Last Saturday, my friend Funk Roberts and I went for a morning workout at the gym. After doing a couple of rounds of improv Spartacus Workouts (10 moves, 1 min each x 2 rounds) we decided to film this. So here’s a Lady Spartacus kettlebell workout I did which incorporates circular movements with the kettlebell to work your muscles in a greater range of motion.
10 Exercise Circuit – Complete 3 full circuits
Perform each exercises in succession for 45 seconds of work followed by 15 seconds rest. You will do as many reps as you can, in that duration, then move on to the next exercise
After you complete all 10 exercises or one circuit in succession you will rest for 2 minutes. Then repeat 2 more times.
EXERCISE LIST – I used a 30lb kettlebell
KETTLEBELL (KB) ALTERNATE ONE ARM SWINGS 2:01
KB CIRCULAR CLEANS – RIGHT 2:12
KB BOTTOMS UP ALTERNATING LUNGE 2:27
KB CIRCULAR CLEANS – LEFT 2:45
KB SQUAT AND TWIST – RIGHT 3:03
KB STANDING TRICPES EXTENSIONS 3:22
KB SQUAT AND TWIST – LEFT 3:35
KB SHOULDER PRESS – RIGHT 3:49
KB SHOULDER PRESS – LEFT 4:02
KB CORE ROWERS 4:16