Single Kettlebell Home Workout

Single Kettlebell Home Workout
00:01:02 Warm-up and workout details
00:03:22 What we thought of the workout
00:04:18 How you can get full access and why
00:08:07 Programming; weight selection
00:10:00 Warm-up and workout demo

THESSALONIKI
Cardio and strength

WARM-UP
3 x jumping jacks
3 x Frankenstein kicks into internal and external hip rotation
Repeat on the other side
2 rounds

5 x arm circles each way
Repeat on the other side
5 x hip circles each way
5 x ankle circles each way
4 cycles

WORKOUT
Task 1
5 full snatch into reverse TGU
Switch at will
20 rounds
FOR TIME
20 minute time cap

Task 2
Mobility work
3 x alternating supine spinal twist
2 x cat cow into downward dog and child’s pose
2 x alternating runners’ lunge into arm circle
8 minutes

Task 3
Combo:
Bent-over row
- Narrow
- Wide
x 2
3 bicycle crunches
Switch at will
12 min. AMRAP

Scoring
Task 1: Remaining seconds times weight
Task 3: Rounds times weight

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