300 Kettlebell Swings
Stronger Athlete
General Fitness, Strength & Conditioning, Functional Fitness300 Kettlebell Swings is a twist on challenge from kettlebell world. I added few extra challenges along the 4 weeks in order to get you entertained and intrested in the plan.
A
Shoulder Warm Up
B
Hip Warm Up
C
Mobility Flow
Circuit
D
Start the stop watch and every 90 seconds perform one round. Do 10 rounds in total. 30 RU KB Swings 5 Push Ups
E
Hollow Body Rock
5 x 10
F
Cool Down Stretch
A
Shoulder Warm Up
B
Hip Warm Up
C
Mobility Flow
Circuit
D
Every minute for 30 minutes (30' EMOM) execute one round. 10 RU KB Swings 6 Goblet KB Lateral Lunges
E
Cool Down Stretch
A
Shoulder Warm Up
B
Hip Warm Up
C
Mobility Flow
D1
Hand to Hand KB Swings
1 x 300
D2
KB Halo
1 x 12
E
Cool Down Stretch
A
Shoulder Warm Up
B
Hip Warm Up
C
Mobility Flow
Circuit
D
5 rounds - between rounds rest till fully recovered breathing only by nose 15 Single Arm KB Swings Left 30 RU KB Swings 15 Single Arm KB Swings Right 10 Goblet KB Press
E
Hollow Body Rock
1 x 3:00
F
Cool Down Stretch
A
Shoulder Warm Up
B
Hip Warm Up
C
Mobility Flow
D
RU KB Swing
1 x 300
E
Asymmetric Push Ups on KB
1 x 60
Circuit
F
3 super sets 10 Hollow Body Rock 10 V-Ups
G
Cool Down Stretch
A
Shoulder Warm Up
B
Hip Warm Up
C
Mobility Flow
Circuit
D
Start a stop watch and every 90 seconds for 20 rounds perform 15 Single Arm KB Swings - change hand every round 3 Offset Front Rack KB Pumping Back Lunge
E
V-Ups
2 x MAX
F
Cool Down Stretch
A
Shoulder Warm Up
B
Hip Warm Up
C
Mobility Flow
Circuit
D
Start a stopwatch and every 2,5 minutes for 15 rounds perform 20 Hand to Hand KB Swings 2 TGU (per side)
E
Cool Down Stretch
The pure minimalist plan for fitness is here. You don't need extensive amount of equipment, just one kettlebell is enough.
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