Kemme Fitness

Complete Resources for a Functional Fitness Lifestyle

Family Kettlebell workout

I created this Functional Fitness Kettlebell workout for my wife and ten year old daughter. My daughter used a 5 pound Kettlebell, my wife a 10 and 15 pound Kettlebell, and I had 40 pounds on my adjustable Kettlebell.

NEEDED EQUIPMENT:  Kettlebell, Physioball

CIRCUIT #1
50 Air Squats
20 seconds Physioball Balance
20 seconds Physioball Bridge
50 Leg Raises
20 seconds Physioball Balance
20 seconds Physioball Bridge
50 – each side – Slaloms
20 seconds Physioball Balance
20 seconds Physioball Bridge
 
CIRCUIT #2
10 Kettlebell Swings
10 Burpees (my daughter did not lower your body into a push-up)
10 Tuck Jumps
X5
 
CIRCUIT #3
Kettlebell V-Sit Twists
Kettlebell Uppercuts
Kettlebell 1 Arm Swings
Kettlebell Presses (no clean – just press)
Kettlebell Goblet Squat
Kettlebell Lunge Twist
10 reps each side, 6 reps each side, 4 reps each side, 2 reps each side (exception Goblet Squats)

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