Breakingmuscle-kettlebell Workout Cycle 3

Kettlebell Workout: Cycle 3

The third cycle of kettlebell workouts from Dini Leopoldo will test yourendurance and build overall strength with functional kettlebell andbodyweight exercises.

Kettlebell Workout: Cycle 3, Week 1, Day 1

http://breakingmuscle.com/kettlebell/kettlebell-workout-cycle-3-week-1-day-1

Welcome to the Kettlebell workout from coach Dini Leopoldo. Two new workouts are posted each week - onTuesday and Thursday - and can be done on any day you have available. Make sure you warm up adequatelybefore starting any of these workouts!

Kettlebell Workout - Day 1

Joint mobility/Primal Move

3x20 Swings3x7 Tall Kneeling Halos

3x3 Windmills per side3x6 Goblet Squats3x8 High Pulls per side

3x8 Push Up3x6 Stationary Rack Lunges3x20 Up Chucks

Stretch






2x30sec Bear Crawl with no kettlebell2x30sec Bridges

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http://breakingmuscle.com/author/dini-leopoldo

http://breakingmuscle.com/video/primal-move-workout-1-warm



4x5 Rack Squats4x6 Single Arm Rows4x7 Burpees

3x8 Bridge Press per side3x6 Suitcase Deadlift per side3x10 Hand to Hand Swings

3x30sec Pullover Crunches3x20sec Side Crunches per side

Stretch






3x20sec Jumping Jacks

2x25 Swings2x10 Push Ups

2x20sec Presses per side2x20sec Goblet Squats2x20sec Overhead Walk per side2x20sec Swings

2x20sec Single Arm Rows2x20sec Stationary Lunges per side2x20sec Rack Squats per side or 2 KTB2x20sec One Hand Swings

2x20sec Russian Twist2x20sec Planks2x20 Pullover Crunches

Stretch



Welcome to the Kettlebell workout from coach Dini Leopoldo. Two new workouts are posted each week - onTuesday and Thursday - and can be done on any day you have available. Make sure you warm up adequately

2

http://www.youtube.com/watch?v=3ckjfdEBGCI



http://www.youtube.com/watch?v=TmkfwzCfTlg

http://www.youtube.com/watch?v=hd9rJNANXPs

http://www.youtube.com/watch?v=s0jONh0wztY


before starting any of these workouts!



3x30sec Sit Ups and Side Sit Ups

30-25-20-15 Swings25-20-15-10 Bodyweight Squats (All the way down all the way up)20-15-10-5 Push Ups

3x5 Back Lunges with rotation (1 back lunge followed by one rotation)

3x7 Military Press3x20sec Jump Squats

3x10 Good Morning stretches3x30sec Mountain Climbers

3x20sec Hot Potato3x7 Pullover Crunches3x30sec Side to Side Planks

Stretch






3x5 Mini Burpees

2x3 Windmills2x5 Overhead Squat2x Bear Crawls2x30sec Tactical Lunges

3x5 Heartbeat Squats3x8 Bicep Curls3x6-8 Triceps Extension3x30sec Swings

3x20sec Side Crunches3x20sec Hot Potato

Stretch

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http://www.youtube.com/watch?v=AYC9mgB358c



Welcome to the RKC Kettlebell workout from coach Dini Leopoldo. Two new workouts are posted each week -on Tuesday and Thursday - and can be done on any day you have available. Make sure you warm up adequatelybefore starting any of these workouts!



2x20sec High Bridges2x20sec Supermans

3x25 Swings3x10 Push Ups3x15 Bodyweight Squats

2x2 Turkish Get Up per side2x10 One Arm Swings

3x6 Stabilize Plank Single Arm Row per side3x8 Good Morning Stretch3x10 Push Press3x6 Burpees

3x30sec Pullover Crunches3x20 sec Knee Cross Crunches

Stretch






2x30sec Planks

5x1Turkish Get Ups per side5x20 Swings

4x5 Goblet Squats4x3 Presses per side4x5 Burpees

3x10 V-ups

4



http://www.youtube.com/watch?v=CiYBWs5yMDE

http://www.youtube.com/watch?v=3ckjfdEBGCI




3x20sec Russian twist

Stretch






5x10 Swings5x8 Push Ups5x5 Sumo Squats5x10 Swings

3x5 Pullover Sit Ups3x20sec per side Side Crunches

Stretch






3x30sec Scorpions

3x10 Push Ups3x5 per side Underneath Lunges3x10 Swings

3x6 Single Arm Row3x5 Rack Squats per side3x10 Push Press

4x20sec Side Planks per side4x20sec Planks

Stretch

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4x25 Swings4x8 Around the World4x5 Halos per side

3x5 Heartbeat Squats3x3 Heartbeat Squats3x1 Heartbeat Squats

2x30sec Tactical Lunges2x30sec Elbow Hands Planks

2x20sec Russian Twist2x20sec Hot Potato

Stretch






2x20 Swings2x10 Push-ups

4x5 Squats and Curls

3x3 Military Presses3x6 Stationary Lunges per side3x6 High Pulls

3x20 Swings

3x20sec Up Chucks (Hold kettlebell upside down, with knees bent and feet a hip width apart. Throw the kettlebelloverhead and lock your knees, then bend your knees as you catch the bell.)

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2x10 Bodyweight Squats2x20sec Mountain Climbers

3x5 Overhead Squats per side3x5 Renegade Row per side3x10 Swings

3x6 Bridge Press3x6 Kickstand Lunges3x6 Snatches per side

3x20sec Pullover Crunches3x20sec Crunches per side

Stretch






2x2 Unweighted Turkish Get Ups/side

4x25 Swings4x30sec Plank Knee Tuck

4x5 Front Squats4x5 Military Press4x8 Cleans/side

3x3 Windmill

Stretch

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http://www.youtube.com/watch?v=LMVFmnXjbcs










2x30sec Crawling Forward

3x3 Turkish Get Ups3x30sec Swings

3x5 Overhead Squats3x10 Push Ups3x20sec Swings

4x5 Snatches

2x 45sec Pullover Crunches

Stretch






3x20 Swings3x10 Around the World per side3x5 Halos per side

4x6 In the Rack Squats per side4x4 Military Press per side4x5 Burpees

3x10 Renegade Row3x20sec Mountain Climbers

3x30sec Russian Twist3x20sec Pullover Sit Ups

Stretch

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2x20sec High Bridges2x20sec Elbow Hands Planks

4x10 One Hand Swings4x7 Tall Kneeling Halos/each direction

5 Turkish Get Ups per side, alternating

2x10 Double Kettlebell Sumo Deadlift2x10 Double Kettlebell Back Rows2x5 Double Kettlebell High Pulls

3x20sec Hot Potato

Stretch






2x30sec Planks2x30 Swings

3x5 Squats and Curls repeat 3x3x10 Dips on the bench3x10 Hand to Hand Swings

3x3-5 Pistol Squat (Beginners use the bench to give support)3x5 Push Ups w/feet on the bench

3x5 Double Clean

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http://www.youtube.com/watch?v=ekH55RVQLLk



http://www.youtube.com/watch?v=_bVvuQ4i0p0

3x5 Double Military Press

2x5 Windmills2x30sec V-ups

Stretch






4x15 Jumping Jacks4x10 Halos/direction

4x5 Goblet Squats4x20sec High Planks

3x10 Around the World3x5 Military Press

3x30sec Front Walking Lunges

3x5 Snatch

3x3 Half Get Up/side3x20sec Up Chucks

Stretch






2x30sec Planks, touching the kettlebell2x25 Hand-to-Hand Swings

10





3x5 Single Leg Deadlift/side3x8 Push Ups, jumping in and out

3x5 Double Squats3x5 Double Military Press3x5 Double High Pulls

3x5 Renegade Row/side3x5 Forward Rack Lunges per side

4x30sec Single Arm Sit Up (2/ side)

Stretch






2x20sec Crab Walk

5x10 Swings5x10 Front Squats5x10 Push Ups

2x5 Turkish Get Ups

3x10 Underneath Lunges

2x5 Double Kettlebell Back Rows2x5 Double Kettlebell Bridge Press

3x30sec Hot Potato4x5 Pullover Sit Ups

Stretch




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3x30sec Scorpions

2x20 Swings2x5 Halos/side

5 minutes Turkish Get Ups

3x8 Push Ups3x5 Overhead Squats per side3x10 Swings

3x5 Pullover Sit Ups

Stretch






2x30sec High Planks

3x10 Push Press with Triceps Extension3x30sec Tactical Lunges

4x5 Snatches per side

4x5 Boot Strappers4x5 Bridge Press per side4x5 Burpees

4x20sec Sitting Hot Potato4x20sec Side Crunches

Stretch



Welcome to the Kettlebell workout from coach Dini Leopoldo. Two new workouts are posted each week - on

12







http://www.youtube.com/watch?v=nQCxfCD4MHU


Tuesday and Thursday - and can be done on any day you have available. Make sure you warm up adequatelybefore starting any of these workouts!



3x30sec Air Squats3x30sec Push Ups, jumping to the side at each time

4x20sec Swings4x5 Around the World per side4x5 Walking Halos per side

3x3 Turkish Get Ups per side

3x5 Rack Squats3x20sec Overhead Walk per side

5x20sec High Pulls per side5x10sec Rest

3x20sec Up Chucks






2x20sec Frog Squats, forward and backward with no kettlebell

3x8 Push Press per side

3x8 Rack Forward Lunges per side3x8 Halos per side3x8 One Hand Swings per side

4x5 Squats, each followed by 3 heart beats (Extend kettlebell straight out at chest level, then return to the originalposition)

2x30sec V-ups2x30sec Mountain Climbers2x30sec Russian Twist

Stretch

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Breakingmuscle-kettlebell Workout Cycle 3

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