Kettlebell Workout: Cycle 11, Week 4

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 4, Day 1

Joint mobility/Primal Move

3×20 super mans
3×20 hip bridges

1-2-3-4-5 windmills, per side

1 clean – 1 rack squat – 1 military press, per side
2 cleans – 2 rack squats – 2 military press, per side
3 cleans – 3 rack squats – 3 military press, per side

5×5 pullover sit ups

Stretch

Week 4, Day 2

Joint mobility/Primal Move

3×20 seconds planks

20 minutes:
1 minute swings
1 minute Turkish get ups

Stretch