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Exercise Breakdown: 


1. Alternating Clean and Press - 45 Seconds On 15 Off 

2. Machine Gun Rows - 45 Seconds On 15 Off

3. Alternating Rear Lunge - 45 Seconds On 15 Off

4. Alternating Curl and Press - 45 Seconds On 15 Off

5. Alternating Snatch - 45 Seconds On 15 Off


Sequence – Perform each exercise in a row on a 45 seconds on 15 seconds off routine. At the end of each round rest 30 seconds and repeat another four times.


If you're new with Kettlebells, be sure to check out the post Ultimate 7 Step Beginners Guide to Kettlebell Training. Check it Out Here. 


Alternating Clean and Press 


What is it: Full body kettlebell drill that includes lower and upper body movement patterns


How to do it: Grab a kb in each hand and stand with feet shoulder width apart. From here sit back into the hip hinge/knee bend start position with both kbs at arms length. Clean one kb to the rack position while keeping the other at arms length. From the rack Press To above your head and then return to start position repeat on the other side


Machine Gun Rows


What is it: Upper body exercise done at speed to bring in the core musculature


How to do it: Grab a pair of kettlebells and hinge over at the waist so the upper body is about 45 degrees and one arm is extended and the other is pulled into the waist. Starting slowly pull one up to the waist while letting the other drop to an extended position. Maintain this flow while building up speed and engaging the midsection in a slight Rotational movement.


Alternating Rear Lunge


What is it: Lower body exercise that requires balance as one leg is being worked at a time


How to do it: Grab a pair of kettlebells and clean both to the rack position. Standing with the feet hip width apart take a good step back with one leg while keeping the weight mainly on the lead leg. Lower the rear leg until the knee is just above the ground and then return to the start position by driving from the lead leg. Repeat on the other side.


Alternating Curl and Press


What is it: Interesting drill that requires a Curl to the rack position rather than a clean


How to do it: Grab a pair of kettlebellls and stand feet hip width apart with the arms straight. Curl one kb to the rack position while keeping the other arm straight and then Press To above the head. Return to start position and repeat on the other side.

Alternating Snatch


What is it: Full body movement that requires stability in the midsection



How to do it: Grab a pair of kettlebells and adopt a shoulder width stance. Rapidly drop back into the hip hinge/knee bend set up position and then drive one kb to a position above the head while maintaining the other at low level. Let the high level kb return to start position while bracing the core and then repeat the movement but this time driving the opposite kb to a point above the head.


Booom - that's your H.Core Workout. Enjoy! Join us again tomorrow, where we'll finish the week off the right way with an Ab-Blaster. 


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