Weekly Practice – Cardio Blast

March 21, 2011 at 8:16 pm Leave a comment

How do Kettlebells provide an efficient and effecitve workout?
In a perfect world we would all be able to spend unlimited hours doing cardio, strength training and mobility work. Let me guess, you go to the gym and always get in your cardio, whatever your vice, spinning, running, elipitical, etc, etc, etc, and then (if you have time) hit the weight machines for your “strength” training. And no, this blog is not intended to tell you why cardio and stength on staionary gym equipment is practically ineffecive and it is. Rather than to empatheize we do have lives and spending unlimited hours at the gym mindlessly going through a mundane routine is simply not an option. My answer for you is that you do not have to and share with you how efficient and effective Kettlebell (or bodyweight) training can be. Check out the practice session below. I have provided the protocol below with Kettlebell equipment and with NO equipment whatsoever (great for travel). Although, the name of the practice is “Cardio Blast” I assure you that when using kettlebells and even just your bodyweight, you will also get in your strength session simultameously. Give it a try – let me konw what you think. Enjoy & Train Hardstyle ~ hd

15:15 protocal – 40 rounds total (or 20 minutes)
use an appropriate size kettlebell for you level of skill and conditioning
5 minutes (or 10 rounds) – swings
10 minutes (or 20 rounnds)- snatches (alternating left / right every other round)
5 minutes (or 10 rounds) – swings
Rest 45 seconds
Plank – 1 minute
Rest – 1 minute
Plank – 1 minute
Rest – 1 minute
Plank – 1 minute

No equipment workout:
15:15 protocal – 40 rounds total (or 20 minutes)
5 minutes (or 10 rounds) – Burpees
10 minutes (or 20 rounnds)- Mountain Climbers, Jump Squats, Push Ups, Moutain Climbers, Jump Squats, Push Ups, etc (alternating)
5 minutes (or 10 rounds) – Burpees
Rest 45 seconds
Plank – 1 minute
Rest – 1 minute
Plank – 1 minute
Rest – 1 minute
Plank – 1 minute

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Entry filed under: Kettlebells, Training and Workouts.

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