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.
This weeks home workout is a circuit progression from our previous circuits. If you have done our 30 on 15 off circuits for a while, here's is one way to progress. It's still a 6 minute circuit, but there are only 6 blocks of movement instead of 8. You will work for longer tho, 45 seconds on, but still 15 seconds rest. I heavy and light kettlebell is ideal, but you may do it with one kettlebell.
You may do the whole session as endurance, or use the circuit as a finisher after your strength training. So after warming up with some DROM, swings, squats & presses you can begin your first circuit :
Heavy kettlebell : mix squat, swing & deadlift for 3-5 reps each, rest
lighter kettlebell : 3-5 swings, high pulls or snatches, switching arms every 3-5 reps
Do the above for 6 minutes or 3 rounds, then you may rest for 1 minute or keep going! Remember ALWAYS good quality in your techniques and rest early if you have to !