Kettlebell and Bodyweight Superset Workout
I came up with this one last night while at the gym. It’s not very often that I go to the gym without a workout plan but I’m glad I didn’t have one this time because I came up with this doozy.
Warm Up
10 to 15 minutes of light cardio of your choice to get the blood flowing and get your muscles warm (cold muscles = torn muscles)
Workout
There are two supersets in this workout. The first has two exercises, the second has three exercises.
Superset 1
200 double-handed kettlebell swings
55 chinups
Start with a set of double-handed swings (I did 25 my first set) and immediately follow it up with a set of chinups (I did 10 my first set). Rest 30 seconds to a minute and repeat until you get to 200 swings and 55 chinups.
For example: I did 8 sets of double-handed swings (25 reps x 8 sets) and 8 sets of Chinups (10 reps/10 reps/8 reps/7 reps/5 reps x 4 sets).
Superset 2
50 clean & press on the right
50 clean & press on the left
50 burpees
Start with a set of clean & press on the right (I did 10 my first set), followed immediately by a set of clean & press on the left (I did 10 my first set), followed immediately by a set of burpees (I did 10 my first set).
For example: I did 5 sets of ten reps.
Finish with a cool down and some stretching.
For example, I did: 8 set of Chinups (10 reps/10 reps/8 reps/7 reps/5 reps x 4 sets) with 8 sets of double-handed swings (25 reps x 8 sets) and 5 sets of 10 reps for each exercise in the second superset. Good Luck!
Leave a Reply