7 High Intensity, Fat Stripping, Muscle Building Kettlebell Workouts FROM HELL
Dear Sir or Ma’am —
I have seen these workouts and they are good. The agony is sufficient. Could I have done better? Well, is this not what I do? Torment is my invention, my cherished pet! Nobody does it better than I. But I’m also down here, doing my work, so I can’t also be up there, doing Pat’s work. Especially now, that it’s busy season, again.
– Satan
Note From Pat: It was very kind of Satan, sparing whatever moments he could, to write in with his opinions of my work. While I try mostly not to please him, it does bring a smile to hear this.
Also, about these workouts: I’ve collected them from my #IBetYouCantDoThisWorkout series. Each of them is a challenge in some way–often a painful way, but also a good way.
The 9 Minute Kettlebell Workout
The 9 Minute Workout
One arm swing
One arm clean
One arm snatch
One arm push press
Reverse lunge
Single leg deadlift
Swing burpee
Plank
Thruster
30 seconds of each (both sides) EXCEPT the swing burpee and plank which are 60 seconds each. Men use 16 – 20kg; women 8 – 12kg.
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1 Kettlebell + 220 Reps = #IBetYouCantDoThisWorkout
1 Kettlebell + 220 Reps
10 reps of each, 9 reps of each, 8 reps of each, etc, etc, down to 1 rep of each.
Two hand swing
Goblet Squat
Crush Curl
Crush Push Up
24kg men; 16kg women.
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The Great Destroyer!
The Great Destroyer
10 reps each:
Double Swing
Double Snatch
Front Squat
Double Clean and Press
Push Up
Bent Over Row
Do 3 rounds. 2 x 16kg men; 2 x 8kg women.
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200 Rep Snatch Test
200 snatches in 10 minutes or less with 24kg men; 16kg women.
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The Fibonacci Finisher!
The Fibonacci Finisher
8 x double clean
5 x front squat
5 x double clean
3 x front squat
3 x double clean
2 x front squat
2 x double clean
1 x front squat
Do 3 rounds. 2 x 20kg men; 2 x 12kg women.
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Kettlebell Inferno!
Kettlebell Inferno
You begin with two reps of each exercise: two hand swing, one arm swing, snatch, thruster, row, push up. Then 4 reps of each, 6, 8, 10, and back down.
Men use 16 – 20kg; women 8 – 12kg.
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The Kettlebell Fat Furnace!
The Kettlebell Fat Furnace
Double Clean x 1
Push Up x 1
Double Clean x 1
Front Squat x 1
Push Up x 1
Double Clean x 1
Front Squat x 1
Bent Over Row x 1
Push Up x 1
Double Clean x 1
Front Squat x 1
See-Saw Press x 1
Bent Over Row x 1
Push Up x 1
Then, repeat the sequence, performing TWO reps of each. After that, THREE reps of each. And so on and so forth until your body is in a heap. Target: As much work done in 15 – 20 minutes. Men use 2 x 16kg – 32kg; women, 2 x 8kg – 20kg.
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Strong ON!
– Pat
PS – If you’ve liked these workouts, then you’ll LOVE my FREE ==> 5 Day Kettlebell Fat Furnace Fitness Challenge.