21 & Done!

Great workout for your whole body. As requested by a viewer I’m including the main muscle group that each exercise works out. Thanks for the requests and always love hearing from my viewers! Below is the workout description.Do 3 Rounds of the following 7 exercises. Perform each exercise for 45 seconds of effort with 15 seconds of rest between exercises. I set my GYMBOSS interval timer for 21 rounds of 15 seconds, 45 seconds intervals.
1. Kettlebell Thrusters (Arms, Quads)
2. Kettlebell Swing (Hams, Glutes, Core)
3. Kettlebell Double Rows (Arms, Back)
4. Kettlebell Rotational Deadlifts (Right) (Core, Hams)
5. Kettlebell Rotational Deadlifts (Left) (Core, Hams)
6. Kettlebell Plank Row (Right) (Core, Arms, Back)
7. Kettlebell Plank Row (Left) (Core, Arms, Back)

Have Fun!!:)


🙂 Nat

Kettlebell 360 Challenge

Perform 2 Rounds of the exercises below! If you can, push yourself and add in the Russian Twist at the end of round 2 for some extra burn! Good Luck, Comments appreciated!1. Double KB Thrusters (25 R)
2. Double Hand KB Swing (30 R)
3. KB Push Ups (20 R)
4. KB Windmills (15R/Side)
5. Double KB Deadlift to Squat Thrust (20 R)
6. KB Bent-Over Rows (15R/Arm)
7. KB Alternating Side Leg Raise (20 R)
8. KB Crab Pass (5R/Each Way)
*20 reps – KB Russian Twist – end of 2nd round!

This is a Time Challenge, try to do 2 rounds of these exercises as fast as possible with good form! Enjoy!

Let me know how it went for you and any questions you have:)

-Nat

Beginner Kettlebell Workout!

Here is a video from one of my 30 Day Challenges, you can utilize this in your own personal challenge as well! This video is a great workout no matter what your skill level. Push yourself to your max and you will feel the burn, I promise! This is an instructional video on how to perform each kettlebell exercise. Perform 2 rounds of the following 10 exercises. KB = Kettlbell; R = Reps.1. KB Swing (20-30 R)
2. KB Split Squat/Bulgarian Split Squat (10-15 R/leg)
3. KB Push Ups (10-15 R)
4. KB Reverse Lunge, Rotate (10-15 R/leg)
5. KB Clams (20 R)
6. KB Hip Raise on feet or ball (20 R)
7. KB Russian Twist (15 R)
8. KB 1-Leg Deadlift (15-20 R/leg)
9. KB Plank Rows (10-15 R/arm)
10. KB Halos (10 R/each way)


Let me know how it went for you and any questions you have:)

-Nat