Kettlebell Full Body - Beginner to Moderate Level

This workout mostly hammered upper-body but still was an effective overall workout. I listed this as a beginner to moderate level as the movements themselves are simple but the workout itself can be difficult with some modifications. Also, like any workout, it's best to progress slowly with weights if the client or yourself are still new to training.

Lastly I need to note this was for my new group and it was the 2nd week. Most of the group is still relatively new so I had to go over some things at the beginning. Plus I wanted to do some double kb work however we just didnt have enough equipment. So I cut the double work. In the end it wasn't a prob as we just spent a little more time on warmup.

Warmup:
Usual stuff; shoulder and back movements and stretches
Went over tech a bit and basic movement patterns (swing, clean, press, etc.)

Protocol 1: 1 min each
Clean/ Press/ LC-Push Press

Protocol 2: 30s each , 2 rounds
swing/ clean/ press

Lower: 30s each, 3 rounds
Single KB- Front squat/ Rev. Lunge/ SL RDL (1st round right arm, 2nd rd left, 3rd hold with both hands)

Upper: 30s each, 4 rounds
Single KB- Both hands; Press, curl, Front raise, upright row

Core: 1min each arm
Windmill, SA Crunch, Seated twist

Finisher: x2 KB Pyramid , 30s rest between sets
Swings
5 reps- 10- 15- 20- 15- 10- 5