Double Kettlebell Swing

Ultimate Home Strength Training Routine | With Tabata Finisher

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Hi everyone,

Getting this week off to a great start with a killer strength training routine! This morning I was too unorganized to get my butt to the gym – it was one of those times when I wanted to go and lift heavy, but I also remembered this week is pretty busy and today would be the only day I have to film … so I came up with a great workout for us all :D

In order to make sure everyone can perform the exercises effectively, I spent a little time going over a couple of lesser known exercises to help you understand the movements.  Some of you may already know these, but I wanted to cover them for anyone who needs more tuition.  Hopefully it doesn’t take away from the workout flow.

The Workout

Section 1

Complete 3 sets of exercise 1 and then perform 2 Supersets of exercises 2a and 2b.

1. Bulgarian Split Squat: 3×8 reps (each leg)

2a. *Single-Leg Hip Thrust: 2×12-15 reps (each leg)

2b. Inverted Row: 2×12-15 reps

* If you are new to this exercise, I highly recommend you read through my tutorial on proper progressions for the Hip  Thrust.

Section 2

Complete 3 sets of exercise 3 and then perform 2 Supersets of exercises 4a and 4b.

3. **Jefferson Deadlift: 3×8 reps (each direction)

4a. Military Press (double or single): 2×8-12 reps

4b. Bent-Knee X-Band Walk (side to side): 2×30 seconds

** For more information about rotational/odd lifts, I advise folk to read this great article by David Dellanave of how to restore movement in the spine.  If you don’t have 2 KBs of the same weight, you can substitute this with the Rotational Deadlift (as seen in the article) or Body Weight equivalent.

Tabata Finisher

Set your Gymboss Interval Timer for 8 cycles of 10 seconds rest and 20 seconds MAX effort! Complete 2 rounds of the following 4 exercises:

  1. Jump Squats
  2. Double KB/Heavy-ass Swings
  3. Burpees
  4. More Double KB/Heavy-ass Swings!
And that’s a rap!
Hope you enjoy the new workout.
My next post will be on how often you should train.
Cheers
Marianne

 

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9 Responses

  1. chrysta says:

    LOVE this workout! Bulgarian squats and double kettle swings always kick my ass big time. The other day I did a timed set for 15 minutes of only double kettleswings supersetted with double kettle front squats and I thought I was gonna fall over by the end. lol. Jefferson DL is really interesting and Ive never done before. Will give this a try. Thanks again for the great routine!

  2. i love X band walks, i did them for the first time when Kellie posted some on her blog

  3. Herbert says:

    It’s surprising how much a tabata KB routine will work your core, I’d say it’s probably one of the best tabata style workout routines for your core.

  4. tbone says:

    Ouch. Those double swings make me wanna hurl. I didn’t, but it was close….

  5. suecoolio says:

    I love this workout! Did it on the weekend and doing it again tomorrow. Really killed my butt. Just started using an interval app for job/walk.It’s great!

  6. [...] 4 – Strength and Conditioning Ultimate Home Strength Training Routine –> Sub Inverted Rows for Renegade Rows x 16-20 reps And there we have a series of [...]

  7. T Dylan says:

    Whoa, I did this last weekend and must say it’s just what you need to train the butt. Marianne double thumbs up. I am going to book mark this and other posts from your blog. Thanks.

  8. Myntra says:

    Tried this today. Quite comfortable and I felt refreshed and energized. Will see how I feel tomorrow, and probably include it in my daily routine.

  9. Mischa says:

    Starting this routine from Monday. Looking forward to reporting my results with it. Sounds very promising.

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