By
in
How to do it?
For this session you will need an average size kettlebell and to have done a good warm up for around 5/10mins. Make sure you have done some specific movements (i.e. no weight kettlebell swings, squats, lunges).
You are going to do the following exercises:
- Swing
- Clean
- Racked squat
- Press
Do 1 of each with 1 hand and then swap to the other. Then you count up and conduct 2 reps of each exercise and swap hands. Next continue up to 3, 4 & then 5. Then continue but come down from 5 to 1 rep.
Have a good warm down and stretch.
Alternative
Warm up: 1 min or around 30 kettlebell swings and bit of dynamic stretching.
With medium weight kettlebell (I use 20kg) do a ladder of:
- Clean
- Press
- Squat
Doing 1 each side, then 2 of each, 3, 4,5.
So clean, squat, press.
Swap sides with a swing then repeat the same on the other side.
Then clean, squat, press again and instead of swapping sides do another clean, squat, press on the same side (that’s 2 on).
Then swap sides. Repeat this process until you have done 5 on each side.
Rest: If you are working on cardio only have one min rest, if you are leaning more towards strength and conditioning have 2/3 mins.
Repeat, but this time I start alternating reps and weight to really make things interesting. With a lighter kettlebell (I use 16 kg) do 10 cleans, 10 squats, 10 press and then do the same on the other side.
Rest: If you are working on cardio only have one min rest, if you are leaning more towards strength and conditioning have 2/3 mins.
Do again but this time use medium weight (I use 20kg) and do 6 reps of the exercises.
Rest: desired amount
Finally do again heavy kettlebell (I use 28kg) and do all exercises conducting 3 reps. Done and dusted.
If you feeling really hardcore repeat starting with light kettlebell again.
