4 Kettlebell Cardio Workouts

4 Kettlebell Cardio Workouts 1. The Cardio Core 30/10 Blast (0:13) 2. The 10 Minute 30s Burner (1:39) 3. The 5s KB Cardio Leg Killer (2:44) 4. The Lunge Ladder Leg Destroyer (4:06) The Cardio Core 30/10 Blast Set a timer for 30 seconds of work, 10 seconds of rest between moves as you transition from exercise to exercise. Complete 4-6 rounds through. Rest an extra 40 seconds between rounds if needed. CIRCUIT: 30 seconds Deadlift Burpees 10 seconds Rest 30 seconds Step Oblique Knee Tuck Push Ups 10 seconds Rest 30 seconds Alternating Arm Swings  10 seconds Rest 30 seconds KB Roll to Stand 10 seconds Rest 30 seconds Plank Jack Taps 10 seconds Rest The 10 Minute 30s Burner Set a time for 30 seconds of work and move from exercise to exercise without resting. Use the Kettlebell Tap as active rest, lowering your intensity if needed. Complete 4 rounds through the circuit. CIRCUIT: 30 seconds per side Lunge Clean Press 30 seconds Kettlebell Swings 30 seconds Renegade Row Jacks  30 seconds Kettlebell Taps The 5s KB Cardio Leg Killer Complete 5 rounds of the circuit below, performing 5 reps of each move. Rest only as needed. Because the reps are lower, focus more on increasing weight and moving quickly. Time how long it takes you to beat that time next time! CIRCUIT: 5 reps per side Walking Lunges with Pass Under 5 reps Squat Rockers 5 reps per side Side Lunge to Press Jack  5 reps per side Figure 8 5 reps Calf Raise Catch And Press The Lunge Ladder Leg Destroyer This circuit is great to add on even after a heavier lift! It is a quick killer ladder. Start with 12 reps per side of each move the first round through. The next round do 10 reps per side then 8 and finally 6. Try to go up in weight and down in reps as you go through. Rest 45-60 seconds between rounds so you can focus on adding weight! CIRCUIT: 12-10-8-6 reps per side Clean to Lunge 12-10-8-6 reps per side Unilateral Front to Back Lunge 12-10-8-6 reps per side Unilaterally Loaded Get Up Lunges