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KETTLEBELL WORKOUT - Kick-ass Kettlebell Series - Day 5 - Caroline Girvan

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Rating: 4.0; Vote: 1

Day 5 in Kick-ass Kettlebell Series and it-s a solid strength workout using trisets to target the largest muscle groups in the body. Perfect for dumbbells also! Mainly compound movements with abs specific too! For this full body workout you will need a kettlebell, a dumbbell but if you have access to various weights, definitely keep them handy! This workout is strength focused movements so you can absolutely use dumbbells! Try to match each rep count and control the weight throughout! Aim for full range of motion and as always, slow the eccentric down! You will also need a mat for the abs and pullover portion! At the end is a finisher of 4 minutes swing so kettlebell or dumbbell can be used! Some exercises you may wish to go heavier such as squats or lunges! The kettlebells I am using are 20kg and 10kg each. The timer will be on for 1 minute per triset and we perform each triset 2 times! Within each triset, the beeper will go every 20 seconds to transition into a complimentary exercise such as half reps or with the shoulder press, push press! SQUATS 1 1/2 REPS 1/2 REPS FULL RANGE SQUATS 1 1/2 REPS 1/2 REPS FULL RANGE UNEVEN LUNGES FULL RANGE PULSES FULL RANGE UNEVEN LUNGES FULL RANGE PULSES FULL RANGE SUMO SQUATS 1/2 REPS PULSES FULL SUMO SQUATS 1/2 REPS PULSES FULL UNEVEN SQUAT 1 1/2 REPS 1/2 REPS FULL RANGE UNEVEN SQUAT 1 1/2 REPS 1/2 REPS FULL RANGE ROW ROW LANDMINE ROW ROW ROW LANDMINE ROW PRESS PUSH PRESS PRESS PRESS PUSH PRESS PRESS STANDING CHEST PRESS UNEVEN PUSH UPS SWITCH STANDING CHEST PRESS UNEVEN PUSH UPS SWITCH 1/2 PULLOVER RUSSIAN TWIST 1/2 PULLOVER 1/2 PULLOVER RUSSIAN TWIST 1/2 PULLOVER TUCK TO HOLLOW TOE REACH TUCK TO HOLLOW TUCK TO HOLLOW TOE REACH TUCK TO HOLLOW Finisher: 4 minutes swings: any variation of swing you prefer for 4 minutes! During the pullover, position the kettlebell that you can gain as large a range of movement as possible so base of kettlebell high in grip. A solid, strength session finishing with a cardio burst! Perfect way to finish off the 5 day kettlebell series; the 4 minute swing! You will smash this session and feel strong for it!
Date: 2022-05-17

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Comments and reviews: 10

Serafina
Caroline, you're my Goddess!
Would you continuously publish more workout episodes for kettle bell? I'd just realized how kettle bell can enhance my core muscle and overall fitness mobility even not able to do any free weights at gym!
PLease please instruct us more on kettle bell training, thank you very much, you'd totally changed my workout pathology in another effective way at home!
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Natalia
I have really enjoyed your kettlebell workouts and how they push me physically and mentally. Thank you! I would love to see you offer a multiple week kettlebell series! You have such great energy. I look forward to your workouts. Thank you again.
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LAAF1977
This workout series was great. Today's workout especially. I made it through all the workouts without stopping, EXCEPT for the swings at the end. Four minute swings are too much on my back and arms. I barely made it through 2. 5 minutes.
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Jayme
This was an awesome session! I've only been training for 5 weeks but I was able to complete the workout and the full 4 mins. of swings! Thank you for an awesome set of workouts and keep the kettlebell workouts coming!
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Sinead
Note to self:
Pull overs
1/2 pullovers
Pullovers
Skull crusher's (horizontal)
Skull crusher's (vertical)
Skull crusher's (horizontal)
Repeat X2
Then 4 min KB swings
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sport
Wow! Wow! Wow! The kettlebell series is a must-try. So powerful, so sweaty, so challenging. I'll definitely come back to it for another week of power, strength, and high-intensity workout.
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Phil
I'm gulping air like a goldfish out of its tank after that workout! Five minute swing? No one else does that and I love it. More kettlebell workouts please! Yours are the best!
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Cecile
I like the way how you give the instructions. It-s easy to follow but the work out is hard, however that-s the way I wanted it. you-re awesome. Thank you Caroline -
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Kim
awesome day 5, what a series of workouts, i feel a sense of accomplishment just getting thru them, my new 20lb kettle, wore me out. You are a charm Caroline. -
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Carolina
I loved this set of Kettlebell workouts. I'll definitely do it again and explore your other workouts too. Thank toi, Caroline!
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