kettlebell workout....

alternating renegade row

an 11 minute kettlebell and bodyweight workout. here's a killer high intensity fat burning workout...

the entire sequence is done in 11 minutes. you can do more or less based on your current fitness level:

a. 1-arm kettlebell or dbell swings (alternate arms every 5 reps) - 3 minutes straight as many reps as possible.

rest 1 min

b. 1-arm kettlebell or dbell snatches (alt arms every 5 reps) - 3 minutes straight as many reps as possible.

rest 1 min

c.Kettlebell or Dbell renegade rows (alt arms after each rep) - 10 reps each arm.

rest 30 seconds

d. Floor mountain climbers - 30 seconds max reps.

rest 30 seconds

e. Burpees- 30 seconds max reps.

total workout time = 11 minutes of metabolism boosting insanity!
it may sound like an easy and short workout, but those first 6 minutes of non-stop swings and snatches will leave even the leanest and meanest trainee gasping for breath.
fatburningdietsandworkouts.com

*Alternating Renegade Row (see picture above)
Get into the top position of the pushup holding on to two kettlebells (or DB)that are less than shoulder width apart. Push one kettlebell into the floor and pull up the other kettlebell. Hold the kettlebell in the working arm in the top position. Lower it to the floor and push it into the floor. At the same time pull the kettlebell in the opposite hand. Repeat for several reps on each side.

*Kettlebell Snatch