Crank it with BJ:
KK 15-30 Power Intervals
This is a killer workout using an extended set-up where I place my feet onto platforms to extend the range of motion of most kettlebell exercises.
I highly recommend performing ankle, hip and t-spine mobility drills before rocking this workout for optimal performance to best prevent unwanted injury.
Alternate between 15 s of work and 30 s of rest for 4 consecutive rounds followed by a 2-minute rest and transition for each station:
Station#1
Kettlebell Exercise: KB Extended 2-Arm Sumo Deadlift Variation
Bodyweight Alternative: Squat Jumps Variation
Station#2
Kettlebell Exercise: KB 2-Arm Swings Variation
Bodyweight Alternative: Vertical Jumps Variation
Station#3
Kettlebell Exercise: KB Extended 2-Arm High Pull Variation
Bodyweight Alternative: Burpee Variation
Station#4
Kettlebell Exercise: KB Extended 1-Arm Clean Variation
Bodyweight Alternative: Skater Jumps Variation
Station#5
Kettlebell Exercise: KB Extended 1-Arm Snatch Variation
Bodyweight Alternative: Split Squat Jumps Variation
Station#6
Kettlebell Exercise: KB 1-Arm Jerk Variation
Bodyweight Alternative: Plyo Push-ups Variation
BONUS Finisher- KK Continuous 20 Minutes
- Every 2 minutes try to complete the following task(s) as fast as possible (ideally in 90 seconds or less)
- For the Kettlebell exercises, switch between KB Alternating Swings and Kettlebell Threaded Lunges every 2 minutes for some extra variety and a complete total body blast
Kettlebell Exercise: KB Alternating Swings/KB Threaded Lunges @ 30 total (15/side)
Bodyweight Alternative: Burpee Variation @ 30 total reps
Crank it!
BJ
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