Sunday, 19 August 2012

Killer Kettlebell Workout

Since starting kettlebells (3 months ago) my fitness, strength and flexibility have definitely improved. My hips have a strong tendency to lock, meaning that my gluteal muscles don't fire so the hamstrings are over-compensating.

I've noticed a definite improvement on the bike when climbing (legs have more power and less restriction at the top of the motion) whilst body fat and overall weight has dropped.

I did this workout on Friday past and although I'm biased, I think it was pretty cool and so thought I'd share -

Warm-Up
  • 7 minutes run
  • Half-Planks * 10 L/R
  • Backward leg-lunges with stretch * 10 L/R 
  • Front squats, toes touching the wall * 10
  • Skipping * 50
  • Bridge * 10
  • Single-Leg Bridge * 10 L/R
  • Skipping * 50
  • Reverse-Curls * 10
Main

  • Ladder
    • 3 * {Pull-Ups (1, 2 3) & Push-Ups (2, 4, 6)
  • Countdown
    • Swings/Squats (35/5, 30/10, 25/15, 20/15, 15/20, 10/25, 10/30, 5/35)
    •  All the swings were with 24kg; Squats (24kg all sets for first 15 reps, then 20kg)
Cool-Down
  • 7 minutes run
  • Stretch


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