Today was a R&R day for me but here are the routines I've been doing lately. I tweak and change my routines often, to "keep my muscles confused". Here's what I did yesterday. The reps are listed on the left and the weight I used is on the right and, of course "double" means I used two kettlebells. I do 30 sec. active rest between sets.
15 Left Orbit 45
15 Right Orbit 45
1 min. Combo Farmer/Waiter Walk 45
1 min. Combo Waiter/Farmer Walk 45
10 Double Dead Lifts 45
10 Goblet Squats 45
10 Double Front Swings 40
20 Alternating Renegade Rows 40
10 Double Front Squats 40
10 Double Snatch 40
10 Double Curls 40
20 Alternating Swings 45
10 Double Floor Press 45
10 Double High Pull 40
10 Double Bent-Over Row 45
10 Double Clean/Squat/Press Combo 40
10 Alternating Push-UP to T Hold for 10 sec.
That's it! Then I cool down.
Tomorrow I'm doing an upper body routine I found on fitnessBLENDER a while back. I thought it would be easy for me because you only use one kettlebell, but I was wrong.
On this one I do 10 reps on the left and then immediately do 10 on the right and then 30 sec. active rest and then repeat the same exercise again. Two sets of each exercise.
For a warm-up I do two left Turkish Get-Ups and two right Turkish Get-Ups with 40 pounds.
Single Arm Swing 45
Jerk Press 45
Jackknife Pull-Over 25
Single Arm Close Chest Press 45
One Arm Close Row 45
Acid Drop and Tricep Extension 25
Figure 8 Curl 45
Clean and Press 45
What do you think of my routines? I find them to be pretty brutal, but, hey, I will be 64 YO in January.