Workout/Warm-up Category: Basic Level

KettleX Basics #9

Tutorial Workout Equipment Wrist bands, light & heavier KB Tutorial Time KB half Snatch & full Snatch 13:54 Workout Time 20:51 Movements No jumping One low swing & one half Snatch 10 each Lighter KB single leg supported deadlift 10 each Double knee glider 12 Heavier KB vertical Clean 10 each 2 sets

KettleX Basics #8

Tutorial Workout Equipment Wrist bands, 1 light & 1 heavier KB, yoga mat, block, Tutorial Time Vertical clean & push press 8:43 Workout Time 39:08 Movements No jumping KB high pull & vertical Snatch 4 each KB dead Swings 15 Trunk tilts 12 each Kneeling curl, press 6 3 sets Push press 4 each Forearm …

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KettleX Basics #7

Tutorial Workout Equipment Wrist bands, yoga mat, block, gliders, (1) 5lb dumbbell, (2) Kettlebells 15 & 25lb Tutorial Time Swing Clean 2:29 Workout Time 32:08 Movements No-jump options Halo with chop 10 each Swing clean, squat. You can use a chair or stool for squats 8 each Heavier bell swings double hand, then single 10 …

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Jabs & Abs #2

Equipment Chair (optional), yoga block, gliders, chair or stool for squats Workout Time 20:02 Movements No-jump options Combinations of punches & squats, blended with floor work for the abs

KettleX Basics #6

Tutorial Workout Equipment Wrist bands, yoga block, mat, 1 heavier & 1 lighter Kettlebell Tutorial Time Single arm Swing 4:20 Workout Time 26:17 Movements No jumping Lighter KB double arm & single arm Swings   15 all Vertical Clean, posterior step   10 each Plank hold adding pushup   10 Figure 8, catch   10-12 each Deadlift & heel …

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300 Challenge

Equipment Chair or stool, yoga mat, block, KB for double arm Swings Workout Time 24:57 Movements No jumping Squat Pushup Swings Mountain Climbers Leg raise Side plank leg raise rep scheme 15,15,10,10 for all

KettleX Basics #5

Tutorial Workout Equipment Chair (optional), wrist bands, yoga mat, block & 2 Kettlebells Tutorial Time Vertical Clean 2:18 Workout Time 26:07 Movements No-jump options Goblet Squat. You can use a chair or stool 10 Vertical Clean, Press 10 into high kneels with or without the KB. You can modify by lifting knees, without jumping 25 …

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Start Me Up #3

Equipment Yoga mat, block, (2) 5lb dumbbells Workout Time 44:11 Movements No jumping . Side lying leg abduction 25 & clamshell 25 then other side Reverse plank step out 4 each Bridge with dumbbell chest fly 12 Down dog touch hand to leg 8 each 2 sets Split stance with dumbbells, 3 pulse, stand 10 …

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KettleX Basics #4

Tutorial Workout Equipment Yoga block, gliders, 2 Kettlebells Tutorial Time Bottom up 1:40 Workout Time 30:17 Movements No jumping Heavier KB Deadlifts 12 Pushup with mountain climber 6 Light or heavy KB Swing 15 Bottom up, inside/outside 10 each 2x Split stance rack, thruster 10 each Glide – slide 8 Lateral lunge with bicep 10 …

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Jabs & Abs #1

Equipment Yoga mat Workout Time 20:08 Movements No jumping Combinations of punches blended with floor work for the abs