This 2-part kettlebell workout will really get your members quadriceps working overtime!
Each member needs one kettlebell each, with weight dependent on their strength/fitness.
Approx. total time taken: 40 – 45 mins total.
As a guide, my members have used the following:
- Beginner = 12kg (M) 8kg (F)
- Intermediate = 16kg (M) 12kg (F)
- Advanced = 20-24kg (M) 16-20kg (F)
Warm Up – Sash tag
Get each member to tuck 2 sashes into their pants – one on each side. Setup a 10m x 10m square (for 8 – 12 people), all members must stay in this square. On GO, each person goes around trying to pull other people’s sashes out, without their own being pulled out. Once both of your sashes are removed, you leave the square, and keep going until 1 person remains.
The only rule is you can’t use your hands to ‘block’ other people grabbing your sash, you must only run/shift your hips to defend.
Play 3-4 games.
Part 1 – TABATA Mash Up
This is a simple Tabata drill that uses 2 exercises, which are alternated (ex A for the first 20 secs, rest 10 secs, then ex B for the second 20 secs, rest 10 secs, and so on).
The two exercises are:
- Kettlebell goblet squats
- Kettlebell SDHP (sumo deadlift high pull)
Use the same KB for both exercises, and continue for 8 rounds of each exercise (8 mins total).
Give the group 2 mins rest before Part 2.
Part 2 – Triple Travel
Get into groups of 3 (similar strength so you can use one of the other’s kettlebells), and mark out a distance of 20 metres. Part 1 is a high intensity drill, and as such only one member works at a time while the other 2 rest (1:2 work:rest ratio).
Have 2 partners start at one end, and the 3rd at the other end 20m away.
Each member does 3 travelling exercises over the 20m distance (up, back and up again).
- First, the member holds a kettlebell in each hand and does walking lunges the first 20m. Aim here is to get the back knee to touch the ground each step
- Then they turn around and do burpee broad jumps the next 20m. This simply consists of a burpee followed by a broad jump. Make sure your members don’t fall forward into their burpee, they must put their hands at their feet and jump back. This will make them work harder to get a bigger broad jump.
- On the third round they bear crawl the 20m distance. This gets tough on the quads at this stage, so make sure you tell the members to keep their hips low, at the same height as their shoulders, instead of having their bum stick in the air.
Once one person has gone through all three rounds, the next member goes, then the third.
Complete x 4 sets each.