Kettlebell Simple & Sinister: Revised and Updated Edition

You can do a few sets of each individually or combine them in a circuit. If you have a kettlebell or weights, you can add those if you wish to increase the challenge.* Squats Push-ups Step-ups Lunges Glute raises Wall sits Planks Sit-ups Dips Curls (if you don’t have a weight you can use a full backpack) Burpees

push from your armpit, rather than your shoulder. “Keep tensions under the arm and avoid stiff shoulders that can disconnect the block from it source of speed and mass, the body,”

every workout begins with a fast, powerful and dynamic (ballistic) bodyweight movement such as plyometric push-ups, kettlebell swings and box jumps. You focus on Speed of Movement which primes the body for the heavier lifts to follow.