Archives for Kettlebell


Friday Workout


 

Kettlebells
  • 20 x Turkish Get Up @ 24kg
  • 20 x Bottoms Up Clean & Press @ 16kg
  • 20 x KB Crunch @ 24kg
  • 20 x Double KB Cleans @ 2 x 16kg
  • 20 x KB OH Walking Lunge @ 24kg
  • 20 x Snatch @ 24kg

(Repeat 5 Times)

Tuesday Workout


 

am - 6km run
28:13

pm - Bodyweight & Kettlebells
25 x Push Ups
10 x Chin Ups
5 x Insteps
25 x KB Snatch @ 24kg
(4 times through)

20 x Plyo Push Ups
20 x Lying pull up
2min x Plank
20 x Single Leg Box Jumps
20 x Double Kb Swing @ 2x 20kg
(2 times through)

Kettlebell Swings Crunches Circuit

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Tuesday Workout


8 x 200m Steep Hill Sprints
4 x 100m Steep Hill Sprints
(Walk down as recovery)

6 x 2min BOSU Single Leg Balance
6 x 20 BOSU DB Snatch @ 24kg
6 x 10 BOSU Double Kettlebell Clean & Press @ 24kg
4 x 1min BOSU Single Leg Balance

 

These free workouts have been compiled by our Personal Trainers for you to use at home, in the gym or at the park to help you improve your personal fitness (our Personal Trainers also complete each workout prior to posting).

Regards,
RAWNRG Team.

Fitness in the Park

Fitness in the Park (Outdoor Training Sessions)
» Self Paced
» Customized to you
» Non-competitive
» Inclusive and fun
» Very Social » Beginners to athletes
» Group Sessions
» One on One
» Strength & Conditioning
» Kettle bell Workshops
» KAOS Training

Kettlebell Swings 2

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Exercise Profile

  • Main Muscle Group: Chest
  • Secondary Muscle(s): Shoulders
  • Exercise Type: Strength
  • Equipment Required: Bodyweight
  • Mechanics: Compound
  • Force Type: Push
  • Experience Level: Beginner

Thursday Workout


Keep a 24kg Kettlebell moving for 10 mins.
Snatch, Clean & Press, Figure 8, Sling Shot, Around the World, Swings

 

These free workouts have been compiled by our Personal Trainers for you to use at home, in the gym or at the park to help you improve your personal fitness (our Personal Trainers also complete each workout prior to posting).

Regards,
RAWNRG Team.

Thursday Workout


6 x 4 Deadlift @ 140kg
6 x 30 secs work/30 secs rest, Push Press @ 2 x 24kg Kettlebells
6 x 6 Weighted Crunch @ 60kg
6 x 6 Insteps
4 x 50 Medball Slams @ 6kg + 400m Treadmill Run @ 15kph, 2% Incline

 

These free workouts have been compiled by our Personal Trainers for you to use at home, in the gym or at the park to help you improve your personal fitness (our Personal Trainers also complete each workout prior to posting).

Regards,
RAWNRG Team.