Rugged Kettlebell
Edwin Woods
We don’t exercise, we train. It’s deeper than fitness. Train for purpose, train for preparation, and train for life. This movement is one of the few that will help you achieve that.
Get Up, and Get Strong!
Dive into my world, where I employ specialized tools like kettlebells to elevate your workouts to the next level. By embracing these distinctive tools, you'll experience unique benefits such as:
Kettlebells: Build full body strength and explosive power, while torching calories through dynamic compound movements.
Warm Up / Cool Down
A
Kettlebell Flows (Warm Up & Cool Down) Don’t underestimate the value of a good warm-up. By properly preparing your body, you can increase blood flow, optimize movement, and minimize stiffness, leading to better performance in your main workout. Below is a suggested 5-10 minute warm-up routine using a light kettlebell. Feel free to modify it based on your needs and comfort level: KB Lunge Halo - 5/5 reps KB Windmill - 3/3 reps Double KB Front Rack March - 10/10 reps KB Prying Goblet Squat - 5 reps Plank KB Pull Through - 5/5 reps KB Swing - 5 reps KB TGU - 1/1 rep Perform 2 rounds of this warm-up circuit. Remember, the goal of the warm-up is not to exhaust you but to prepare your body for the more intense workout ahead. As such, use a weight that is light enough to let you move freely and with control.
B
Double KB Squat
3 x 4
C1
Single KB Swing
3 x 5
C2
KB TGU
3 x 1
D
Double KB Snatch + Press
5 x 8
Optional - Cool Down
E
Stretch the areas that you feel are tight and stiff. If no tightness or stiffness, a general 5-minute walk would be a great choice for the cool down.
Warm Up / Cool Down
A
Kettlebell Flows (Warm Up & Cool Down) Don’t underestimate the value of a good warm-up. By properly preparing your body, you can increase blood flow, optimize movement, and minimize stiffness, leading to better performance in your main workout. Below is a suggested 5-10 minute warm-up routine using a light kettlebell. Feel free to modify it based on your needs and comfort level: KB Lunge Halo - 5/5 reps KB Windmill - 3/3 reps Double KB Front Rack March - 10/10 reps KB Prying Goblet Squat - 5 reps Plank KB Pull Through - 5/5 reps KB Swing - 5 reps KB TGU - 1/1 rep Perform 2 rounds of this warm-up circuit. Remember, the goal of the warm-up is not to exhaust you but to prepare your body for the more intense workout ahead. As such, use a weight that is light enough to let you move freely and with control.
B
Double KB Half Snatch
3 x 4
C1
Double KB Reverse Lunges
4 x 6
C2
Double KB Bridge Floor Press
4 x 6
D1
Double KB Swing
5 x 12
D2
Double KB Squat
5 x 10
D3
Double KB Rack March
5 x 60
Optional - Cool Down
E
Stretch the areas that you feel are tight and stiff. If no tightness or stiffness, a general 5-minute walk would be a great choice for the cool down.
Warm Up / Cool Down
A
Kettlebell Flows (Warm Up & Cool Down) Don’t underestimate the value of a good warm-up. By properly preparing your body, you can increase blood flow, optimize movement, and minimize stiffness, leading to better performance in your main workout. Below is a suggested 5-10 minute warm-up routine using a light kettlebell. Feel free to modify it based on your needs and comfort level: KB Lunge Halo - 5/5 reps KB Windmill - 3/3 reps Double KB Front Rack March - 10/10 reps KB Prying Goblet Squat - 5 reps Plank KB Pull Through - 5/5 reps KB Swing - 5 reps KB TGU - 1/1 rep Perform 2 rounds of this warm-up circuit. Remember, the goal of the warm-up is not to exhaust you but to prepare your body for the more intense workout ahead. As such, use a weight that is light enough to let you move freely and with control.
B
Double KB Clean & Push Press
3 x 4
C1
Double KB Squat
5 x 6
C2
Double KB Gorilla Row
5 x 6
D1
Double KB Swing
5 x 10
D2
Double KB Press
5 x 8
D3
KB TGU
5 x 1
Optional - Cool Down
E
Stretch the areas that you feel are tight and stiff. If no tightness or stiffness, a general 5-minute walk would be a great choice for the cool down.
Edwin Woods
I employ specialized tools like kettlebells, sandbags, steel maces, clubs, and Bulgarian bags to elevate your workouts to the next level. By embracing these distinctive tools, you'll experience unique benefits
Grab 2 KBs and you can crush this in your living room, driveway, back yard, at the park, in the parking lot at work, wherever. No more excuses, no more explanations, let's go get it together!
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