KETTLEBELL WORKOUT - Kick-ass Kettlebell Series | Day 5

Day 5 in Kick-ass Kettlebell Series and it’s a solid strength workout using trisets to target the largest muscle groups in the body. Perfect for dumbbells also! Mainly compound movements with abs specific too!

For this full body workout you will need a kettlebell, a dumbbell but if you have access to various weights, definitely keep them handy! This workout is strength focused movements so you can absolutely use dumbbells! Try to match each rep count and control the weight throughout! Aim for full range of motion and as always, slow the eccentric down!

You will also need a mat for the abs and pullover portion!

At the end is a finisher of 4 minutes swing so kettlebell or dumbbell can be used!

Some exercises you may wish to go heavier such as squats or lunges!

The kettlebells I am using are 20kg and 10kg each.

The timer will be on for 1 minute per triset and we perform each triset 2 times! Within each triset, the beeper will go every 20 seconds to transition into a complimentary exercise such as half reps or with the shoulder press, push press!

SQUATS
1 1/2 REPS
1/2 REPS
FULL RANGE

SQUATS
1 1/2 REPS
1/2 REPS
FULL RANGE

UNEVEN LUNGES
FULL RANGE
PULSES
FULL RANGE

UNEVEN LUNGES
FULL RANGE
PULSES
FULL RANGE

SUMO SQUATS
1/2 REPS
PULSES
FULL

SUMO SQUATS
1/2 REPS
PULSES
FULL

UNEVEN SQUAT
1 1/2 REPS
1/2 REPS
FULL RANGE

UNEVEN SQUAT
1 1/2 REPS
1/2 REPS
FULL RANGE

ROW
ROW
LANDMINE ROW
ROW
ROW
LANDMINE ROW
PRESS
PUSH PRESS
PRESS

PRESS
PUSH PRESS
PRESS

STANDING CHEST PRESS
UNEVEN PUSH UPS
SWITCH

STANDING CHEST PRESS
UNEVEN PUSH UPS
SWITCH

1/2 PULLOVER
RUSSIAN TWIST
1/2 PULLOVER

1/2 PULLOVER
RUSSIAN TWIST
1/2 PULLOVER

TUCK TO HOLLOW
TOE REACH
TUCK TO HOLLOW

TUCK TO HOLLOW
TOE REACH
TUCK TO HOLLOW

Finisher:

4 minutes swings: any variation of swing you prefer for 4 minutes!!

During the pullover, position the kettlebell that you can gain as large a range of movement as possible so base of kettlebell high in grip.

A solid, strength session finishing with a cardio burst!

Perfect way to finish off the 5 day kettlebell series; the 4 minute swing!

You will smash this session and feel strong for it!

Cx

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Caroline Girvan
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County Antrim
Northern Ireland
BT38 8WB

Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases

[thrillbilly]

On November 1, 2020 I started following your channel 5 days a week. Since then I have gained strength and endurance. I celebrated my 61st birthday this week by losing 35 pounds of excess body weight. Thank you Caroline.

[Martina-tvpf]

Caroline Girvan = the woman that takes fitness to another level

I couldn’t imagine my life without Caroline, she is addictive but this is the best addiction a person can develop... this is not only about fitness because also my mental health has improved a lot, I’m so thankful!!!!
Ps. On our way to one Million, can’t wait to celebrate it 🌟🌟🌟you are amazing!!!

[cekutagram]

Instead of giving roses and stealing hearts, build muscle with Caroline every day and get their minds right 😅😅💪🏻

[samantha]

legit the strongest woman i know. caroline is slaying all aspects of life...my true inspiration 😍

[iamdevanshkalra]

Hi Caroline,

You rocked yesterday’s interview and I’m sure there are many more to come! The entire community gathered together to hear you speak and that shows how supportive, loving and caring everyone is!
You’ve won so many hearts! Thank you for making us feel the real meaning of EPIC. I can only imagine the amount of hard work goes into planning, directing, executing & editing.
You’re doing so well and I’m so proud to be a part is this beautiful journey and this community! And like it’s said - that’s the thing about destiny, it happens whether you plan it or not. More power & success to you ♥️ Can’t wait for EPIC HEAT 🔥 and to get on with today’s session!

[rebeccakraemer]

Lately the best compliment I’ve gotten is...” wow girl, your shoulders and arms are so defined.” I say that humbly, because I never imagined how transformative a workout program could be. It is about strength, focus, form, and pushing your mind and body past a comfort zone.
All over strong feels sexy. The best fitness program of all. I just love the energy and light Caroline exudes, and love reading all the comments too! This was indeed a kick-ass series. Cheers all! 🌸

[thebestofyou]

I can't find more tiring and enjoyable kettlebell workout than yours, Caroline:) Can we get another kickass series?

[matthewalmond]

Hi Caroline...last day of this brilliant series...I feel I have learned so much this week! Looks like a brilliant finisher today...hope everyone is looking forward to the 4 minute swings! Loved the interview yesterday...you came across as you are as being kind, friendly and very modest! Just lovely! Have a lovely weekend! Matthew

[jianrelatos]

After 2 months of consistently doing this series, I am now able to complete the 4-minute swings!!!

[clarissawentworth]

Caroline you are an inspiration! I found your workouts last year when I bought a kettlebell and didn't know what to do with it. I have now fallen in love with all your workouts but your kettlebell workouts are still my first love and I find myself going back to this series over and over again. I would be over the moon if you made more kettlebell videos ❤️❤️❤️

[ruthmazur]

I have been looking for kettle bell workouts that work for ages. These are great! So glad I found them. Thank you Caroline!

[jimconsole]

Holy SMOKES! I have done three days a week for a few weeks with CG with a very light 'bell for my height/weight, cut down on pasta and stuff, and have lost over 12% of my body weight, feel stronger, lighter, younger and basically just better. That's super cool, but... Since I was a child I struggled to touch my toes, and I was an elite athlete in two sports when I was younger. I was post-workout stretching and all of the sudden I was touching my toes and it wasn't a strain. The numbers are great but these results are TRANSFORMATIVE. And I am not even a month in! I just ordered my next size up 'bell. I am hooked on this because of Caroline's workouts. I love all the indicators and beeps and the previews and all that - SUPER value add - keeps my head in the workout. Oh, and the music actually makes me dance during rests (my moves are actually getting better too!). I WILL be looking to continue with Caroline for a very long time. There is simply no better feeling than your better half stopping in her tracks, looking you up and down, and saying DAYUM!

[lindsaybaxter]

Another Caroline series in the books after today! Never boring, always motivating, and the sense of accomplishment that comes with finishing her workouts is unmatched!

[catherinemaheiaalexander]

By far one of the best kettlebell workouts I’ve done. Today was a great way to end the week.

[carollee]

I am so thankful of you, Caroline, that you uploaded these workout videos everyday for free! And most of them are beyond 30 mins each session whereby you probably could make tons of money out from them. But you chose not too.. we are full of gratitudes! Awesome work, with an empathy heart ♥️!

[Shabberz]

Not only do you have the best videos but you also have the best viewers! I love reading all the uplifting and inspiring comments on here <3 You attract what you give! Thank you Caroline!!

[rebeccagrahek]

Super excited for this one! I love when Caroline incorporates ab work as well. Thank you! Enjoy your workout everyone 💪💕

[slott]

Waking up with determination. Lie down with satisfaction.
Thanks for another wonderful workout !!
Happy weekend!! Ax🤘🏽💞

[jasminegruia-gray]

Whoa that was an amazing week of “muscle quivering” kettlebells. Thanks Caroline for keeping our muscles guessing. Anyone else looking forward to a rest day?

[marlawainscott]

Thank you Caroline!!! ❤️ These Kettlebell workouts have been awesome training!!! 💪🏼💪🏼I have loved every one! Have a beautiful day and a great weekend! Can’t wait for EPIC heat!!