Kettlebell Workout 9 of 9: 11/30/2012

Finally, installment 9 of 9 of kettlebell training by Mbodystrength.com is here. The intensity is increased in this 9th installment of the beginner kettlebell workout. Much like the 8th installment, this session has two 20 minute circuits with a two minute rest in between the two circuits. Unlike the 8th installment, there are fewer exercises. This means that you are working the same exercises for a longer period. Make sure that you are still trying 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.  Have fun! 

Exercises / Reps

Circuit 1: 
Clean and Jerk L/R-5
Full Get Up L/R-2

*as many sets in 20 minutes

Rest 2 minutes

Circuit 2:
One Arm Swing L/R-12
Seated Press L/R-5
Hindu Pushups-10

 

 

*as many sets in 20 minutes

 

 

 

 

 

 

 

Video