Kettlebell hour of power
By Senior Trainer Bart Brys
Perform 5 circuits of 1 to 5 reps of the exercises 1 to 5.
Remember to never work to max effort with heavy kettlebells (KB) for safety reasons.
Beginners can use 12-16kg KBs, intermediate to advanced 16-24kg
1. Turkish get ups
2. Double KB front squats (KB single leg squats for advanced)
3. Windmills
4. Clean and press
5. Floor press
Finish with heavy chin ups (weighted) as a ladder. It works like this.
Do 1 rep, rest a few seconds, do 2 reps & rest a few seconds, 3 reps, 4 reps, if you are not going to make the next higher number, start again at 1 rep, do 2, etc. and keep repeating till you can only do one more 1.
An example could be 1, 2, 3, 4, 1, 2, 3, 1, 2, 1, 2, 1 (total 23 reps)
Final conditioning section
10 sets of 10 KB swings with 30-60sec rest in between sets
By Senior Trainer Bart Brys
Perform 5 circuits of 1 to 5 reps of the exercises 1 to 5.
Remember to never work to max effort with heavy kettlebells (KB) for safety reasons.
Beginners can use 12-16kg KBs, intermediate to advanced 16-24kg
1. Turkish get ups
2. Double KB front squats (KB single leg squats for advanced)
3. Windmills
4. Clean and press
5. Floor press
Finish with heavy chin ups (weighted) as a ladder. It works like this.
Do 1 rep, rest a few seconds, do 2 reps & rest a few seconds, 3 reps, 4 reps, if you are not going to make the next higher number, start again at 1 rep, do 2, etc. and keep repeating till you can only do one more 1.
An example could be 1, 2, 3, 4, 1, 2, 3, 1, 2, 1, 2, 1 (total 23 reps)
Final conditioning section
10 sets of 10 KB swings with 30-60sec rest in between sets
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Easter Monday was a perfect day for a hard session. It took me almost an hour and 15minutes to complete the full workout.
ReplyDeleteAll exercises with 24kg KB, besides the single leg squats on 16kg. Very pleased with the progress over the last few months.
Turkish get ups 2 x 4 reps + 3 x 3 reps. Single leg squat, windmill and floorpress all 5 x 5 reps. The clean & press 5 x 4 reps.It all hurts though.
Great on the chin ups 2 ladders with weight jacket (+25kg total 12 reps, +17kg total 12 reps).
10 sets of 10 swings with 30sec rest really killed me off at the end. Awesome
I am completing a very similar workout now once a week. but instead of floorpress I do weighted push ups and I stick the chin ups in the circuit. building up the sets and reps as I go every week.
ReplyDeletecheck out my website if you have any questions are suggestions
www.truefitnessnhealth.com