Kettlebell Workout For Today
By Sandy Sommer RKC on in Training Tips & Tricks
If you are looking for a effective and full body workout today you may want to give this a shot.
Do each exercise and it’s full rep scheme before moving to the next movement.
- Two handed swings 20-15-10-5 Hard Style
- Goblet Squat 3-4-5-5-4-3
- Plank 15 sec-30 sec-1 minute
- Clean and Press 3-4-5-5-4-3 alternate sides
- Two handed swings 5-10-15-20
Rest as needed between the sets for each movement. Complete as many rounds as you can in 20 minutes.
Please leave your comments and any questions.
Sandy Sommer RKC
6 Comment(s)
By Jeff P on Jan 18, 2010 | Reply
I’m new to KB’s but loving them so far. Can you explain the suggested exercises a bit? What do the numbers 20-15-10-5 suggest and what is Hard Style on the swing?
Thanks
By Sandy Sommer RKC on Jan 18, 2010 | Reply
Good Morning Jeff,
If you are new to kettlebells I think that finding a certified instructor would be of great benefit to you. Safety and performance are interrelated and you will get the most out of your workouts by making sure you are doing well and doing safely.
The numbers are rep counts. So you’d do 20 and then rest an appropriate amount. Then 15 and so on.
Hardstyle swing is the way we teach it at the Russian Kettlebell Challenge. Here is a link to an earlier post.
Train with purpose,
Sandy Sommer RKC
By melissa on Jan 26, 2010 | Reply
Im a female kb fanatic who has trained with an RKC instructor. I’m currently training on my own since the instructor has left the area. Just wondering what the typical number of rounds should be for this workout.
By Sandy Sommer RKC on Jan 26, 2010 | Reply
Melissa,
Without knowing your current fitness level there is no way to tell. The key is to maintain proper form and if that means someone can get through just one round then they have no where to go but up! How many can you complete now?
Train with purpose,
Sandy Sommer RKC
By melissa on Jan 26, 2010 | Reply
I got thru 1 complete round. completed up to the c&p on the 2nd round. I use a 55lb kb for swings, 25lb to snatch. Today was the first time I tried the 35lb with the c&p. Pushed thru it. Always searching for great workouts and ways to improve. Thanks.
By Sandy Sommer RKC on Jan 26, 2010 | Reply
Sounds great! Way to work and keep it up:)
Train with purpose,
Sandy Sommer RKC