Kettlebell Power Workout

Kettlebell Power Workout by Keith Jennings
WORKOUT TYPE: FULL BODY DURATION: 45-60 MIN
DIFFICULTY: MODERATE EQUIPMENT: KETTLEBELL
FITNESS CAPABILITY: POWER LOCATION: ANYWHERE!

For combat athletes, regardless of their chosen discipline, explosiveness is perhaps the most important physical attribute. For students of Reality Based Martial Arts, this means delivering pre-emptive strikes for the clinical removal of a threat. This power workout will get you on your way.


Workout Instructions:

Start out with foam rolling and joint mobility drills, focusing on your hips and shoulders. Finish the warm-up with the Kettlebell Arm Bar. Perform 3 rounds of 30 seconds on each side.

For Set A, rest 30 seconds rest between sets. For Set B, perform as a circuit and 60 seconds rest between sets. For Set C, perform as a circuit and 30 seconds rest between sets. For Set D, do not work until failure, and make sure to end as soon as you cannot complete your next rep with perfect form.


Workout Routines:

SET EXERCISE ROUND X REP/TIME
A Banded Kettlebell Swing 3 ROUND x 10 REPS
B1 Double Kettlebell Clean 4 ROUND X 5 REPS
B2 Kettlebell Handle Push Up 4 ROUND x 10 REPS
C1 1-Arm Clean & Push Press 4 ROUND X 5 REPS EACH SIDE
C2 Medicine Ball Slams 4 ROUND X 10 REPS
D Power Snatch 10 ROUND X 1 REP EACH SIDE

Other Kettlebell Workouts


Keith Jennings

Keith Jennings is a Chicago based personal trainer and a martial arts instructor specializing in kettlebells, functional strength training, and reality based self-defense training. He is also the co-founder of Forteza Fitness, Chicago’s most unique training facility. Fortezafitness.com

Leave a Reply

DISCLAIMER: THE MATERIAL (INCLUDING WITHOUT LIMITATION, ADVICE AND RECOMMENDATION) WITHIN THIS WEBSITE, OTHER PROGRAMS, OUR EMAIL NEWSLETTER AND OUR PUBLICATIONS IS PROVIDED SOLELY AS GENERAL EDUCATIONAL AND INFORMATIONAL PURPOSES. USE OF THIS PROGRAM, ADVICE AND INFORMATION CONTAINED HEREIN IS AT THE SOLE CHOICE AND RISK OF THE READER. ALWAYS CONSULT YOUR PHYSICIAN OR HEALTH CARE PROVIDER BEFORE BEGINNING ANY NUTRITION OR EXERCISE PROGRAM. READ FULL DISCLAIMER.
COPYRIGHT © 2019 WORKOUT MORE OFTEN LLC