Posted on February 20th, 2009
Designed by Charlie Fields, RKC
Warm-up:
· Crunches – 2 Minutes
Circuit 3 sets, each exercise 30 seconds with 10-15 seconds rest
between each exercise and 1 minute rest between each set:
1. Push-Up – [...]
Posted on February 12th, 2009
Designed by Mike Lucas, RKC
Warm Up – Snatch to Windmill 5 Each Side
Right Arm Rows 8 per arm x 3
Circuit:
2 Handed Swings 25
Front Squats 6
2 Handed Swings 20
Front Squats 8
2 Handed Swings 15
Front Squats 10
2 Handed Swings 15
Front Squats 10
2 Handed Swings 20
Front Squats 8
2 Handed Swings 25
Front Squats 6
x 3 rounds
Stretch
Follow along [...]
Posted on February 11th, 2009
Designed by Carla Cocco, RKC
Joint Mobility Warm Up
Light Kettlebell Warm Up (Halos, Figure 8’s, Sling Shots,Presses)
Circuit:
Bosu Squats
Ladder Hops
Kneeling Military Press 2 KB
Two Handed Swings
Right Arm Rows
Left Arm Rows
Front Squat by the horns
Jump Rope
Snatches Left
Snatches Right
Stretch
Circuit is designed for 3 rounds. 30 seconds on 20 seconds rest.
Follow along instantly with these and other kettlebell workouts with [...]
Posted on February 11th, 2009
Designed by Charlie Fields, RKC
Warm Up – 50 Snatches
Workout
Super Sets
Double Swing – Seated Rows
Jump Squat – Double Military Press
Dragon Twists – Alternating Swings
Bottoms Up Cleans Left then Right
Plank – Renegade Lunges
25 seconds for each exercises per each superset with 15 seconds rest between.
Stretch
Follow along instantly with these and other kettlebell workouts with our new downloadable [...]
Posted on February 10th, 2009
Designed by Mike Lucas, RKC
Warm Up – Bosu Balance Warm Up (Joint Mobility on BOSU)
Bosu Snap Ups – Bosu Mountain Climbers – Bosu Speed Skaters
Circuit Stations:
2 KB Sea Saw Press
Bosu Hops (Up and Overs)
2 KB Clean & Squat
Gladiator Push Ups
Swings 2 Handed
Russian Twist on Bosu
Snatches Left (Or one arm swing)
Snatches Right (Or one arm swing)
**Farmers [...]
Posted on February 10th, 2009
Designed by Charlie Fields, RKC
Warm Up
2 Handed Swings
One Arm Swings Left and Right
Snatches Left and Right
3 rounds without setting the bell down.
Circuit:
2 KB clean and Press
2 KB bent over rows
2 KB cleans
2 KB lunges
2 KB Swings
Circuit is for time 30 seconds on 15 seconds rest for 3 rounds.
Follow along instantly with these and other [...]
Posted on February 10th, 2009
Designed by Mike Lucas, RKC
Warm Up-Walking Swings
Circuit:
Heavy Swings -2 handed 10 reps
Right Arm Press 10 reps
Left Arm Press 10 reps
Bosu Chest Press 2 KB
Right Arm Row 10 reps
Left Arm Row 10 reps
Front Squat 10 reps
after 3 rounds- 60 snatches. 30 per arm. Trade hands after 20 reps per arm without setting it down till 60.
Follow [...]
Posted on February 10th, 2009
Designed by Sarah Lurie
Warm Up-Abs & Hops
Circuit:
2 KB Front Squat
2 KB Clean & Jerk Combo
2 KB Swing
Body weight Dragon Twist x 10 reps
Push Ups RR Combo
50 Hindu Squats
x 3
Follow along instantly with these and other kettlebell workouts with our new downloadable kettlebell workouts.
Downloadable Kettlebell Workouts.
Posted on February 10th, 2009
Designed by Sarah Lurie
Warm Up and Technique work
Circuit for time- 30 seconds with 30 seconds rest between exercises
Sideward Swing Left, Right
Renegade Row
Alternating Presses
Burpee to Deck Squat
Hops
Step Ups on 28 inch plyo with two kettlebells
Follow along instantly with these and other kettlebell workouts with our new downloadable kettlebell workouts.
Downloadable Kettlebell Workouts.
Posted on February 4th, 2009
Designed by Charlie Fields, RKC
Warm Up – 20 Punch Up Sit Ups
Circuit:
Alternating Chest Press
Floor Wipers with 2 KB
Bosu Mountain Climbers
Renegade Rows 2 KB
Alternating Swings
Front Squat
Double KB Snatches
Stretch
Circuit is designed for 3 rounds. 35 seconds on 20 seconds rest. Enjoy!
Follow along instantly with these and other kettlebell workouts with our new downloadable kettlebell workouts.
Downloadable Kettlebell Workouts.
