Memorial Day - Kettlebell Beach Workout of the Day

Since our last training session consisted of more legs, I decided to practice a double kettlebell version of the long cycle with added squat.

Warm Up

Joint mobility

360 around the body, fig 8 hold/lunge to hold, Swings

Single KB overhead walk

Alternate Swings

One arm Push Press

One arm Swings

Dble KB Clean, Jerk, Squat

Swings with Juggling

Get up sit up

Check out this fun IKFF workshop

You'll love this one. Very inspiring and fun.

Remember, blue KBs are 12kg, yellow are 16kg, purple are 20kg, and green are 24kg

and if that doesn't translate, multiple times 2.2 to get pounds.

A Few Suggested Videos to Get Started

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Two for Tuesday - Kettlebell Workout of the Day

Today was a fun workout in the parking lot after work with Mike O and Roger from my office. This is Roger's second kettlebell workout and Mike O's first. I like to introduce new people to Kettlebell training and teach technique. Hopefully they will get excited about it and enjoy the Kettlebell training, and I get to refine my skills and technique as well.

Warm Up

• Joint mobility
• 360 rotations with KB, Halo, 
• Squat holds into a pendulum, one arm 180 rotations 

Sumo Squat
Single leg stiff leg deadlift
Focus on rack position
Push press, overhead hold carry then repeat on other side
Focus on Swings

Swing catch squat

Renegade row
Push ups

Lunge
One arm swing

Fig 8s

Doheny Blues Fest - Kettlebell Beach Workout of the Day

Warm Up

• Joint mobility
• 360 – 180 rotations
• Halo
• Squat hold pendulum
• Fig 8 hold
• KB overhead walk

Fig 8 lunge to hold

Alternate swing, swing catch

Press hold carry

Single KB Overhead squat

High pull

Pistol squat

Active rest

Snatch

Overhead carry

Clean

Thursday - Kettlebell Beach Workout of the Day

Warm Up

• Active stretch
• Joint Mobility
• Halo      
• Fig 8 - hold

Swing Flip Squat  
Alternate Swing

KB Bear Crawl - Push Ups

Single KB Step Up
Dble KB Swing

KB Bear Crawl - Push Ups

Dble KB Squat
Dble KB High Pull

High Pull - Snatch

Cool down

Wednesday - Kettlebell Beach Workout of the Day

Warm Up

• Fig 8 (to hold), Halo
• Single Clean to hold, Swing Clean Squat, Alternate Juggling

All single side then switch (3 cycles)
Push Press
Clean
Squat

>>>Push Press, Clean, Squat Press

Single KB Row
Push Ups

Snatch

Wednesday - Kettlebell Workout of the Day

Warm Up
Fig 8 (to hold), Halo
Single Clean to hold, Swing Clean Squat, Alternate Juggling

All single side then switch (3 cycles)
Push Press
Clean
Squat

>>>Push Press, Clean, Squat Press

Single KB Row
Push Ups

Snatch

Sycamore Creek Trail - Kettlebell Workout of the Day

Saturday - Workout of the Day

Warm Up
Fig 8, Halo
360 around the world
Swings
Overhead carries

Rack Carry

Alternate Swings
Squat Press

Rack Carry

Single Rack Lunge/Single Leg Squat
Alternate Swings

Rack Carry w/ Alternate Push Press

Double KB Rack Squats
Double KB Swings

Rack Carry

Alternate Swing Juggling
Double KB Rack Squat

Rack Carry w/ Alternate Push Press
Dble KB Swing
Rack Carry
Dble KB Rack Squat
Rack Carry w/ Push Press
Single KB Snatch

Tuesday - Kettlebell Workout of the Day

Warm Up
Joint mobility

Alternate Swings
Swing catch Squat

Fig 8 to hold
Single KB Squat  Press

Clean, Squat, Swing (each side)

Renegade Row, Push Up

Single KB Snatch
Single Overhead KB Squat

Dble KB Bent Row
Push Ups
Dble KB Stiff Leg Deads

Single KB Lunge Hops