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Description

An intro to kettlebells from a book I got a while back called Body Strong Kettlebell Blitz by Paul Bova. If you can adjust times to your fitness level. Your goal is to be able to do the program the way it is written now. If you are just beginning I suggest you start with shorter workout intervals and longer rest periods. Please give feedback on exercise descriptions. I would love to add pictures. Hope this feature comes soon.


Exercises

Set 1: 1 round
Kettlebell Swings
Kettlebell Swings
30 seconds
Left Kettlebell Swings
30 seconds
Right Kettlebell Swings
Right Kettlebell Swings
30 seconds
Alternating Kettlebell Swings
Alternating Kettlebell Swings
30 seconds

Set 2: 1 round
Rest
Rest
1 min 10 secs

Set 3: 2 rounds
Kettlebell Around the World
Kettlebell Around the World
30 seconds
Good Morning with Kettlebell
30 seconds

Set 4: 1 round
Rest
Rest
1 min 10 secs

Set 5: 2 rounds
Right Side Kettlebell Clean & Press
Right Side Kettlebell Clean & Press
30 seconds
Left Side Kettlebell Clean & Press
Left Side Kettlebell Clean & Press
30 seconds

Set 6: 1 round
Rest
Rest
1 min 10 secs

Set 7: 1 round
Kettlebell Around the Waist - Right
Kettlebell Around the Waist - Right
30 seconds
Kettlebell Right Arm Bent Over Row
Kettlebell Right Arm Bent Over Row
30 seconds
Kettlebell Around the Waist - Left
Kettlebell Around the Waist - Left
30 seconds
Kettlebell Left Arm Bent Over Row
Kettlebell Left Arm Bent Over Row
30 seconds

Set 8: 1 round
Rest
Rest
1 min 10 secs

Set 9: 2 rounds
Kettlebell One Arm Chest Press - Left
30 seconds
Kettlebell One Arm Chest Press - Right
30 seconds

Set 10: 1 round
Rest
Rest
1 min 10 secs

Set 11: 2 rounds
Kettlebell Windmill
30 seconds
Overhead Squat with Kettlebell
Overhead Squat with Kettlebell
30 seconds

Set 12: 1 round
Rest
Rest
1 min 10 secs

Set 13: 1 round
Left Lunge with Kettlebell
30 seconds
Sumo Squats with Kettlebell
Sumo Squats with Kettlebell
30 seconds
Right Lunge with Kettlebell
30 seconds
Sumo Squats with Kettlebell
Sumo Squats with Kettlebell
30 seconds

Set 14: 1 round
Rest
Rest
1 min 10 secs

Set 15: 1 round
Kettlebell Bi-Tri Combo
30 seconds
Kettlebell Hammer Curls
Kettlebell Hammer Curls
30 seconds
Kettlebell Tricep Curl
30 seconds
Kettlebell Bi-Tri Combo
30 seconds

Set 16: 1 round
Rest
Rest
1 min 10 secs

Set 17: 1 round
Left Kettlebell High Pull
Left Kettlebell High Pull
45 seconds
Right Kettlebell High Pull
Right Kettlebell High Pull
45 seconds

Set 18: 1 round
Rest
Rest
1 min 10 secs

Set 19: 2 rounds
Kettlebell Crunches
Kettlebell Crunches
30 seconds
Russian Twists with Kettlebell
Russian Twists with Kettlebell
30 seconds

Set 20: 1 round
High Five Yourself On A Great Job Done!
5 seconds


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