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Hot Bikini Workout 5: Kettlebell Blast

March 02, 2014 2 min read

Hot Bikini Workout day 5 is here! It's the last day of the week, and today's workout is sure to end your week on a high note. Today I've got a kettlebell workout that will get your heart pumping. So, grab the kettlebell of your choice and your Gymboss interval timer (set it to 8 rounds of 20 seconds work and 10 seconds rest). You'll go through the list of exercises below twice for a total of a 4 minute workout.


    • Kettle bell swing
    • Thrusters right side
    • Thrusters left side
  • Reverse lunge twist

Exercises Descriptions

The first three exercises are best demonstrated with videos. Watch the short videos I've provided if you are unfamiliar with these moves.

Kettle bell swing


Thrusters right & left side

Reverse lunge twist

Standing with feet hip width apart, gripping a kettlebell with both hands up near your chest. Step your left leg back into the lunge position then turn your upper body to the right holding the kettlebell just slightly away from your body to make it more challenging. The further away from your body the kettlebell is, the more challenging this exercise is. Return to the starting position then repeat stepping back on your right leg this time and turning to the left. Complete as many of each exercise as you can in the 20 seconds work interval.

Make sure to push as hard and as fast as you can to make the most of your 4 short minutes

Did you miss Day 4? Click here to Hiit it! Did you miss Day 3? Click here to Hiit it! Did you miss Day 2? Click here to Hiit it! Did you miss Day 1? Click here to hiit it!   :) Pamela Find more like this on my Facebook page Gym Free Fitness   Photo by: Butz.2013 is licensed under CC BY 2.0

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