It is amazing the power of YouTube history right now! Back in my day, I wrote articles for 614 Columbus. This was one of the featured workouts.
Grab that ol' kettlebell in the corner of the closet and get to swinging! If you only have one size, no worries, make it work! Do more or less reps. The goal is nearly failure with each set.
In the video, I complete a full round with you and let you go on your own, after. IF YOU DON'T HAVE A KETTLEBELL, a few dumbbells work just fine! Ladies, I recommend a 5lb for the windmills, 8-10 for cleans and something over 12 for the swings and squats. Guys, everything over 12. : )
To do the full workout, warm up with 10 minutes of cardio and complete 3 rounds. Finish with 5 minutes of cool down cardio.
When you feel ready, go for time and try to beat my clients, Stephanie and Jesse! The ultimate goal - under 13:44 minutes!
Box jumps – 12 - 15
Russian Windmills – 10 - 12/side
Kettlebell Swings – 15 – 20
Single arm clean and press 10 - 12
Goblet Squat – 15-20
Elbow plank with toe lifts – 45 seconds