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 comments on “Kettlebell-Bodyweight Hybrid Finishers”
David Hess
December 3, 2013 at 9:01 amGreat workout. My problem is enough equipment. I have up to 25 in a class.
Georgette Pann
December 3, 2013 at 9:13 amHi
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 . !