The KB3 workout is a 3 round workout that mixes kettlebell and bodyweight exercises together (hence the name). The workout is excellent for improving muscular strength and endurance, general body conditioning and cardio fitness as well as burning plenty of calories.

Each round of the workout is made up of 5 exercises that mix upper body, lower body, core and aerobic exercises together. The first time through the round you will complete 12 reps of each exercise then 10 reps and finally 8 reps. You complete all the reps back to back with as little rest as possible. At the end of the round rest for 1-2 minutes before starting the next round.

Round 1:

2 handed swings

Press ups

Burpees

Single kettlebell squats (Hold the bell at chest height)

Crunch with reach (Hold your arms above your head with your legs in the air. Crunch up and reach towards your shins)

Round 2:

High pulls

Bench dips

Squat jumps

Alternating front lunge (Hold the kettlebell at chest height)

Bodyweight Russian twists

Round 3:

Single arm snatch (Do all the reps on one arm and then switch)

Plank up and down (Start on your forearms and then push up into a press up position before returning back down to the plank position)

Double leg squat thrust

Stand up kneel down (Hold the kettlebell at chest height. From a standing position place one knee onto the floor and then the other before standing back up)

Oblique bicycle twists

Tips:

Spend 5-10 minutes warming up and cooling down before and after the session.

Use a weight that is challenging for 12 reps on each of the kettlebell exercises.

KB3 Challenge:

Keep an eye out for a challenge coming soon using this workout!