORE THAN A TREND
MORE THAN A FAD
MORE THAN A HOBBY
...
IT'S A LIFETYLE
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CHOOSE YOUR TYPE OF TRAINING PROGRAM
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30 widely varied kettlebell workouts
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If you thought kettlebells were only for swinging, this ebook will make you think again. 30 widely varied workouts, from AMRAP's to EMOM's, and from goblet squats to Turkish get-ups. It is a great way to introduce new movements and workout formats into your routine.
Some workouts require 2 kettlebells, so it would be ideal if you had access to two kettlebells of the same weight. However, if you do not have access to two same weight kettlebells, you can still make it work with one.
This program is a great tool for bettering yourself as an all-around athlete, and with so little equipment, these workouts will keep it interesting every day for your enthusiasm, and they can be done just about anywhere.
* Recommended equipment (some are additional, therefore, not necessary):
- 53/35 lb Kettlebell (suggested weight, but subjective to the person)
- 70/53 lb Kettlebell if advanced (suggested weight, but subjective to the person)
- Pull-up Bar
- Jumprope
- Box (for box jumps and dips)
* 1st Sample Workout
- EMOM for AMRAP
Minute 1: 5 KB Hang Clean and Jerk 53/35
Minute 2: 10 Pushups
Minute 3: 12 KB Swings
Minute 4: 10 KB Gorilla Rows (each side)
Minute 5: 12 Air Squats
Minute 6: Rest
The goal is to do at least 5 rounds, but go as many rounds as possible. You can try without the rest minute if you don’t need it.
* 2nd Sample Workout
- TABATA
Single Arm Russian Swings
Single Arm Hang Cleans
Single Arm Deadlifts
Single Lunges (hold at your side)
Single Arm Front Rack Squats
Tabata (20 seconds of work by 10 seconds of rest)
Utilize 1 KB 53/35, perform 4 rounds on each side.
* 3rd Sample Workout
- EMOM
5 Rounds
Minute 1: 7 KB Right Snatches 70/53
Minute 2: 7 Front Squats
Minute 3: 7 KB Left Snatches 70/53
Minute 4: 7 Front Squats
Minute 5: AMRAP KB SHDP’s 70/53
Minute 6: AMRAP Push-Ups