Lucky Friday the 13th Kettlebell Workout! This was a fun kind of challenge for our small group today – we brought out a variety of moderate to light kettlebells (12kg, 14kg, 16kg) – in case of needing to switch up or down depending on the way the workout went. Also – don’t rush through this one – take breaks and make sure that proper form is maintained. This is a great opportunity to really practice your hardstyle kettlebell swing. Get ready to get lucky (13)!
Begin with your joint mobility warm up, and a few pump stretches. Then start in with:
- 13 kettlebell swings
- 13 push ups
- 13 kettlebell swings
- 13 “sling shots” aka “around the worlds” in each direction
- 13 kettlebell swings
- 13 kettlebell rows, right and left
- 13 kettlebell swings
- 13 kettlebell deadlifts
- 13 kettlebell swings
- 13 military presses right and left (feel free to break it up into 2 sets of 6 and 7)
- 13 kettlebell swings
- 13 hot potato (count to 26)
- 13 kettlebell swings
- 13 push ups
- 13 kettlebell swings
- 13 kettlebell rows, right and left
- 13 kettlebell swings
- 13 goblet squats
- 13 kettlebell swings
- 13 kettlebell snatches right and left
- 13 kettlebell swings
- 13 sprawls (burpee minus the jump and push up)
- 13 kettlebell swings
- 13 Russian twists
- 13 kettlebell swings
Extra time and energy? A few get-ups per side should round that out. Then finish up with joint mobility
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