In The Press

FFI Healthy Eating and Nutrition Ideas

FFI Full body Stretches

The Scorpion 

The Pretzel

Advanced Hip Flexor

FFI Home Workout Videos

FFI Kettlebells Movements

FFI Kettlebells Technique Videos

FFI Rehabilitation videos

FFI Power Club Bells Training Videos

FFI Pilates videos

FFI Pilates Mat movements 

FFI As Gaeilge

More Reading

Fitness Blog & Advice

Thoughts and discussion on kettlebell training, strength and conditioning, Olympic lifting, fat loss, getting healthy and fit, NMT, core training, Pilates, mobility and anything else that goes with the above.

FFI KBI home workout 10 20 30

Published on 3rd Sep 2012 at 19:03 by Admin

Here we have another home workout idea that will train your whole body, including your heart and lungs. You will need one kettlebell that is light to moderate for this strength endrance session.

After warm up, DROM ,swings, presses and squats etc you should be ready to go.

Start with 5 presses each side (10 total)

10 high pulls or snatches each side (20)

30 2 handed swings (30)

Rest period (stay active, walk around)

Aim to do 3-5 sets over the next few weeks. Ensure quality of movement over qualtity.

Ideally no to little rest between movements, but do rest after the 60 reps. Your rest can be breath cycles, inhale fully and exhale for 1 cycle.

Alternatively use a stop watch to time your recovery. Because it's endurance based, try to keep you rest under 60 seconds.

Count your cycles of breath and over the weeks try to reduce by one cycle as a challenge, or try to reduce your rest periods by 5 seconds every week or two.

Also you can leave the rest periods alone and try it with a heavier kettlebell after you have progressed to 5 rounds!

Enjoy and let us know if you have any questions?

info@kettlebellsireland.com

www.ffireland.com

Copyright ©2018 Function & Fitness Ireland
Privacy Policy | Cookie Policy

Designed by Aeronstudio™