Kettlebell Ladders

Perform the 2 exercises in each group as supersets (i.e. perform exercise 1a for 1 rep, perform 1b for 1 rep, perform 1a for 2 reps, perform 1b, for 2 reps…etc.) Continue up to 5, and work your way down. Rest for 2 minutes before performing the second group of exercises in the same fashion as group 1.

Group 1

1,2,3,4,5,4,3,2,1 on each side before moving up/down to the next set of reps

1a. KB Swing
1b, KB Clean
1c. KB Snatch

(note: next time, I will perform this group as a double kettlebell superset)

Group 2

2a. Double Kettlebell Jerk
2b. Double Kettlebell Squat

Finished this workout in about 10 minutes. I must say, those Double Kettlebell Jerks had me sweating like a harlot in church; however, training with double kettlebells is as fun as Mr. Mahler suggested.

Hop down to the comment section, and share some of your favorite Kettlebell workouts. If you have questions on training, or where to start, post them in the comment section as well.

Alaina demonstrates the 2 Handed Kettlebell Swing. Always consult with a physician before performing any strenuous activity. The following demonstration is for entertainment purposes only.

Remember:

- Place The Kettlebell Between Your Feet
- Keep Your weight On Your Heels
- Keep Your Knees Aligned With Your Feet
- Sit Back In The Hips To Load Hamstrings
- Exhale As You Swing KB Behind You
- Forcebally Push Hips Fwd & Clinch Glutes To Swing Fwd
- Stand tall with knees pulled into quads/never lean back
- Swing Bell To Chest Level While Inhaling At Top Of Swing
- Your Torso Follows The KB On The Descent
- Always Relax Your Arms : Let Legs & Hips Do The Work
- Never Use A KB That Is Too Heavy To Use With Good Form

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[youtube=http://www.youtube.com/watch?v=RV9rfJeen-k&hl=en]

WOD: Sunday 062208 – “Feeling Like A Champ”

I think you will appreciate this workout, since it takes only 20 minutes, builds strength, burns fat, trains your abs and lower back, builds muscle, and is an excellent cardio program. What more can you ask for? Well, lower gas prices wouldn’t hurt, but that a different story. Anyhow, try to shoot for 100-120 jump ropes per minute, and 30-36 double kettlebell swings or 18 single dumb bell swings per side.

Rest 10 seconds before performing the swings, and rest 20 seconds before performing the jump ropes. Have fun!

1a. Jump Rope x 3 minutes
1b. Double Kettlebell Swings x 1 minute

Perform 4 rounds of these two exercises

Fortune 500s:

This is a guaranteed fat burner, as well as strength builder. Perform the following exercises back to back for 100 reps each for time. Post the time it takes you to complete the workout. Sip water throughout the workout. Try to keep rest periods very minimal. Have fun.

Please note, this workout is for the very advanced. Intermediate trainers can cut the reps to 50 each & 25 per side with the KB single arm swings and the KB push press. Beginners can cut the reps to 25 & split the KB exercises to 12 on each side.

Remember, you have to crawl before you walk, so don’t try to take on too much too soon. Glory is found in completing the program, while feeling exhilarated, once you’re finished. we never want to feel defeated after a workout.

Also, don’t forget to take 5-10 minutes to warm up (calisthenics such as jumping jacks, 30 seconds of push ups. body squats, and mt.climbers) & cool down (slow and active movements, such as yoga poses. Static stretching is not advised).

1. 100 – Bodyweight squats
2. 100 – Push Ups
3. 100 – 1 Arm Kettlebell Swings (50/side) *KB can be substituted with a dumbbell.
4. 100 – Burpees (beginners can sub the burpees with squat thrusts/intermediates can remove the push up portion of the burpee)
5. 100 – Kettlebell Push Press (50/side) *KB can be substituted with dumbbells

Note: I performed the 1 arm swings with a 44 lb KB, & the KB push press with a 35 lb kb

Finishing time: 26:19