Kettlebell Workout: Cycle 11, Week 7

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 7, Day 1

Joint mobility/Primal Move

3×30 swings
3×10 around the world
3×5 tall kneeling halos

3x5x5 squats curls
3x30sec elbow or hands planks

3×12 burpees
3×12 push press
3×12 jumping lunges
3×12 pullover crunches

5x30sec double kettlebell farmers walk
5×20 crunches


Week 7, Day 2

Joint mobility/Primal Move

3×2 bodyweight get ups
3×15 swings

3-2-1 Turkish get ups, per side

3×5 goblet squats
3×5 floor press

3×25 jump squats
3×20 swings
3×15 push ups
3×10 burpees
3×5 pull ups

3x20sec V-ups
3x20sec Russian twist


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