Melissa Bodner Coaching

Monday Morning Kettlebell Short Stack…

This morning I had a short stack (no not the kind you pour maple syrup on). The kind that comes from compounding kettlebell exercises. Here is how a kettlebell stack works. Perform one exercise (in this case two-handed swings) for 1 minute and then rest. Then you preform the same exercise again for 1 minute, but instead of stopping you add another exercise for 1 minute and then rest. You keep adding exercises until you’ve completed 5 minutes of work (5 exercises) without rest. The number of exercises performed and the length of active time will vary, but this is the general formula.

I love stacks because they are challenging and they keep my heart rate up, but they are fairly simple to follow. See my workout below.

Monday Morning Kettlebell Stack…

Ingredients

  • Warm-up for 5 minutes beforehand.
  • Perform each exercise in the stack for 1 minute.
  • Use a weight that you can use for the whole time without putting it down (you may switch out bells for certain exercises). I used a 12kg and a 16kg bell.
  • Rest 1 minute in-between rounds.
  • Finish with 2 tabatas (20 seconds of work with 10 seconds of rest for 8 rounds or 4 minutes total).
  • Whole workout is 35 minutes total with the warm-up.

Instructions

  1. Two-Handed Kettlebell Swing (1 minute)
  2. Kettlebell Swing + Clean and Press (R/L) (1 minute each; 2 minutes total)
  3. Kettlebell Swing + Clean and Press (R/L) + Figure 8-Squat (1 minute each; 3 minutes total)
  4. Kettlebell Swing + Clean and Press (R/L) + Figure 8-Squat + Snatch R/L (1 minute each; 4 minutes total)
  5. Kettlebell Swing + Clean and Press (R/L) + Figure 8-Squat + Snatch R/L + Burpee Pull Through (1 minute each; 5 minutes total)
  6. Single Leg Deadlift/Goblet Squat Tabata (20 seconds of work with 10 seconds of rest for 8 rounds or 4 minutes total).
  7. Plank tabata- plank, side plank R, side plank L and superman (20 seconds of work with 10 seconds of rest for 8 rounds or 4 minutes total).
  8. Enjoy!
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Disclaimer: I'm not personal trainer. This workout is provided for inspiration and self-empowerment purposes only. By using this website you agree to the following. The coach cannot be held liable for any losses, injuries or damages that may result from any information on this website. Please consult your doctor or a fitness professional before starting any exercise routine.

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My Story...

I started my first diet when I was 13. The low fat diet I followed was super easy. All you had to do was keep your fat down to 20 grams a day. You could eat cookies and processed junk, as long as the food was low-fat. And guess what? It worked. I lost 10 pounds over the summer, but that is about all I did that summer. I was too hungry and tired to do anything else… I really couldn’t function, and guess what else happened? I gained all the weight back the next year.

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