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If you haven’t heard of Joe Rogan - you probably live under a rock. His podcast is reaching millions of people on a daily basis. Coming from a Martial Arts background, he naturally gravitated towards kettlebell training.
By skimming through some of his workout videos online, we've compiled a list of 19 powerful kettlebell exercises he does on the regular.
Some of the exercises are done with different tools; yet this didn't stop us from implementing everything he does with a kettlebell. The emerging kettlebell workout from these compiled kettlebell exercises is so intense, that we had to call it "The Beast Maker".
Before you jump head on into exercises and try them out for yourself, please be aware that this workout is only suitable for advanced, physical culturists who have already mastered the basics of kettlebell training.
Here are the exercises:
1. Renegade Rows
2. Push Press To Overhead Squat
3. Cast/ Halo
4. Lunge Press
5. Bent Over Reverse Flyes
6. Overhead Crunch/ Sit Up
7. Single Leg Deadlift
8. Turkish Get Up
9. Push Up Climbers
10. Kettlebell Atomic Push Up
11. Single Arm Chest Press
12. Reverse Lunge
13. Banded Goblet Squat
14. Bell Reach Push Up
15. Windmill
16. Clean
17. Clean & Press To Overhead Squat
18. Kettlebell Stretch Row
19. Single Hand Swing
20. Bonus - H2H Swing
The workout protocol offers two options: A and B.
Here's the breakdown of Beast Maker A:
- 19 exercises for 5 reps each (10 total if it's unilateral)
- 30 seconds rest between exercises
- Duration ca. 35 Minutes
- 1 Round equals 1 workout
- You train 3 days per week.
Here's the breakdown of Beast Maker B:
- Two workouts (B1 & B2)
- B1 is exercise 1 through 10
- B2 is exercise 10 through 20
- Duration ca. 17 Minutes
- Reps & Rest are the same as in Beast Maker A
- 1 round equals 1 workout
- You train 4 days per week
- Day 1: B1 - Day 2: B2 - Day 3: Rest - Day 4: B1 - Day 5: B2 - Day 6&7: Rest
Weigh recommendation comes down to individual preferences. As a general guideline, we recommend the following weight selection:
- Female Beginners: 8 kg & 6 kg
- Male Beginners: 12 kg & 8 kg
- Female Advanced: 12 kg & 6 kg
- Male Advanced: 20 kg & 8 kg
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