Day 4 in the Kick-ass Kettlebell series and it’s Kettlebell Cardio filled with supersets... this 30 minute workout will put your muscular endurance to the test!

For this workout you will need a kettlebell (or multiple weights either dumbbells or kettlebells!) and your mat for to set kettlebell/dumbbell on during burpees and cool down!

The kettlebells I am using are 16kg and 12kg each.

The timer will be on throughout for 1 minute of work, straight into another minute of work (typically a variation of a swing) followed by 20 seconds of rest!

GOBLET SQUAT
SWING
GOBLET SQUAT
SWING
1 1/2 REP SUMO SQUAT
SQUAT TO SWING
1 1/2 REP SUMO SQUAT
SQUAT TO SWING
CLEAN TO SQUAT
ALTERNATING HAND SWING
CLEAN TO SQUAT (switch)
ALTERNATING HAND SWING
PUSH PRESS
SINGLE ARM SWING
PUSH PRESS (switch)
SINGLE ARM SWING
RDL TO STAGGERED SQUAT
STAGGERED SWING
RDL TO STAGGERED SQUAT (switch)
STAGGERED SWING
SQUAT X2 TO PUSH PRESS X2
BURPEE (PUSH UP, CLEAN, SQUAT TO PRESS)
SQUAT X2 TO PUSH PRESS X2 (switch)
BURPEE (PUSH UP, CLEAN, SQUAT TO PRESS)

Finisher:

3 MINUTES ALTERNATING HANDS SWING!

Go at your own pace... pick a weight that suits the superset but if you have only heavier weights than you’d prefer simply pause when you need to!

Also if you have a weight than is lighter than your prefer, focus that bit more on slowing down the first exercise or adapting it make more challenging such as perform shoulder press instead of push press and goblet squat 1 1/2 reps instead of 1 full rep.. adding that 1/2 rep makes it more challenging!

This is a sweaty session that you’ll love!!

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Always ensure you warm up before any workout, here is my 5 minute recommended Warm Up Routine: https://youtu.be/c0VxUFHdYzs

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Complimentary Add-on for this Workout: https://youtu.be/xQzgzKXtZ3E
Kick-ass Kettlebell Series Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUU1z33ILvaZf7fhkj7WUDN

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Caroline Girvan
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Northern Ireland
BT38 8WB

Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases