Kettlebell Tabata sets, you could literally go for days and never repeat the same 4 min set if you are creative enough, or you can repeat the same 4 min set several times, the choice is yours.
Tabata is high intensity interval training where you go hard for 20 seconds, take a 10 second break and repeat for 4 mins.
Warming up with Joint Mobility 5 mins
Swing variations warm up 2 Mins
4 MIN SET # 1
HEAVY BELL SWING/SWING SQUATS
4 MIN SET # 2
1 ARM SWING/HIGHPULL/CLEAN
4 MIN SET #3
SWING/SNATCH/OVERHEAD SQUAT
4 MIN SET # 4
SUMO SQUAT/DROP SQUAT
4 MIN SET #5
CLEAN & JERK SINGLE ARM OR DOUBLE RESTING IN RACK
4 MIN SET #6
DOUBLE SWINGING SIDE ROWS/DOUBLE HIGHPULLS
4 MIN SET #7
SWING INTO HIGHPULL CATCH INTO SQUAT
4 MIN SET # 8
DOUBLE SNATCHES/DOUBLE SWINGS
I call it "The Destroyer" for a reason. These sets can be as hard as you want them to be. Use a heavier bell or don't use the 10 seconds to rest, the choice is yours.
Traditional Tabata is one exercise for four minutes. You can try mixing it up using all the muscle groups and you can literally pick whatever moves you want. This session targeted all muscle groups and was fun. Keeping training fun, effective and interesting keeps people motivated.
