kettlebell cardio workout

July 31, 2010

TRX Kettlebell Cardio Workout

Here is a workout I did today that you are going to love. It’s a cardio based workout using a kettlebell and a TRX Suspension Trainer. I did this outside to get out of Supreme Ultimate Fitness for the day. I actually brought 2 16kg (35lb) kettlebells and a TRX. I did this on the beach and at 9am it was already 85 degrees and HOT!

Below is that actual workout.

Warm Up – Hand-hand swings for 30 reps
Warm up – TRX back stretches and shoulder rotations
Set 1: 10 kettlebell snatches L/R (20 total), TRX Chest Press 12 reps
Set 2: 10 kettlebell snatches L/R (20 total), TRX Row 12 reps
Set 3: 10 kettlebell snatches L/R (20 total), TRX Single Leg Squat 6 reps each side
Set 4: 10 kettlebell snatches L/R (20 total), TRX Roll Outs 12 reps
Set 5: 10 kettlebell snatches L/R (20 total), TRX Lung Fly 12 reps alternating sides
Set 6: 5 reps each double kettlebell swings, cleans, presses, squats
Set 7: TRX Lateral Lunge – 8 reps each side
Set 8: 5 reps each double kettlebell swings, cleans, presses, squats
Set 9: TRX back stretch 10 reps
Set 10: 5 reps each double kettlebell swings, cleans, presses, squats
Set 11: TRX Golfers Swing 30 reps – 15 each side
Set 12: TRX side to side rotations 12 reps

Active Recovery: 1 mile walking in water waste deep – the ocean was totally calm and clear and it was amazing to have the sun on my back the little fish swimming at my feet. One of the best workouts I have ever had.