Introduction
Welcome to our From Russia with Love Kettlebell Workout! It’s time to embrace the power of Mother Russia’s favourite training tool: the almighty kettlebell! This Kettlebell Commando workout will push you to peak shape and fitness, grinding through every rep with precision and purpose. Burn off excess calories, blast fat, and boost your energy levels. Grab your kettlebell and get to work – the only thing standing between you and your goals is effort. Поехали! (Let’s go!)
The Circuit
This is a HIIT circuit workout with alternating periods of high intensity with those of low intensity.
Perform each exercise continuously for 40 seconds at high intensity, then rest for 20 seconds. Repeat each exercise 4-6 times (depending on your level) before moving onto the next exercise. Repeat this until you have completed all exercises required reps and sets!
If you have enough energy at the end of the circuit throw in a cardio session for 20 mins in the form of jogging, skipping or cycling to embrace the EPOC (Excess Post-exercise oxygen consumption) or ‘afterburn’ effects.
- Kettlebell Goblet Squats.
- ‘Russian’ Kettlebell Swings.
- Clean and Press with KB’s.
- Kettlebell Deadlifts.
- Side lunges with KB’s.
- Kettlebell Russian twists.
4-6 rounds of each listed exercise for 40 seconds work, 20 seconds rest.
Post Circuit
Cardio of your choice for 20 minutes. Running, cycling, brisk walking, stair climbing, swimming. The choice is yours but make it vigorous!
Enjoy. 🙂
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