Thunder+Kettlebell+Workout

Around the Body Pass or slingshot.
 * __22 Minutes of Kettlehell that will make the Thunder the hardest team to play against__ **
 * Minutes 1 and 2: **

One minute in a clockwise direction, and then one minute counter-clockwise.

Halos. Holding the kettlebell by the ball, handle downward, move the kettlebell in a slanted orbit, the back of the orbit is at head level and the front of the orbit is at chest level. Inhale and open the chest while the kettlebell is behind your head.
 * Minutes 3 and 4: **

One minute in a clockwise direction, and then one minute counter-clockwise.

Figure 8s. Keeping your back flat, and the weight on your heels, pass the kettlebell through your legs in a figure 8 pattern.
 * Minutes 5 and 6: **

One minute in one direction, and then one minute in the opposite direction

Good Morning Stretch. Time to stretch the lower back and hamstrings. Cradle the kettlebell close to your chest with folded arms. Bend over with a straight back until you feel the stretch reflex of your hamstrings. Then bend your knees slightly, round your back, drop your head, and roll up slowly. Finish each repetition by lifting your chest
 * Minute 7: **

One minute.

Now, you've completed the warmup. It is time to begin the body of the workout.

Windmill, left arm..
 * Minute 8: **

One minute, left arm only

Squatting Around Body Pass. Feet shoulder-width apart, knees forward. Squat, as though you were sitting on a chair and perform the Around Body Pass, except when you pass the kettlbell behind you, it is passing under your thighs. This exercise works your lower back, hips and thighs statically, while your arms are engaged in moving the kettlebell.
 * Minute 9: **

One minute

Windmill, right arm. Of course you have to work both sides.
 * Minute 10: **

One minute

Squatting Around Body Pass. Go in the other direction
 * Minute 11: **

One minute.

Single Arm Swings, left arm..
 * Minute 12: **

One minute.

Turkish Get-Ups, left arm. Don't put that kettlbell down, hold on to it. Lay yourself down and perform Turkish Get-Ups with your left arm. Keep your eye on the kettlebell.
 * Minute 13: **

One minute.

Single Arm Swings, right arm. Keep your back flat and concentrate on that hip-thrust.
 * Minute 14: **

One minute

Turkish Get-Ups, right arm. It probably feels good to lay down at this point, but don't stop. These 4 minutes are actually the most difficult ones, and the centerpiece of the workout. The alternation of Single Arm Swings and Turkish Get-Ups is actually good news and bad news. The good news is that after the Swings, you get to lie down and perform a slower exercise. The bad news is that your blood is moving from one end of your body to the other, and there's a level change. Both of these factors will tax all of your energy systems.
 * Minute 15: **

One minute.

Side Lunge or Dancing Cranes. Hold the kettlebell in front of you and keep your chest forward. Your lower body is working dynamically and your upper body is working statically.
 * Minute 16: **

One minute.

Snatch.
 * Minutes 17 and 18: **

One minute with the left arm, then one minute with the right.

Clean and Press.
 * Minutes 19 and 20. **

One minute with the left arm and one minute with the right.

Just two minutes to go, but they're going to be two very tough minutes. During these last two minutes, think about the last two minutes of a hard game. You're tired, but the other team has to be just as tired and you are making yourself tougher right now. Reach down inside and pull out everything you have left for these last two sets.

Swing-Catch-Squat: Perform a Swing. At the top of the arc, release the kettlebell, and grab it by the ball. Pull it in to your chest and perform a squat. After completing the squat, give the bell a slight toss, and then re-grip it by the handle to swing it again. The entire body is involved in this movement, which also provides some excellent grip work.
 * Minute 21: **

Deck Squats.
 * Minute 22. **