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WORK OUT
Kettlebell Monster

FEROX

LevelBeginner
Duration41 to 45 min
EquipmentSingle Kettlebell
IntensityModerate
Log this workoutView logbook

Who is this for

Beginner-level athletes with single kettlebell experience ready for moderate intensity. Expect 41 to 45 minutes of work.

What you will learn

  • Kettlebell Hammer Curl, Leg Raises, Kettlebell Bent Side Curl, Side Plank, Superman + 1 more

Difficulty breakdown

LevelBeginner
IntensityModerate
Duration41 to 45 min
EquipmentSingle Kettlebell

Why this workout

Biceps hypertrophy and core strength workout

About this workout

Biceps hypertrophy and core strength workout

Task breakdown

FEROX Hypertrophy and core workout Warm-up 6 × elbow circles one way 6 × elbow circles other way 6 × shoulder circles forward 6 × external internal shoulder rotations 6 × shoulder circles backward 6 × scapula abduction into adduction 12 × jumping jacks 3 cycles of the warm-up Wrist work Muscles: Brachioradialis, Biceps Brachii, and Brachialis Scapula depression: trapezius inferior, serratus anterior, and the pectoralis Workout 90 second interval tasks Task 1 Seated hammer curls (double arm) 8 to 12 reps Task 2 Leg raises 6 to 8 reps Task 3 Standing side curl (single arm) 8 to 12 reps Task 4 Side plank 30 to 40 seconds hold per side Task 5 Standing side curl (other arm) 8 to 12 reps Task 6 Superman 8 to 12 reps Task 7 Standing biceps curl (single arm) 8 to 12 reps Task 8 Standing biceps curl (other arm) 8 to 12 reps 2 to 3 rounds Finisher Drop sets Standing hammer curls (double arm)

The workout

Warm-up

Warm-up
As written by the coach
6 × elbow circles one way 6 × elbow circles other way 6 × shoulder circles forward 6 × external internal shoulder rotations 6 × shoulder circles backward 6 × scapula abduction into adduction 12 × jumping jacks 3 cycles of the warm-up Wrist work

Workout

Workout3 roundsRounds
As written by the coach
There are 8 tasks, and they are all at 90-second intervals. Try and complete the work within the given time and rest for the remainder. Complete 2 to 3 rounds and end with a finisher of drop sets. 90-second interval tasks

Task 1

Seated hammer curls (double arm) 8 to 12 reps

Task 2

Leg raises 6 to 8 reps

Task 3

Standing side curl (single arm) 8 to 12 reps

Task 4

Side plank 30 to 40 seconds hold per side

Task 5

Standing side curl (other arm) 8 to 12 reps

Task 6

Superman 8 to 12 reps

Task 7

Standing biceps curl (single arm) 8 to 12 reps

Task 8

Standing biceps curl (other arm) 8 to 12 reps 2 to 3 rounds

Finisher

Workout
As written by the coach
Drop sets Standing hammer curls (double arm) Grab your heaviest weight and do as many reps as possible till fatigue and then grab the next weight to do the same and repeat until you've gone through all the weight.
Task details
Task

Task 1

Work1 min 30 sec
8 to 12 reps and performed seated.
  • 12×
    Kettlebell Hammer Curl
    Single Kettlebell · Using both arms
Task

Task 2

Work1 min 30 sec
6 to 8 reps.
  • 8×
    Leg Raises
    Bilateral
Task

Task 3

Work1 min 30 sec
8 to 12 reps and performed standing.
  • 12×
    Kettlebell Bent Side Curl
    Single Kettlebell · One side
Task

Task 4

Work1 min 30 sec
30 to 40 seconds hold per side.
  • 1×
    Side Plank
    On each side
Task

Task 5

Work1 min 30 sec
8 to 12 reps and performed standing.
  • 12×
    Kettlebell Bent Side Curl
    Single Kettlebell · Other side
Task

Task 6

Work1 min 30 sec
8 to 12 reps.
  • 12×
    Superman
Task

Task 7

Work1 min 30 sec
8 to 12 reps and performed standing.
  • 12×
    Kettlebell Curl
    Single Kettlebell · One side
Task

Task 8

Work1 min 30 sec
8 to 12 reps and performed standing.
  • 12×
    Kettlebell Curl
    Single Kettlebell · Other side

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