I am sure some of you are thinking that it is about time installment 8 of 9 of kettlebell training by Mbodystrength.com is here. The intensity is increased in this 8th installment of the beginner kettlebell workout. Much like the 7th installment, this session has two 20 minute circuits with a two minute rest in between the two circuits. Unlike the 7th installment, there is a whole lot more body weight exercises. This session is sure to test your limits. Push as hard as you can throughout the entire 40 min of this workout. Keep your resistance and intensity high during this workout to make this session a resistance / cardio workout, which will enable you to burn more fat. Why? High intensity training has been shown to increase exercise post oxygen consumption (EPOC) in study participants, and this rise in EPOC leads to larger amounts of fat burned after exercise. I hope that you enjoy this series of kettlebell workouts, because they are enjoyable, fun, and definitely a great way to burn the fat and build muscle. Push it and each time you do this workout try to beat your last number of sets. This workout series is brought to you by Marcus Martinez from Mbodystrength.com and I hope that you have been able to enjoy these fun and exciting workouts. There is only one more installment left of the series, and as soon as it is made available I will share it to you. Have fun!
Exercises / Reps
Workout 8 of 9
Circuit 1*:
Windmill L/R-3
High Pull L/R-6
A Frame Pushup-6
Jump Rope-50
*as many sets in 20 minutes
Rest 2 minutes
Circuit 2*:
Goblet Squat-10
Swing-15
Side Press L/R-5
Weighted Lunge L/R-5
Circuit 1*:
Windmill L/R-3
High Pull L/R-6
A Frame Pushup-6
Jump Rope-50
*as many sets in 20 minutes
Rest 2 minutes
Circuit 2*:
Goblet Squat-10
Swing-15
Side Press L/R-5
Weighted Lunge L/R-5
*as many sets in 20 minutes
Video:
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