Kickass Kettlebell Series Day 5

Kickass Kettlebell Series Day 5 does not have a subtitle like all of the other workouts in this series, however it is a total body triset workout. It is also the 5th and final workout in Caroline Girvin‘s Kickass Kettlebell Series. This was a tough workout. The way the trisets are structured really burns out whatever muscle group you are hitting. During the staggered RDLs even Caroline’s legs were visibly shaking. Since this is the last workout in the series, Caroline ends it with four minutes and 15 seconds of nonstop kettlebell swings. She is using a really heavy kettlebell for the swings (44 pounds!!!) and gases out around the 2:30 minute mark. She takes a short personal break (about 10 seconds) before continuing on and finishing out the 4:15 minutes. I was able to do the entire 4:15 minutes without stopping but I was also using a much lighter kettlebell (25 pounds)–and I was still worn out at the end of this workout! It is a tough and thorough kettlebell workout if you are using the appropriate kettlebell weights for your strength level.

Each triset is one minute long. Within that minute, each exercise is done for 20 seconds. Between each triset you get a 20 second recovery. There is a timer in the upper left hand side of the screen, counting down your intervals and recoveries. There are lots of beeps and on screen graphics to signal you when to change your exercise within the one minute interval. During the recovery, the next exercise is previewed in a small video in the upper right hand corner of the screen. There is also a little bar at the bottom of the screen that counts down the entire workout time as a percentage.

Kickass Kettlebell Series Day 5 is 35:19 minutes; 1:30 minute intro, no warm up and 2:30 minute stretch. I did Caroline’s 5 minute full body warm up before starting this workout. Equipment: kettlebells and a mat. Caroline is using 10kg/22 pounds and 20kg/44 pounds kettlebells. The kettlebell weights listed below are what I used.

Triset 1: (25# KB)

  1. Goblet squats, 1.5 reps (squat, only raise halfway, lower back into squat then stand)
  2. Goblet squat pulses (pulse at bottom of squat)
  3. Full range goblet squats
  4. 20 second rest
  5. Repeat triset

Triset 2: (25# KB)

  1. Stationary lunge
  2. Pulse at bottom of stationary lunge
  3. Stationary lunge
  4. 20 second rest
  5. Repeat triset on other side of body

Triset 3: (35# KB)

  1. Sumo squat 1/2 rep (lower to bottom of squat but only raise halfway)
  2. Sumo squat pulse (pulse at bottom of squat)
  3. Sumo squat full range
  4. 20 second rest
  5. Repeat triset

Triset 4: (25# KB)

  1. Single leg deadlift
  2. Pulse at bottom of single leg deadlift
  3. Single leg deadlift
  4. 20 second rest
  5. Repeat triset on other side of body

Triset 5: (20# KB)

  1. Uneven squat 1.5 (holding KB racked at one shoulder, squat, only raise halfway, lower back into squat then stand)
  2. Uneven squat 1/2 rep (same as #1, but only raise halfway every rep)
  3. Uneven squat (full range squat)
  4. 20 second rest
  5. Repeat triset with KB racked at other shoulder

Triset 6: (30# KB)

  1. Singe arm back row
  2. Repeat #1 on other arm
  3. Landmine row (hold KB handle in both hands and do a bent over row)
  4. 20 second rest
  5. Repeat triset

Triset 7: (15# KB)

  1. Single arm overhead press
  2. Single arm overhead push press (use lower body to assist in pushing KB overhead)
  3. Single arm overhead press
  4. 20 second rest
  5. Repeat triset on other arm

Triset 8: (15# KB))

  1. Standing chest press (hold KB by bell and push from chest, straight out in front of you)
  2. Uneven push ups (push ups with KB under one hand)
  3. Repeat #2 with KB under other hand
  4. 20 second rest
  5. Repeat triset

Triset 9: (20# KB)

  1. 1/2 pullover (lower KB in pullover but only lift halfway up)
  2. Russian twist
  3. 1/2 pullover
  4. 20 second rest
  5. Repeat triset

Triset 10: (15# KB)

  1. Tuck hollow (holding KB by bell, bring knees into chest tapping KB to shin, extend KB overhead in pullover while extending legs straight a few inches off floor)
  2. Toe reach (extend legs straight to ceiling and crunch upper body, reach KB up toward feet)
  3. Tuck hollow
  4. 20 second rest
  5. Repeat triset

Finisher: 4:15 minutes of double hand kettlebell swings (25# KB)

For more info on Caroline Girvan’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.

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