Weekly Practice from the Hardstyle Diva

November 14, 2010 at 3:24 pm 1 comment

What is your favorite Kettlebell exercise? Well, I know this is a hard decision, but just pick one! For example, take this exercise and pair it with bodyweight exercies and do it TABATA Style. Are you ready? Here’s an example of what you can do. Currently I am really enjoying Front Squats. So here is a how my workout would go…

Set the timer for one of the following settings (YOUR CHOICE).
1) 20 sec work 10 sec rest
2) 30 sec work 15 sec rest
3) 40 sec work 20 sec rest
4) 1 min work 30 sec rest
My Sample Workout is 40:20 – 10 rounds = 10 minutes REST & REPEAT
– Front Squats
– Mountain Climbers
– Front Squats
– Plank
– Front Squats
– Burpees
– Front Squats
– Hip Bridge
– Front Squats
– Push up
Rest 2-3 minuts b/w rounds

Here are some more examples of bodyweight exercises:
Burpees, Hip Bridge, Plank, Mountain Climbers, Jump Squats, Alternating Jumping Lunges, Alternating Reverse Lunges, Squat, Push up, V-Up

Here are some examples of Kettlebell Exercies:
Swing (1H, 2H Alt Hand), Goblet squat, TGU, Windmill, Sntach, Figure 8, Clean & Press, Military Press, Push Press, Front Squat, etc, etc, etc.

For proper instruction of Kettlebell exercies go to the RKC Instrucotr page on Dragon Door and find an RKC instructor near you. Before working with Kettlebells, PLEASE do your research and be sure that you are learning from a certified RKC instructor. There are many people out there that are teaching kettlebells, if you are not taught correctly your risk for injury will be high.

Enjoy and let me know what you think!
~ hd


Entry filed under: Kettlebells, RKC, Training and Workouts. Tags: , , , , , .

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1 Comment Add your own

  • 1. Franz Snideman  |  November 15, 2010 at 10:11 am

    Looks brutal but very effective! nice!


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