VOLOS II
Chest, traps, and core workout
Warm-up
14 × jumping jacks
6 × scapula abduction into adduction one side
6 × scapula abduction into adduction other side
6 × arm circles one side
6 × arm circles other side
6 × internal external shoulder rotation both sides
6 × thoracic flexion into hyper extension
3 rounds
4 × chest push-ups into 5-count downward dog
3 rounds
Workout
90 second intervals for each task
Task 1
8 to 12 × chest press (double kb)
Task 2
6 to 8 × side bend into shrug (each side)
Task 3
8 to 12 × chest flyes (double kb)
Task 4
6 × ribbons
Task 5
8 to 12 × seated crush grip press
Task 6
8 to 10 × rear shrugs (double kb)
3 to 4 rounds
Finisher
Chest press drop sets
Kettlebell Monster
VOLOS I
Who is this for
Beginner-level athletes with single and double kettlebell experience ready for moderate intensity. Expect 31 to 40 minutes of work.
Difficulty breakdown
LevelBeginner
IntensityModerate
Duration31 to 40 min
EquipmentSingle and Double Kettlebell
The workout
Task breakdown
Want unlimited access?
Create a free account to watch more, or subscribe to add this session to your library.
Sign In