Kettlebell Workout: Cycle 11, Week 1

This cycle of kettlebell workouts focuses on increasing coordination, explosive power, core strength, and overall conditioning while protecting joint mobility.

Welcome to the Kettlebell workout from coach Dini Leopoldo. Two new workouts are posted each week and can be done on any day you have available. Make sure you warm up adequately before starting any of these workouts!

Week 1, Day 1

Joint mobility/Primal Move

4×25 swings
4×20 push ups
4×15 super mans

6×8 snatches (L/R)

4×5 double kettlebell deadlifts
4×4 double kettlebell military press
4×3 double kettlebell cleans

3×20 pullover crunches
3×20 seconds bicycles


Week 1, Day 2

Joint mobility/Primal Move

2×10 bodyweight squats
2×10 bodyweight single-leg deadlift
2×10 dips

3-2-1 Turkish get ups

5×5 double kettlebell squats
5×5 double kettlebell high pulls

5×20 seconds planks on elbows or hands
5×20 seconds planks on the ball