Kettlebell-Bodyweight Hybrid Finishers

Posted By Georgette Pann
Categoirzed Under: Bodyweight Workouts, Bootcamp exercise Ideas, Bootcamp Exercises, Bootcamp Workouts, Kettlebell Workouts
2 Comments

Kettlebell-Bodyweight Hybrid Finishers

 

 

1.Single and Complete

Complete workout finisher with a single kettlebell

 

Type: Full Body Kettlebell-Bodyweight Hybrid

 

Duration: 10 minutes if it’s a workout, 8 minutes if it’s used as a Finisher

 

Equipment: One single kettlebell – snatch size or less

 

Protocol:

1a) (Clean + Squat + Press) x 5 per arm

1b) (Burpee + Chin-Up) x 5

-Rest 2 minutes

-Repeat as many times as possible in 8 minutes for density

 

 

2.Metabolic Stimulation

It’s a great finisher because it involves lots of abdominal work and 2 extremes of Primal

Movement – crawling & sprinting.

 

Type: Outdoor Kettlebell & Bodyweight

 

Equipment: One single kettlebell – snatch size or MORE

 

Protocol:

Rack Walk Left x 20 yards

Rack Walk Right x 20 yards

Spiderman Crawl x 20 yards

Sprint x 20 yards

-Rest 90s between sets

-Perform 4-6 sets total

 

 

3.The Scenario

 

Type: Full Body Kettlebell-Bodyweight Hybrid

 

Equipment: One single kettlebell – snatch size or less

 

Protocol:

2-Handed Swing x 20

Burpee x 10

2-Handed Swing x 20

Close-Grip Push-Up x 10

2-Handed Swing x 20

Mountain Climber x 20

2-Handed Swing x 20

-Rest 120s between finishers

-Repeat 3-5 times

 

4.The Gut Check” KB Finisher

 

1-Arm Swing (Left Arm) x 15

Mountain Climbers x 20

1-Arm Swing (Right Arm) x 15

Opposite Hip Touch x 20

1-Arm Swing (Left Arm) x 15

Side Plank Left x 20 seconds

1-Arm Swing (Right Arm) x 15

Side Plank Right x 20 seconds

 

-Rest of 90s after completing.

 

-Repeat the above protocol 1-3 times for a total of 2 to 4 rounds.

 

5.Bodyweight Gauntlet Finisher 

Do the following circuit as many times as possible in 4 minutes, resting ONLY when needed:

 

Burpee/Spiderman Pushup Combo (3)

Jumping Jacks (10)

Burpee/X-Body Mountain Climber Combo (3)

 

The Burpee Spiderman Pushup is when you replace the normal pushup with a Spiderman Pushup (1 rep per side) in the burpee.

 

For the Burpee/X-Body Mountain Climber Combo, you’ll replace the pushup with a cross-body mountain climber (1 per side).

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2 Responses to “Kettlebell-Bodyweight Hybrid Finishers”

  1. David Hess Says:

    Great workout. My problem is enough equipment. I have up to 25 in a class.

  2. Georgette Pann Says:

    Hi
    In mean time. Split class into groups or stations giving Bodyweight finishers and kb finishers in each station therefore only needing a few kb’s . !

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