TARGET MUSCLES:
Full body
MISSION REQUIREMENTS:
One kettlebell. Please select your weight carefully as it will be dependent upon your levels of strength and cardiovascular fitness. Start with simply a 3-4kg kettlebell and increase the weight if and when required!
TAKE AIM:
Very little room is required for this workout. Your patio, garden, drive way or even in the park is perfect in order to perform Operation Prime. Warm-up on the spot for 5 mins with a some of the exercises you are going to use but unweighted (no kettlebell) - 4 rounds of burpees, lateral raises and prison squats for 6 reps each should be plenty to get the heart rate up and warm those muscles up ready for action.
FIRE:
Operation Prime consists of 6 kettlebell exercises performed for a set number of reps based upon the PRIME NUMBERS (2,3,5,7,11,13,17,19)!
Simply perform the exercises in order one after another for the specified amount of reps that round. Round one would be 2-reps per exercise, round two would be 3-reps per exercise and so on!
The total duration of this operation is 20-minutes and rest can be taken if required at the end of each round. Your mission is to see how far up the prime numbers you can get in 20-minutes!
The exercise order is as follows:
1. SQUATS WITH KB ABOVE HEAD
2. KB DOUBLE ARM SWINGS
3. ALTERNATE ARM KB FRONT RAISE
4. ALTERNATE ARM KB LATERAL RAISE
5. KB CHEST PRESS STEERING WHEELS
6. BURPEE KB PRESS
REST IF REQUIRED AND REPEAT #HELLYEAH
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