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Mar 12, 2018

Cardio Kettle Bell and Bulgarian Squat Workout of the Week for 3-12-18


Ankle Tilts

Knee Circles

Arm Circles

Spinal Flexion


Workout done as a circuit – Run through each exercise taking short 5-10 second rests as needed.

Move through each movement in a single flow transitioning from one to the next without stopping.

First exercise is a Kettle Bell Squat followed by an Over Head Press. Do each side 5 times for a total of 10 reps. Once done with the first phase continue to Alternating Bulgarian Split Squats.    

  1. Kettle Bell Rack.
  2. Squat with Kettle Bell in the *racked position.
  3. Coming up from the squat prepare for an overhead press with the racked Kettle Bell.
  4. Over Head Press Kettle Bell
  5. Place Kettle Bell on ground.
  6. Pick up Kettle Bell with opposite arm and run through the flow again.


Alternating Bulgarian Split Squats – Using a flat bench kick one leg back and do a squat. Switch legs and continue for 5 reps on each side for a total of 10 reps.

Take a 60-90 second rest and continue through the circuit when you feel ready.

Notes - After the first round I added a Forward Lunge to the first part of the circuit. I put it in between steps 4 & 5, after the Over Head Press I returned the Kettle Bell to the racked position and did a Forward Lunge stepping forward with the same side I had the Kettle Bell racked. 

*Racked refers to the Kettle Bell being held in your arm see video here.

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And as always remember – Stay Motivated!

Drew Smith