Kettlebell/Body Weight Bootcamp Workouts and Challenges
KB/BW Challenge Bootcamp Workout 1
- 100 two hand KB swings (24k for men, 16k for women)
- 50 push ups (toes for men, knees for women)
- 10 x 10 yd shuttle sprints
- 100 reverse lunges (each step counts as one rep)
- 50 knee-to-elbow mountain climbers (one rep each leg counts as one rep)
- 10 x 10 yd shuttle sprints
- 100 body weight squats
- 50 inverted rows/beginner pull ups
- 10 x 10 yd shuttle sprints
Notes
Do entire workout as fast as possible. 25 minute time limit. Each pair of exercises – e.g., swings and push ups, lunges and mountain climbers, etc. – may be performed in any combination of reps. In other words, reps of each exercise do NOT have to be performed consecutively.
Bonus Video Walk-Thru:
Kettlebell/Body Weight ‘Heavy Day’ Mud Run Workout
Warm Up
For each move, I’ve put a “general” movement pattern to choose from … I’ve also included a couple of example exercises you could do if you can’t think of any off the top of your head.
1. Cardio (run in place, jumping jack, etc.)
2. Lower body move (lunge, squat)
3. Upper body pressing move (push up, mountain climber)
4. Upper body pull (body row, pull up)
5. Total body ab exercise (plank, side plank)
Perform each exercise for ~:30 each, take no rest between exercises, and complete two to three rounds of the sequence total.
Workout
Pair 1
kettlebell swing – 15 reps
see saw press – 8 reps each
Do three sets of each exercise, resting minimally between sets. Make sure to use a challenging weight for both the swings and the see saw presses. If you only have one KB, you can do 5-8 straight reps on each side for the presses.
Pair 2
pull up – max reps minus one
walking lunge – 12 each leg
Set a timer for five minutes. Do as many rounds as you can of the above pair of movements. You should be able to get at LEAST four rounds in the alloted time.
Pair 3
push up – 15
bicep curl – 15
Perform three sets of each exercise, as fast and with as little rest as possible. Use a kettlebell, a pair of dumbbells, or resistance bands to do the curls.
BW/KB Challenge Bootcamp Workout 2
- burpee
- body weight squat
- push up
- kettlebell swing
Perform each exercise for 45 seconds continuously, completing as many reps as possible with perfect form. Rest for exactly 15 seconds. Repeat the process with the next exercise in the sequence. Do five rounds of the entire sequence total, resting for 60 seconds between rounds.
Keep track of how many reps of each exercise you get in each set. Your score is the total number of reps you get in the entire workout.
The KB challenge workouts 2.0 is discounted at http://georgettepann.com/kbchallenge.
The complete KB Bootcamp Workout System can be found here http://kettlebellbootcampworkout.com