BOOTCAMP KETTLEBELL WORKOUTS 21 Timed Circuits
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2 BOOTCAMP KETTLEBELL WORKOUTS timed circuits By Georgette Pann & Tammy Greear BOOTCAMP KETTLEBELL WORKOUTS 21 Suggested Warm -up and Cool Down for each workout Warm-ups: 1 minute each Arm Circles Jump Squats Burpees Bicycles V-ups Cool-downs 5 minutes of full body stretches Slow spinal twists Deep breathing. 1
3 #1 - #6: Using 1 kettlebell (24kg for men-16kg women) or modify weight accordingly Perform each exercise for 1 minute. Rest for 1 minute after entire circuit is complete. Repeat circuit four times. Workout #1: Figure 8s (between the legs) Overhead Press Wide Squats High Plank One-legged Deadlift (right) One-legged Deadlift (left) Diamond Pushups Workout #2: Around-the-body (clockwise) Around-the-body (counter clockwise) Short swing with reverse bicep curl (right) Short swing with reverse bicep curl (left) Stationary Lunge pick-up Wide Squat to Forward Press Laying Tricep Extensions Workout #3: Woodchops (left) Woodchops (right) Full Swing Handle-grip Overhead Press (right) Handle-grip Overhead Press (left) Around-the-head with chops (ribbons) Alternating Half Swings 2
4 Workout #4: Walking Lunges with Overhead Presses Russian Twists Laying Chest Presses V-ups Stiff-legged Deadlifts Overhead Press with Tricep Extensions Calf Raises Workout #5: Front Shoulder Raise-hold, Squat-hold Knee-high Skips, Overhead-hold Lunge-hold, Bicep Curls (right) Lunge-hold, Bicep Curls (left) Wide Squat-hold, Upright Row-hold V-up hold, Chest Presses Calf Raise-hold, Shoulder-to-shoulder Overhead Presses Workout #6: One-arm Snatch (right) One-arm Snatch (left) Turkish get-ups (right) Turkish get-ups (left) One-legged Bent-over Row (right) One-legged Bent-over Row (left) Figure 8s from side-to-side Station #7 - #10: s are used at every other station. Using two kettlebells Perform each exercise for 1 minute. Rest for 2 minutes after completing all stations. Repeat circuit three times. Workout #7: Power Cleans (KB) Lateral Jumps Wide Pushups (KB) Jump rope Step-ups (KB) 3
5 Alternating Front Kicks Clean and Press (KB) Mountain Climbers Workout #8: Military Pushups (KB) Sprints Dips (KB) BoxJumps High Plank with Alternating Back Rows (KB) Jump Squats Push Press (KB) Frog Leaps Workout #9: Side Bends (KB) Jumping Jacks Standard Pushups (KB) Split-squat Jumps Handle-grip Overhead Shoulder Press (KB) Squat Thrusts Short Swing with Reverse Bicep Curl (KB) Standing Bicycles Workout #10: Side Shoulder Raises (KB) Suicides Jackknife Pushups (KB) Sled Pushes Handle-grip Overhead Shoulder Press Squat (KB) Tire Flips Overhead Tricep Extensions (KB) Pullups Tempo #11 - #14: Perform each exercise for 1 minute using a tempo count of (4 seconds concentric, 2 seconds hold, 4 seconds eccentric). Rest for 2 minutes and repeat circuit four times. 4
6 Workout #11: Using one kettlebell Wide Squat to Upright Row Bicep Curl (right) Bicep Curl (left) Lunge out to Back Row (right) Lunge out to Back Row (left) Calf Raise to Overhead Shoulder Press Squat to Forward chest Press Workout #12: Using one kettlebell Wide Squats on Toes Front Shoulder Raises (right) Front Shoulder Raises (left) Laying Chest Presses with Leg Raises Crunches One-legged Bent-over Back Row (right) One-legged Bent-over Back Row (left) Workout #13: Using two kettlebells Declined Pushups Dips Straight-legged Deadlifts Bent-over Back Rows Handle-grip Overhead Shoulder Press Squats Alternating Upright Rows Workout #14: Using two kettlebells Side Shoulder Raises Feet-together Squats Staggered Pushups High Plank with Alternating Back Rows Push Press Laying Tricep Extensions Alternating Bicep Curls 5
7 Tabata Style #15 - #18: Perform each exercise for 20 seconds then rest for 10 seconds and repeat eight times for a total of 4 minutes per exercise. Workout #15: Using two kettlebells Perform a 2 minute plank after each tabata exercise. Step-ups Plank (2 minutes) Power Cleans Plank (2 minutes) Woodchops (right) Plank (2 minutes) Woodchops (left) Plank (2 minutes) Clean and Press Plank (2 minutes) Workout #16: Using one kettlebell for every other tabata exercise Full Swing (KB) Mountain Climbers Around-the-head with chops (ribbons) (KB) Star Jumps Stationary Lunges with Chest Press (KB) Lateral Jumps Full Swing to Overhead Tricep Extensions (KB) Knee-high Skips Workout #17: Using two kettlebells Perform a 1 minute high plank and 1 minute of fire hydrants after each tabata exercise. Spiderman Pushups High Plank (1 minute) Fire Hydrants (1 minute) Half Swings High Plank (1 minute) Fire Hydrants (1 minute) Snatches 6
8 High Plank (1 minute) Fire Hydrants (1 minute) Alternating Full Swings High Plank (1 minute) Fire Hydrants (1 minute) Lunges to Side Shoulder Raises High Plank (1minute) Fire Hydrants (1 minute) Workout #18: Using one kettlebell. Perform all tabata exercises. Rest for 2 minutes and repeat circuit. Around-the-body (clockwise) Around-the-body (counterclockwise) Figure 8s (between the legs) V-ups Figure 8s (around-the-head) Fast and Furious #19 - #21: Perform each exercise for 30 seconds as fast as you can using proper form. Rest for 2 minutes and repeat circuit five times. Workout #19: Using both one and two kettlebells. Wide Pushups (2 KB) Burpees (2 KB) Short Swing to Reverse Bicep Curl (2 KB) Wide Squats (1 KB) Full Swing (1 KB) Handle-grip Alternating Overhead Shoulder Press (2 KB) Mountain Climbers (2 KB) Woodchops, right (1 KB) Woodchops, left (1 KB) High Plank with Alternating Back Rows (2 KB) Workout #20: Using one and two kettlebells and body-weight Alternating High Planks to Low Planks Russian twists (1 KB) 7
9 Push Press, right (1 KB) Push Press, left (1 KB) Bear Crawls Crab Crawls Alternating Overhead Shoulder Press (2 KB) Staggered Pushups (2 KB) Snatches (2 KB) Jumping Jacks Workout #21: Using two kettlebells and other Equipment. Sled Push Squat Thrusts to Bicep Curls (2 KB) Speed Bag Squat Thrusts to Overhead Shoulder Press (2 KB) Tire Flips Squat Thrusts to Pushups (2 KB) Sandbag Throws Squat Thrusts to Calf Raises (2 KB) Jump Rope Squat Thrusts to Bent-over Back Rows (2 KB) 8
10 Disclaimer Consult your physician before starting this exercise program. Workout.com is an advanced workout. It is not recommended for beginners, anyone who has a respiratory or heart condition, high blood pressure or cholesterol, or severe joint ailments without a release from their physician. Review this program in its entirety before starting. It is not meant to substitute any other exercise regimen your physician may have prescribed to you. Train smart. Any exercise regimen poses risks. Modifications can and should be used, if any physical discomfort during workout arises. Pay close attention to proper body mechanics and breathing during each exercise. Stop exercising, if severe joint pain, muscle cramping, shortness of breath, nausea and/or dizziness occur. Be mindful of your surroundings. Keep any objects (other than those being used in the workout) out of the way. The creators of Workout.com do not guarantee weight loss with this program. Results vary depending on each individual s motivation and effort put into each workout. 9
11 Authors Georgette Pann: co owner of NutriFitness LLC. She has 25+ years experience in the Health and Fitness field with expertise in fitness bootcamps. She is author and creator of the best selling "Sure Victory Fitness Business in a Box" at and Sure Results: The Ultimate Book of To grab some Free Business Building Tools go to The Fitness Inner Circle Blog for bootcamp trainers and fitness Pros at Tammy Greear: Co-owner and business manager of NutriFitness Personal Training Studio She is a certified personal trainer and has over 10 years experience in the Health and Fitness industry with expertise in weight loss/gain, nutrition, bodybuilding, fitness contest preparation and fitness bootcamps. She is creator of Zen-Tempo body flow workout and WIRRED fitness endurance workout. Tammy coauthored the best selling Sure Victory Fitness Kit available at 10
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