
EDUCATION ZONE
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WORKOUTS
Nick Wachter
Personal Trainer & Conditioning Coach
PhysiKcal Fitness, Jan 2014
FULL BODY KETTLEBELL WORKOUT
Single Handed
2 ROUNDS OF:
SWINGS
10 x L Hand Swings
10 x R Hand Swings
20 x Figure of 8 pass throughs (10 each direction)
HIGH PULLS
10 x L Hand High Pulls
10 x R hand High Pulls
10 x Turkish Get up (5 each side)
CLEAN & PRESS
10 x L Hand Clean & Press
10 x R Hand Clean & Press
20 x Windmills (10 each side)
SNATCHES
10 x L Hand Snatches
10 x R Hand Snatches
20 x Alt Bent Over Rows
Double Handed Circuit
4 rounds of:
10 x Swings
10 x High Pulls
10 x Clean & Presses
10 x Snatches
Before Starting
Seek the help of a trainer to demonstrate each exercise.
Practice technique and ensure good form before lifting.
Use a weight that is appropriate to your strength.
Warm up on a piece of cardio equipment
Tips:
Use as heavy a weight as possible for each exercise (however, you must only lift a weight that allows you to use correct form)
Performt he exercises with as little rest as possible
Rest in between rounds not exercises



