Here's another variation on a kettlebell stacking workout - though there are a few different drills for variety, I also chose these particular exercises to not overwork my kettlebell group on some exercises we had really hammered the previous session. A more traditional approach can be seen here: another stacked timed sets workout
Stacking workouts are great ways to really ramp up the intensity of a workout - make sure you take rests where needed, but be sure to also do your best. Choose a moderate weight kettlebell for this workout, beginners will need to rest more - no big deal!
- Begin with 1 minute 2 hand kettlebell swings
30 seconds rest
- 1 minute 2 hand kettlebell swings
- 30 seconds push ups
30 seconds rest
- 1 minute 2 hand kettlebell swings
- 30 seconds push ups
- 30 seconds goblet squats
30 seconds rest
- 1 minute 2 hand kettlebell swings
- 30 seconds push ups
- 30 seconds goblet squats
- 30 seconds "around the world" Right
- 30 seconds "around the world" Left
30 seconds rest
- 1 minute 2 hand kettlebell swings
- 30 seconds push ups
- 30 seconds goblet squats
- 30 seconds "around the world" Right
- 30 seconds "around the world" Left
- 30 seconds suitcase deadlift Right
- 30 seconds suitcase deadlift Left
30 seconds rest
- 1 minute 2 hand kettlebell swings
- 30 seconds push ups
- 30 seconds goblet squats
- 30 seconds "around the world" Right
- 30 seconds "around the world" Left
- 30 seconds suitcase deadlift Right
- 30 seconds suitcase deadlift Left
- 30 seconds plank
30 seconds rest
- 1 minute 2 hand kettlebell swings
- 30 seconds push ups
- 30 seconds goblet squats
- 30 seconds "around the world" Right
- 30 seconds "around the world" Left
- 30 seconds suitcase deadlift Right
- 30 seconds suitcase deadlift Left
- 30 seconds plank
- 30 seconds halo (switch directions halfway through)
We finished up the set with overhead carries, Russian Twists and side planks
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Loved it
This was actually alot of fun, it was the most I'd done with my 53 kilo, I've not sweat (sweated?) like that in quite a while. Loved it and am so thankful for the workout suggestions, I'm still struggling to set my own routines.
This is a tough one!
This is a tough one!
UB
I enjoy your site and this looks like a very fun workout. But, what are "around the worlds" and "suitcase deadlifts?" Thanks.
Around the World and Suitcase Deadlift
Suitcase DL is usually performed feet together and with the kettlebell parallel to the heel of one foot. Sitting back, weight in your heels and keeping the torso upright, reach down to grasp the kettlebell while keeping your shoulders straight and square. A great example and how to with this exercise is in Kettlebell Goddess DVD I believe there is also a demo of around the world also sometimes called "slingshot". This is basically performed by feet shoulder width apart - abdominals tight while passing the kettlebell around the body with lax arms. It will be difficult to stand completely still, but that is the point - the kettlebell moves, but you don't.