Hot Bikini Workout 5: Kettlebell Blast

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Hot Bikini WorkoutIt’s the last day of the Hot Bikini Workout Series! Today’s workout is sure to end your week on a great note. Today’s workout is a kettlebell workout that will get your heart pumping. So, grab the kettlebell of your choice and your Gymboss interval timer (set it to 8 rounds of 20 seconds work and 10 seconds rest). You’ll go through the list of exercises below twice for a total of a 4 minute workout.

Exercises

  • Kettle bell swing
  • Thrusters right side
  • Thrusters left side
  • Reverse lunge twist

Exercises Descriptions

The first three exercises are best demonstrated with videos. Watch the short videos I’ve provided if you are unfamiliar with these moves.

Kettle bell swing

Thrusters right & left side

Reverse lunge twist

Standing with feet hip width apart, gripping a kettlebell with both hands up near your chest. Step your left leg back into the lunge position then turn your upper body to the right holding the kettlebell just slightly away from your body to make it more challenging. The further away from your body the kettlebell is, the more challenging this exercise is. Return to the starting position then repeat stepping back on your right leg this time and turning to the left.

Complete as many of each exercise as you can in the 20 seconds work interval.

Make sure to push as hard and as fast as you can to make the most of your 4 short minutes

 

Photo by: Butz.2013 is licensed under CC BY 2.0

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Pamela Bruesehoff

Hi! I'm Pamela and I run Gym Free Fitness. Your one stop for real information. No bro science and no faux science. Just real healthy information.

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