Kettlebell Workout Program Intermediate Level : this consists of the folllowing exercise routine
|
Exercise |
Number of Repetitions/ Amount of Time |
Important notes |
|
One-Handed Kettlebell Swing |
12-15 repetitions per arm |
Your hips and glutes, rather than your arm, should be driving the kettlebell forward, so make sure these are engaged all the time |
|
Kettlebell Figure-Eight |
2-3 min |
This exercise develops coordination as well as working arms, back and abdominals |
|
Kettlebell High Pull |
2-3 min |
Keeping your core engaged is crucial |
|
One-Arm Kettlebell Floor Press |
8-10 repetitions per side |
Remember to turn your wrists towards your feet as you press the kettlebell up |
|
One-Arm Kettlebell Row |
8-10 repetitions per side |
Maintain spine neutral position at all times |
|
Kettlebell Turkish Get-Up (Lunge-Style) |
6-8 repetitions per side |
A complex exercise featuring multiple movements, probably the most crucial of which is sliding your leg up from in front of you to have it supporting a lunge position behind you. |
