5 to 10 minute dynamic warm-up using a light kettlebell, then:- Perform 8 to 10 rounds – 15 secs per exercises and 30 secs rest between rounds. Allow a few secs transition time between each exercise. This is fast, explosive workout. Move fast but keep form...
10 mins dynamic warm-up using a light kettlebell: Flips, catches, hand to hand passes and high throws, then:- Perform 10 reps down to 1, alternating between the following exercises for time:- Double arm kettlebell swing/flip/catch/squat Jungle Gym or ring push-ups...
5 to 10 mins if rope skipping drills: Alternate feet, side to sides, cross-overs, then:- 6 to 10 rounds for time:- Kettlebell snatch x 10 (change arms each round) Rope skipping double unders x 10 or jump squats Rest 2 mins then:- Heavy punch bag: Work for 30 secs,...
Anybody that trains regularly with kettlebells will confirm that sore hands ‘can’ be a real problem when you increase your volume and this is exacerbated even more when it is humid. Torn callouses, blisters, pain and even some blood are all too common and...
Dynamic body-weight warm-up, 3 rounds, rest 30 secs between rounds:- 8 x sprawls, 8 x Hindu push-ups, 8 x squat jumps, then:- Work for 40 seconds rest for 20 secs for 2 rounds, resting max of 2 mins between rounds:- Kettlebell double arm swings Moutain climbers...
Warm up with 5 to 10 mins handstands / walking on hands practice, then:- Work for 15 secs, rest for 15 secs for 5 mins (10 working sets):- Double kettlebell clean and press Rest 2 minutes, then:- Work for 15 secs, rest for 15 secs for 5 mins (10 working sets):-...
