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KAT 

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Kettle Bell & Abs workout

By Kat, Jan 8 2017 12:33PM

Equipment needed a kettlebell and a mat.


SET 1

A. Bicep curl

B. Russian Twist


SET 2

A. Standing Chest Press

B. Round The World


SET 3

A. Halo

B. Crunch (whilst holding KB)


SET 4

A. Overhead Tricep

B. Woodchop


SET 5

A. Kettlebell Row

B. Windmill (KB at the bottom)


SET 6

A. Tricep Dips

B. Plank Row


This type of workout is called a superset.

You must do A and B back to back only then can you rest.

Repeat the set 3 times, A, B rest, A, B rest, A, B rest.

Then move onto the next set.


Only rest 30 seconds-1 minute, between reps, if you want to push yourself harder, take no rests in-between the repetitions only rest when changing from one set to another.


I work in the 15-rep range, as it is a good range for cutting down on body fat.

Except for the exercises below.

Russian twist was completed 30 times.

Round the world 40 times, 20 in each direction.

Crunches 30 times.


Be mindful if you are new to kettle bells or new to certain Kettlebell exercises, it is very easy to injure yourself whilst using them or if they fly out of your hands injure or destroy things around you. Please look up the exercises or get professional demonstrations before attempting. Especially be mindful of the woodshop, snatch and windmill as these exercises take your body beyond their usual range of motion.


If you are new to Kettlebells, below is a link to a great guide.

http://www.gbpersonaltraining.com/guide-kettlebell-training-workouts/

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