In the timed press workout, you are going to test your mental capabilities along with your strength. It starts off with doing some fun timed sets of clean and press. Then you move on to 15 sec on 15 sec off with push ups, squats, and swings.
Warm-Up (10 min)
One Arm Swings – 10 reps each side
Skydivers – 5 reps
Goblet Squats – 5 reps
Halos – 5 reps each side
Do as many rounds as you can of each with good form rest as needed.
Part A (3 Rounds)
Clean and Press – 3 min
Do 3 rounds, the goal is to clean and press for 3 min without setting the kettlebell down, switch hands as needed, rest as needed between rounds.
Part B (12 min)
Push Ups – 15 sec
Goblet Squats – 15 sec
Two-Handed Swings – 15 sec
15 sec on 15 sec for 12 min, do push ups for 15 sec then rest for 15 sec, do goblet squats for 15 sec then rest for 15 sec, do swings for 15 sec then rest for 15 sec, repeat the process for 12 min.
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The Viking salute workout includes one of the best kettlebell complex movements which is Viking salutes. The Viking salute is a snatch, with an overhead lunge, and a kneeling press. It’s a great movement that works the entire body. After you are done working on the Viking salutes you are going to work your grip with a swing and clean combo.
Warm-Up (10 min)
One Arm Swings – 10 reps each side
Skydivers – 5 reps
Goblet Squats – 5 reps
Halos – 5 reps each side
Do as many rounds as you can of each with good form rest as needed.
Part A (10 min)
Viking Salutes – 5 reps each side
Do as many rounds as you can of each with good form rest as needed.
Part B (4 Rounds)
Swing with Clean – 30 sec each side
Side Raises – 30 sec each side
Kettlebell Squat Jumps – 30 sec
Bicycles – 30 sec
Do 4 rounds of each, rest 30 sec or less between exercises, rest as needed between rounds.
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The double ladders workout is a great full-body workout. In this workout, you will be working on ladders with double clean and press and double front squats. Then you get to work your mobility and conditioning with some crawling movements.
Warm-Up (10 min)
One Arm Swings – 10 reps each side
One-Legged Push Ups – 6 reps
Lunge Jumps – 10 reps
Clean and Press – 6 reps each side
Do as many rounds as you can of each with good form rest as needed.
Part A (3 Rounds)
Double Clean and Press – 1, 2, 3, 4, 5 reps
Double Front Squat – 1, 2, 3, 4, 5 reps
Ladder format do 1 rep of each, then 2 reps of each, then 3 reps of each, then 4 reps of each, finally 5 reps of each, start back over at 1 rep. Do 3 rounds od each, one round is doing all the reps 1 thru 5. Rest as needed.
Part B (3 Rounds)
Crab Walk – 20 sec
Push Press – 20 sec each side
Bear Crawl – 20 sec
Dead Cleans – 20 sec each side
Gator Walk – 20 sec
Lunge Jumps – 20 sec
Do 3 rounds of each, rest 20 sec or less between exercises, rest as needed between rounds.
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In the hold push jump workout, you are going to be doing exactly what the title says. First, you start off with some timed snatches and then you move on to some isometric work. Your legs and arms are going to get a nice pump in this workout.
Warm-Up (10 min)
One Arm Swings – 10 reps each side
One-Legged Push Ups – 6 reps
Lunge Jumps – 10 reps
Clean and Press – 6 reps each side
Do as many rounds as you can of each with good form rest as needed.
Part A (10 min)
Snatch – 15 sec on 15 sec for 10 min
Snatch one arm for 15 sec, then rest for 15 sec, snatch the other arm for 15 sec, then rest for 15 sec, repeat the process for 10 min.
Part B (4 rounds)
Kettlebell Squat Hold – 30 sec
Goblet Squat – 30 sec
Squat Jumps – 30 sec
Push Up Hold – 30 sec
Push Ups – 30 sec
Kettlebell Lateral Push ups – 30 sec
Do 4 rounds of each, rest 30 sec or less between exercises, rest as needed between rounds.
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The bent squat workout is a strength and mobility powerhouse. In this workout you will work on your strength and mobility with the bent press. Then you are going to attack the legs and your conditioning with some double front squats.
Warm-Up (10 min)
One Arm Swings – 10 reps each side
One-Legged Push Ups – 6 reps
Lunge Jumps – 10 reps
Clean and Press – 6 reps each side
Do as many rounds as you can of each with good form rest as needed.
Part A (10 min)
Bent Press – 5 reps each side
Two-Handed Swings – 15 reps
Do as many rounds as you can of each with good form rest as needed.
Part B (20 min)
Snatch – 10 reps each side
Double Front Squats – 5 reps
Clean and Push Press – 10 reps each side
Double Front Squats – 5 reps
Do as many rounds as you can of each with good form rest as needed.
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If you love Christmas and Die Hard movies then this is the workout for you. The 12 days of Christmas Part 6 is action-packed with 12 days of kettlebell movements. This is a long workout that will challenge you physically and mentally. Completing this workout always feels rewarding!
Part A (12 Rounds)
Day 1 – Bent Press – 1 rep each side
Day 2 – Turkish Get Ups – 2 reps each side
Day 3 – Kettlebell Rows – 3 reps each side
Day 4 – Windmills – 4 reps each side
Day 5 – Snatches – 5 reps each side
Day 6 – Kettlebell Squat Jumps – 6 reps
Day 7 – Thrusters – 7 reps each side
Day 8 – Goblet Squat – 8 reps
Day 9 – High Pulls – 9 reps
Day 10 – Two-Handed Swings – 10 reps
Day 11 – Pullovers – 11 reps
Day 12 – Clean and Push Press – 12 reps each side
This workout follows along just like the song “12 Days of Christmas”. On day one you do bent press. Then on day two, you do Turkish get-ups and then bent press. On day three you do kettlebell rows, then Turkish get-ups, and bent press. You keep repeating this process all the way until you get to day 12. Rest as needed.
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The tiger chain workout has an awesome kettlebell chain to do along with some tiger bend push ups. The kettlebell chain in this workout targets the whole body. Then after that, there is a circuit for you complete with ice skaters and inchworms enjoy!
Warm-Up (10 min)
Two-Handed Swings – 10 reps
Tiger Bend Push Ups – 5 reps
Lunges – 5 reps each side
Cleans – 5 reps each side
Do as many rounds as you can of each with good form rest as needed.
Part A (3 Rounds)
(Chain) Snatch, Overhead Lunge, Clean, Press – 5 reps each side
Do 3 rounds, one time through each movement is one rep, rest as needed.
Part B (4 Rounds)
Ice Skaters – 30 sec
Figure 8 Swings – 30 sec
Push ups – 30 sec
Goblet Squats – 30 sec
Inch Worms – 30 sec
Do 4 rounds of each, rest 30 sec or less between exercises, rest as needed between rounds.
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The bottoms-up press workout has two great functional movements. The bottoms-up clean and press will properly align your pressing pattern. The deck squats will teach you how to use your whole body to get up off the floor. The fun doesn’t stop there though as you end the workout with some monsters and figure 8 swings.
Warm-Up (10 min)
Two-Handed Swings – 10 reps
Tiger Bend Push Ups – 5 reps
Lunges – 5 reps each side
Cleans – 5 reps each side
Do as many rounds as you can of each with good form rest as needed.
Part A (12 min)
Bottoms Up Clean and Press – 5 reps each side
Deck Squats – 5 reps
Do as many rounds as you can of each with good form rest as needed.
Part B (4 Rounds)
Monsters – 1 min
Figure 8 Swings – 1 min
Do 4 rounds of each, rest 1 min or less between exercises, rest as needed between rounds.
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In the pike squats workout, we are combining two awesome pushing variations. You will be doing some double front squats along with pike push-ups. After that, there is more fun to be had with the push-up walk and double thrusters enjoy!
Warm-Up (10 min)
One Arm Swings – 10 reps each side
Superman Push Ups – 6 reps
Kettlebell Squat Jumps – 5 reps
Snatch – 5 reps each side
Do as many rounds as you can of each with good form rest as needed.
Part A (12 min)
Double Front Squats – 6 reps
Pike Push Ups – 10 reps
Do as many rounds as you can of each with good form rest as needed.
Part B (20 min)
Ring Rows – 10 reps
Push Up Walk – 1 min
Double Thrusters – 10 reps
Russian Twists – 10 reps
Do as many rounds as you can of each with good form rest as needed.
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The seesaw mountain workout has a little bit of everything in it. After the warm-up, you start off with some pressing and hanging. Then you are going to challenge the rest of the body with some nonstop power movements.
Warm-Up (10 min)
One Arm Swings – 10 reps each side
Superman Push Ups – 6 reps
Kettlebell Squat Jumps – 5 reps
Snatch – 5 reps each side
Do as many rounds as you can of each with good form rest as needed.
Part A (10 min)
Seesaws – 10 reps
Hanging Knee Raises – 10 reps
Do as many rounds as you can of each with good form rest as needed.
Part B (3 Rounds)
Snatch – 1 min each side
Burpees – 1 min
Two-Handed Swings – 1 min
Mountain Climbers – 1 min
Do 3 rounds of each, rest 1 min or less between exercises, rest as needed between rounds.
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