My friend and husband wanted to do a workout again before our Muay Thai class. This kettle bell workout took about 45 minutes to complete. We did it in a superset format. Doing a super set is great for your body and muscles. Supersets increases the intensity and overloads your muscle so that makes it work harder. Supersets have been found to give you better results for muscle growth because it helps you get into hypertrophy.
Hypertrophy: Is an increase in muscle mass and volume. You reach hypertrophy when you damage your muscles mechanically and get your muscles to metabolic fatigue.
Kettle Bell workout
( Superset each set of exercises done back to back, no rest till both exercises are done. We rested 30 seconds between on set of exercises. Then repeat exercise set 3 times.)
Note: use weights that work for you. I did all of these with 25 and 20 lbs. But use the weights that you can safely wield.
- KB swings x 30 for 3 reps
- KB Goblet squats x 20 for 3 reps
- KB Halos x 10 for 3 reps
- KB Bulgarian Split Squat x 10 for 3 reps
- KB single leg Romanian dead lift x 10 for 3 reps
- Sit up and press x 30 for 3 reps
- KB bent over rows x 10/15 for 3 reps
- Leg raise circles x 10 rotating left, 10 rotating right for 3 reps
I had shown my KB workout to my trainer, Tony. He said oohh good that will be a good warm up to my workout. Then he procceded to kick our butts. But that will be put in my later weekly blog about my martial arts training.
I hope you get a chance to try this out. Let me know what you think. Let me know if you get to try it out. Have a great night. Thank you for reading.