Here is a Kettlebell routine worth a try. Find a kettlebell weight you can handle with moderate difficulty for twenty double hand swings. Make sure you are properly warmed-up before you begin this protocol.
This kettlebell routine should be completed with as little rest as possible. Use a stop watch to give you feedback on duration of program. Each time you complete this workout try to reduce the amount of time it takes.
*22 KB Double Hand Swings
*11 KB Single Arm Upright Rows (each arm)
*11 KB Single Arm Snatches (each arm)
*22 KB Alternating Arm Swings
Repeat with these rep combination's:
*18 *15 *9
*9 *7 *5
*9 *7 *5
*18 *18 *9
Go through the entire regimen twice, Try to complete under thirty minutes.
If this sounds like fun, come out and join our team, we would love to have you!
Wednesday, May 12, 2010
Tuesday, May 4, 2010
"The Track and Kettlebell Session"
It's Tuesday morning after a day of rain, which left the weather perfect for a great training session. I have always enjoyed working in the heat and this Tuesday morning there was a combination of moderate heat and humidity.
Our session took place at Newton Lee elementary school, at 5:45am in Ashburn. We created a work/run interval protocol using the schools oval track, kettlebells and mats for body weight exercises. We set up six exercise stations evenly spread around the oval track. The track is slightly less then a quarter mile around. Exercises used were as follows:
*KB Dead Lift to Upright Row x10
*Supine Toe Touch x20 or Leg Lowerings x20
*KB Single Arm Swings or Double Arm Swings x10
*Rockies or Reaches x10
*KB Push Press x10 or KB Rows x10
*Mountain Climbers x16 or Burpees x5
The idea was to complete each exercise and sprint to the next station completing the entire oval as fast as possible. A one minute rest interval was given at the completion of each lap. We managed six laps before reaching exhaustion. I loved it and you will too. If you enjoy pushing yourself and motivating others this is the Bootcamp for you. Come out and join us, we would love to have you as part of our team.
Our session took place at Newton Lee elementary school, at 5:45am in Ashburn. We created a work/run interval protocol using the schools oval track, kettlebells and mats for body weight exercises. We set up six exercise stations evenly spread around the oval track. The track is slightly less then a quarter mile around. Exercises used were as follows:
*KB Dead Lift to Upright Row x10
*Supine Toe Touch x20 or Leg Lowerings x20
*KB Single Arm Swings or Double Arm Swings x10
*Rockies or Reaches x10
*KB Push Press x10 or KB Rows x10
*Mountain Climbers x16 or Burpees x5
The idea was to complete each exercise and sprint to the next station completing the entire oval as fast as possible. A one minute rest interval was given at the completion of each lap. We managed six laps before reaching exhaustion. I loved it and you will too. If you enjoy pushing yourself and motivating others this is the Bootcamp for you. Come out and join us, we would love to have you as part of our team.
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