Swings, snatches, push presses and pushups

 Here is a vigorous workout:

  • 30 kettlebell swings
  • 30 snatches (15 each side)
  • 20 push presses (10 each side)
  • 10 pushups  
Repeat 5 times using a weight which is suitable for you. I used a 20 kg kettlebell for swings and push presses and 16 kg for snatches).

Rest as required. This workout will provide an intense cardiorespiratory workout and hence do do monitor your heartrate so that it does not spend too long in your peak zone.

The 4 exercises will work your the following muscles:

Exercise Muscles exercised
Kettlebell swings Posterior chain (Hamstrings, glutes, lower back, core)
Kettlebell snatches  Posterior chain (Hamstrings, glutes, lower back, core), medial and rear deltoids, rotator cuff, trapezoid and rhomboids
Push presses    Quadriceps, glutes, medial and rear deltoids, rotator cuff, trapezoid and rhomboids) 
Pushups Front delts, pectoral muscles, core

Do consult your medical professional before embarking on a vigorous exercise program.

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