One of the great things about kettlebells is that you can seamlessly string together several different movements all in one workout. A lot of people refer to this as “kettlebell flows,” because that is exactly what it is. You flow from one movement to the next.
Because of this, these workouts or “flows” can quickly turn in to a sort of metcon (short for metabolic conditioning), where your heart rate is elevated and sustained for longer periods of time.
**As a caution, be sure you can comfortably and effectively perform each of the movements before beginning a workout. Seeking training by a qualified individual/trainer is strongly recommended.**
Perform 2-3 rounds of the following:
- 10 double arm swings
- 10 single arm swings (each arm)
- 10 goblet squats
- 10 clean and presses
You should be able to complete this in about 15 mins, depending on your rest.
If this was too much, reduce # of rounds.
If this was too easy, increase # of rounds and reduce rest to increase difficulty.
If you’re in great shape and looking for challenge, then give Keith Weber’s Extreme Kettlebell Cardio Workout a shot. You can find it Here!
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More information to come! Until then, let me know if you have questions or comments!