I have a hybrid kettlebell strength workout for you today.
The important thing to keep in mind, to get the very most out of this one, is to use the heaviest weight you can handle with perfect form. NOT so heavy that you get sloppy. But, you gotta challenge yourself.
Otherwise, it won’t be nearly as tough.
Here we go – let’s get right to it:
Hybrid KB Strength Workout
First, do:
Turkish get ups – 5 each side, switching sides each rep
Do one or two TGU’s on each side with no added weight first – ‘naked’, as they say – and increase the weight progressively each set, until you’re really challenging yourself on reps 4 and 5.
Then, on to:
(Pair 1)
Double KB squat to press – 6 to 8
Band pull apart – 12 to 15
Repeat for a total of three sets each.
Go for it on the kb squat to press. Use as much weight as you can handle with perfect form. Try increasing the weight on the second and/or third set.
For the band pulls, hold a resistance band in front of you, with your arms straight and the band at about eye level. Pull the band apart, keeping your arms straight.
(Pair 2)
Kettlebell crush curl – 10 to 12
Feet elevated close grip push up – 8 to 10
Repeat for a total of three sets each.
Grab a heavy kb and ‘crush’ the ball part of the weight, while you do bicep curls with it. Superset this with a foot elevated close grip push up.
Finish with:
High Intensity Interval Cardio (optional)
30 second sprint
30 second recovery
Repeat 10 times
Run or bike are the preferred modalities for the high intensity cardio. The ‘sprint’ portion should be HARD – like 9 out of 10 intensity. The ‘recovery’ portion should be EASY – like 3 out of 10 intensity.
Whew! Give that one a try, and let me know how it goes.
Also – if you’re looking to finally MASTER your KB training technique – so you can do workouts like these with perfect form, and get the full benefits that kettlebell training can offer – make sure to register for my upcoming kettlebell workshop. You’ll even get a free copy of my Hybrid Kettlebell Strength and Conditioning program when you sign up!
Just a few spots left at early-bird pricing, click the link below for more info:
=> February 1st Kettlebell Workshop @ FVT
Have a great day, and talk soon –
Forest Vance, MS, CPT, RKC
PS – If you are:
- Looking to learn the basics of safe and effective kettlebell training
- Are already training with KB’s, but having problems mastering good technique
- Tired of your lower back/forearms/shoulders/etc. hurting after a KB training session
- Simply love kettlebells, want to discover new training tips and workouts, and spend an awesome day around like-minded kettlebell enthusiasts
You NEED to be at my kettlebell workshop. Details and sign up here: