Kettlebell Monster

CORE

LevelBeginner

Duration26 to 30 min

EquipmentSingle and Double Kettlebell

IntensityModerate

Who is this for

Beginner-level athletes with single and double kettlebell experience ready for moderate intensity. Expect 26 to 30 minutes of work.

What you will learn

Programming and weight selection
Scaling options for different levels

Difficulty breakdown

LevelBeginner

IntensityModerate

Duration26 to 30 min

EquipmentSingle and Double Kettlebell

Work time23 min

Why this workout

This is a core and mobility workout. The core work is several sets of 30 seconds of work and then 30 seconds of rest, followed up with 4 minutes of joint and mobility work and repeated for 3 cycles.

About this workout

This is a core and mobility workout. The core work is several sets of 30 seconds of work and then 30 seconds of rest, followed up with 4 minutes of joint and mobility work and repeated for 3 cycles.

Task breakdown

CORE Warm-up 5 × squats 5 × cross knee to elbow (each side) 5 × CrossFit burpees 5 × side bend into arm overhead (each side) 5 × hip circles (each direction) 4 cycles Workout 30s kettlebell pull throughs 30s rest 30s overhead side plank 30s rest 30s overhead side plank (other side) 30s rest 60s ribbons 30s rest 30s farmer and overhead walk 30s rest 30s farmer and overhead walk (other side) 4 minutes joint and mobility work 3 cycles

Programming

This is a core intense workout but it also works the triceps and shoulders, therefore it's recommended not to do a triceps or shoulder workout the day prior. You can repeat this workout once a week, or twice for the more advanced.

Scaling

The alternatives and progressions for this workout are covered in the members-only video.

The workout

Warm-up

Warm-upWork

As written by the coach

5 × squats 5 × cross knee to elbow (each side) 5 × CrossFit burpees 5 × side bend into arm overhead (each side) 5 × hip circles (each direction)

Workout

As written by the coach

30s kettlebell pull-throughs 30s rest 30s overhead side plank 30s rest 30s overhead side plank (other side) 30s rest 60s ribbons 30s rest 30s farmer and overhead walk 30s rest 30s farmer and overhead walk (other side) 4 minutes joint and mobility work