If you missed my recent three part kettlebell swing video tutorial, you can check that out here: => Kettlebell Swing Video Tutorial
TOUGH (but simple) KB Workout
- Begin your workout with a 3-5 minute dynamic warm up.
- Do two :30 holds of HardStyle planks, resting about :15 sec. between sets.
- Swings – do 5 sets of 20. Rest about :30 between sets.
- Mix up the type of swings you do. You can do two hand, one hand, hand to hand, or double swings. This is a great way to mix up the workout, hit slightly different muscle groups and give your body a slightly different stimulus throughout the session.
- Next, do a body weight circuit of Push Ups, Pull Ups or Inverted Rows, and Step Ups or Lunges – you'll do 2-3 rounds of 10-15 reps of each exercise.
- Modify the body weight exercises as needed to challenge yourself JUST enough. So ... if you're just starting out, you might do knee push ups and inverted rows. If you're advanced, you might do feet elevated push ups and standard pull ups. You can really make this workout as hard or as easy as you like.
- Finish off with a 3-5 minute static stretch of tight muscle groups ONLY.
- Forest Vance, MS, RKC II
PS - Enjoy this workout? In the Sacramento, CA area? Head over and check out Forest's Sacramento boot camp website at http://www.forestvancetraining.com/bootcamp-sacramento