I havn't put one of these up in awhile but this ones a doozy.
Setup:
-A few heavier kettlebells are needed. Or at least doubled up on the lighter weights.
-If you sweat a lot chalk may be a good idea
Exercises:
Swings (thats it)
Routine:
Perform 20 swings as fast and as hard as you can. Some know this as 'hardstyle'. I just refer to them as quick swings.
Rest for 1 minuter (60 seconds)
Repeat for 5 to 10 rounds.
Notes:
Check your pulse as you do this workout. Its pretty amazing to watch it spike as high as it will. Especially if you hammer a good weight throughout. I had to get the total weight to around 120-140lbs using a mix of 60's, 70's and a single 125lb KB to get some good results. So don't shy away from the heavy stuff.
If you only have the option of lighter KBs then use only pairs and if that doesn't work go with high swings instead or even snatches.
I wrote a brief summary on my first experience with this workout here - http://thebodyforgeaf.com/effects-of-kb-and-interval.html
Enjoy!
No comments:
Post a Comment