Burn off a ton of calories with this beastly kettle bell challenge
This challenge incorporates a series of compound movements combined with high repetitions. Kettle bells can be very useful for developing functional strength, flexibility, balance and cardiovascular endurance.
Warning: Beginning a workout with out a warm-up phase has been proven to increase the chance of injury. So, Warm Up!
This challenge starts off with 100 Jumping Jacks. I like starting the majority of my workouts with either one body weight exercise or a series of them. The reason I do that is to make sure that all the joints and muscles are warmed up thoroughly.
kettle bell workout challenge
Other Muscles Incorporated
Shoulder Shrugs: Trapezius
Squats/Squat Jumps/Deadlifts: Quadriceps, Hamstrings, Glutes, Core and Calves
Single Bell Swings: Deltoids, Trapezius, Quadriceps, Hamstrings, and Glutes
Overhead Press and Chair Sit: Deltoids, Triceps, Quadriceps, Hamstrings, and Core
Have fun with this full body workout. The method behind this is high repetitions. Each section must be completed 4 times before moving on. For example, complete 1a) 15 Push ups + 1b) 10 Bicep Curls 4 times before moving down to the 2a) & 2b) exercises. It really adds up quickly.
Each section of this workout is designed to use antagonist muscles within each super-set. For example, section 1 has Push ups then Bicep Curls. The primary muscles incorporated in a Push up are the Pectorals major/minor, Deltoids anterior/medial and Triceps lateral/long/medial. Bicep Curls are next in the super-set. In this case, the Bicep is the antagonist muscle group to the Triceps used prior during the Push up.
Got a question? Ask away at the bottom of this page.
This is a great upper body challenge. Each part is designed to be done as a super set. 1a & 1b are both pushing exercises which utilizes the same muscle system. Medial and Anterior Detoids, as well as, Pectorals and Triceps.
2a & 2b are both pulling exercises in the frontal plane. Expect a great burn/pump in your Lats, Posterior Detoids, and Biceps.
And finally, this workout finishes you off with a super set of Bicep curls and Triceps extensions.
How fast are you? Give this timed body weight circuit a go. Each round of this 5 exercise circuit is harder than the previous. Before moving on to round 2, you must complete 3 reps of each exercise. This same rule applies through the workout. Complete 6 reps to move on to round 3, complete 9 reps to move on to round 4… etc.
Make sure that you are running a timer from beginning to end to get your overall time. Challenge excepted?
Hello friends,
Here is a workout challenge for you to try today. Make sure that you time your workout and post your results in comment below! Share this Friday workout challenge with friends to see how you match up!
R. Dayne Prothero 