Kettlebell Hell Volume 1

Cardio

1 x 10:00

Heroic Warm-up

Push-Up

5 x 1:00

Double KB Clean & Jerk

5 x 6 @ 35.27 kg

Bench Dips

4 x 1:00

KB Single Arm Floor Press

4 x 8 @ 44.09 kg

I highly recommend a weighted vest for this one. Do as many reps as possible (AMRAP) for a total time of 12 Minutes, there is a built in timer in TrainHeroic you can use. 10 russian kettlebell swings (24kg) 14 alternating forward lunges (weighted vest, 7 reps per leg) 30 seconds of mountain climbers (weighted vest) Kettlebell Swings: Hold a kettlebell with both hands, stand with feet shoulder-width apart, and hinge at the hips to swing the kettlebell up to shoulder height. Alternating Lunges with Weighted Vest: Put on the weighted vest and stand with your feet hip-width apart. Step forward with one foot and lower your body until your front thigh is parallel to the ground. Push back up to the starting position and repeat with the other leg. Mountain Climbers with Weighted Vest: Start in a plank position with the weighted vest on. Bring one knee towards your chest, then switch legs, alternating as fast as you can.

The vast majority of people skill cool downs, to save time or just out of lack of interest. That will genuinely hamper your recovery. Plan appropriately and do your damn cool down. Here is a straight forward protocol to follow. Make sure to hold each stretch for at least 15 seconds and up to 30 seconds, and take slow, deep breaths while stretching. Cobra Pose: Lie face down on the floor, with your hands placed beneath your shoulders. Slowly push up, straightening your arms and lifting your chest off the floor. Hold for 15-30 seconds, then release. Child's Pose: Sit on your heels with your knees wide apart. Fold forward, stretching your arms out in front of you and resting your forehead on the ground. Hold for 15-30 seconds. Seated Forward Fold: Sit on the ground with your legs straight out in front of you. Reach forward and try to touch your toes, keeping your back as straight as possible. Hold for 15-30 seconds. Figure 4 Stretch: Lie on your back with your knees bent and feet flat on the ground. Cross your left ankle over your right knee and pull your right knee towards your chest. Hold for 15-30 seconds, then switch sides. Shoulder Stretch: Stand with your feet shoulder-width apart. Take your left arm across your chest and use your right arm to gently pull it towards your body. Hold for 15-30 seconds, then switch sides. Quad Stretch: Stand with your feet shoulder-width apart. Bend your left knee and lift your foot towards your butt, grabbing your ankle with your left hand. Hold for 15-30 seconds, then switch sides. Hamstring Stretch: Sit on the ground with your legs straight out in front of you. Reach forward and try to touch your toes, keeping your back as straight as possible. Hold for 15-30 seconds.

Walk

1 x 45:00

Cardio

1 x 10:00

Heroic Warm-up

Double KB Bent Over Row

5 x 10 @ 35.27 kg

KB Snatch

5 x 6 @ 44.09 kg

Kettlebell Renegade Row

4 x 8 @ 35.27 kg

Kettlebell Overhead Tricep Extension

4 x 8 @ 35.27 kg

Perform the following exercises for 3 rounds, as quickly as possible: 15 kettlebell high pulls (16kg) 12 push-ups (weighted vest) 9 parallette bar L-sit leg Hold Kettlebell High Pulls: Stand with feet shoulder-width apart, holding a kettlebell with both hands in front of your body. Hinge at the hips and pull the kettlebell up towards your chest, using momentum to lift it as high as possible. Lower the kettlebell back down to the starting position and repeat for the prescribed number of reps. Push-Ups (weighted vest): Start in a plank position with your hands slightly wider than shoulder-width apart. Lower your body down towards the ground, keeping your elbows close to your body. Push back up to the starting position and repeat for the prescribed number of reps. Parallette Bar L-Sit Leg Raises: Sit on the parallette bars with your hands by your sides and your legs extended in front of you. Lift your legs up towards your chest while keeping them straight, and then lower them back down to the starting position. Repeat for the prescribed number of reps.

Downward Dog: Begin on your hands and knees, then lift your hips up and back to create an inverted V-shape with your body. Keep your arms and legs straight and your head between your arms. Hold for 15-30 seconds. Pigeon Pose: Start on all fours, then bring your left knee forward and place it behind your left wrist. Slide your right leg back and lower your body down onto your forearms. Hold for 15-30 seconds, then switch sides. Thread the Needle: Begin on all fours, then bring your left arm under your body and stretch it out to the right. Rest your left shoulder and ear on the ground and hold for 15-30 seconds, then switch sides. Lizard Pose: Start in a lunge position with your left foot forward. Lower your left forearm to the inside of your left foot and hold for 15-30 seconds, then switch sides. Seated Spinal Twist: Sit on the ground with your legs extended out in front of you. Bend your right knee and place your foot on the outside of your left knee. Twist your torso to the right and hold for 15-30 seconds, then switch sides. Butterfly Stretch: Sit on the ground with the soles of your feet touching and your knees bent out to the sides. Gently press down on your knees to deepen the stretch in your inner thighs and hold for 15-30 seconds. Remember to breathe deeply and hold each stretch for at least 15 seconds, up to 30 seconds if possible. Allow your heart rate to slow down and your body to relax.

Walk

1 x 45:00

Cardio

Heroic Warm-up

Double KB Front Squat

5 x 10 @ 35.27 kg

1-Arm KB overhead press

5 x 6 @ 44.09 kg

Parallette L-Sit Hold

4 x 1

1-Arm KB Row

4 x 8 @ 52.91 kg

EMOM 12 minutes: Odd: 10 kettlebell goblet squats (20kg) + 5 burpees (weighted vest if you're brave) Even: 10 kettlebell suitcase deadlifts (2x16kg) + 5 push-ups (weighted vest if you're brave) Hold a kettlebell by the horns, with the weight resting against your chest. Squat down, keeping your chest up and your core engaged. Push up through your heels to return to the starting position. Immediately follow with 5 burpees, wearing a weighted vest if available. Repeat this sequence for every odd minute (1, 3, 5, 7, 9, 11) for a total of 6 sets. Even: 10 kettlebell suitcase deadlifts (2x16kg) + 5 push-ups (weighted vest) Stand with a kettlebell on each side of your feet. Bend at the waist and grab one kettlebell with one hand, keeping your back flat and your core engaged. Stand up straight, squeezing your glutes and keeping your shoulders level. Repeat for 10 reps on each side, resting for the remainder of the even minute (2, 4, 6, 8, 10, 12). Immediately follow with 5 push-ups, wearing a weighted vest if available. Repeat this sequence for every even minute for a total of 6 sets.

Child's Pose: Begin on all fours, then sit back on your heels and stretch your arms out in front of you. Rest your forehead on the ground and hold for 15-30 seconds. Seated Forward Fold: Sit on the ground with your legs straight out in front of you. Reach forward and try to touch your toes, keeping your back as straight as possible. Hold for 15-30 seconds. Cat-Cow Stretch: Begin on all fours with your wrists directly under your shoulders and your knees under your hips. As you inhale, arch your back and lift your head and tailbone towards the ceiling. As you exhale, round your spine and bring your head and tailbone towards the ground. Repeat for 10-15 repetitions. Standing Hamstring Stretch: Stand with your feet hip-width apart. Step your left foot forward and bend your left knee, keeping your right leg straight. Place your hands on your left thigh and lean forward, stretching the back of your right leg. Hold for 15-30 seconds, then switch sides. Shoulder Stretch: Stand with your feet shoulder-width apart. Take your left arm across your chest and use your right arm to gently pull it towards your body. Hold for 15-30 seconds, then switch sides. Quad Stretch: Stand with your feet shoulder-width apart. Bend your left knee and lift your foot towards your butt, grabbing your ankle with your left hand. Hold for 15-30 seconds, then switch sides. Remember to hold each stretch for at least 15 seconds, up to 30 seconds if possible, and take slow, deep breaths while stretching. Allow your body to cool down and relax after your workout.