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Total Body Workout

Most likely, you will be so overwhelmed with how hard your heart is beating to notice that this workout is killing your legs, glutes, shoulders, traps and core – but you WILL notice plenty tomorrow. 🙂

Click on the links to see video instruction for each exercise.

total body workoutTools Needed: Dumbbells, Kettlebell, Olympic bar & plates.

10 Clean and Jerks (Bar or DB)
10 Kettlebell Swings (Kettlebell or DB)
10 Vertical Snatches Right* (Kettlebell or DB)
10 Vertical Snatches Left* (Kettlebell or DB)
10 Step Up 1-Arm Shoulder Press Right** (Kettlebell or DB)
10 Step Up 1-Arm Shoulder Press Left** (Kettlebell or DB)

X 4

I did 65lbs (45lb bar + 20lbs) for the clean and jerks, 25lb kettlebell, 15lb snatches and 10lb shoulder press. Try to take as little rest as possible. The heavier the weight, the more rest you’ll have to take to simply not pass out! ha! 🙂 My goal was toning and cardio, so I stayed with all moderate weight. Have fun!

*Traditional kettlebell snatches are more like a swing, into the overhead position. A vertical snatch keeps the kettlebell close to the body and uses more glutes and legs (almost like you are cleaning it first. The kettlebell returns to the floor in the vertical snatch, where the traditional snatch only goes right below the hips.

**I step up and press with the same arm (unlike the instructional video) I had a hard time finding a video for this particular exercise since it’s not a traditional exercise that is very common – but it ROCKS!

Full Body Workout

bonnie pfiesterThis was one of my workouts this week. It was tough, but fun. Ok, maybe not fun – but FUN when it I was DONE!

Click on the links to view video descriptions for each exercise:

– 3 ROUNDS –

This is my sweaty #PROOF pic! 🙂
#FitFluential

Finish this workout up with Steve’s Burpee -Swing Suicide he posted today! Awesome!!!

MORE KETTLEBELL! 14 Ways to Use a Kettlebell

Kettlebell Yesterday, I asked you guys what your favorite kettlebell exercises were! Thanks to Ana Farr , EddieTheBarsteward, Dannii from Hungry Healthy Happy, Astrid from BetterBelieveIt, Alfonso “The Angry Trainer“, Lisa from Kettlebell Bombshell and my very own Steve Pfiester from BCx Boot Camp, who shared some of their favs, I have 10 awesome exercises and 4 awesome workouts to share with you!

Give some a try – and share more of your favs below in the comment section! Now, let’s grab a kettlebell and get to work!

Top 10 Kettlebell Exerices!

Kettlebell WomanClick on the exercise to watch video demonstrations.

1. Turkish Get Up

2. Kettlebell Swing

3. Kettlebell Hip Drive

4. Goblet Squat

5. Kettlebell Presses

6. Figure 8s

7. Snatch

8.Kettlebell Clean

9. Kettlebell Woodchop

10. Kettlebell Crunch

4 Kettlebell Workouts!

#1 4-Step Kettlebell Workout with BCx trainer, StevePfiester 

CLICK HERE to get the whole workout at DualFit.com!

#2 Kettlebell Blast Workout by AngryTrainerFitness

#3 Check out Astrid’s latest kettlebell workout from  BetterBelieveFit 

#4 Kettlebell Workout by Kettlebell Bombshell (Lisa Balash)

more kettelbell
Stay tuned for more awesome workouts and tips at DualFit.com
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