300 workout series - kettlebell

Was talking to a friend of mine this week and started to knock around some ideas in my head on workouts. The following was using the '300' workout template and give it a kettlebell theme.

Reps are the following; 25/50/50/50/50/50/25 for a total of 300 reps. Yay! Math!

Swings - 70#
squats - 45#
single kb press - 30 (weak rotator cuff)
Burpees - bodyweight
Double upright row - 30s
Sledge overhead tire hit - 16lber
Swings - 70#

Total time: 16:30

Those burpees were rough. Lets see how this pans out in a few weeks.

Kettlebell Full Body - Beginner to Moderate Level

This workout mostly hammered upper-body but still was an effective overall workout. I listed this as a beginner to moderate level as the movements themselves are simple but the workout itself can be difficult with some modifications. Also, like any workout, it's best to progress slowly with weights if the client or yourself are still new to training.

Lastly I need to note this was for my new group and it was the 2nd week. Most of the group is still relatively new so I had to go over some things at the beginning. Plus I wanted to do some double kb work however we just didnt have enough equipment. So I cut the double work. In the end it wasn't a prob as we just spent a little more time on warmup.

Warmup:
Usual stuff; shoulder and back movements and stretches
Went over tech a bit and basic movement patterns (swing, clean, press, etc.)

Protocol 1: 1 min each
Clean/ Press/ LC-Push Press

Protocol 2: 30s each , 2 rounds
swing/ clean/ press

Lower: 30s each, 3 rounds
Single KB- Front squat/ Rev. Lunge/ SL RDL (1st round right arm, 2nd rd left, 3rd hold with both hands)

Upper: 30s each, 4 rounds
Single KB- Both hands; Press, curl, Front raise, upright row

Core: 1min each arm
Windmill, SA Crunch, Seated twist

Finisher: x2 KB Pyramid , 30s rest between sets
Swings
5 reps- 10- 15- 20- 15- 10- 5

Kettlebell Fitness Complex (slightly advanced workout)

Hammered the KB class tonight...like damn I almost felt bad.

warmup
protocol single, both arms
clean 1:30, press 1:30, long cycle 1:00, snatch 1:00

prot doubles
long cycle 2:00/1:00/2:00

core
TGU's 2:00 each arm

lower
double kb front squat 40s, alt lung 40s, farmer carry 1 lap
repeat 3 times

upper
double kb bentover row 40s, alt press 40s, double twist 40s
repeat 3 times

swing finisher
double 30s ON, 15 rest

Kettlebell Full Body Complex #1

This routine hits it ALL. I mean in a bad way too. Most of my clients were pretty exhausted after finishing but finish they did.

Warmup 10-15 minutes (series of swings, tech work, stretches, etc.)

1.30 each - Push Press/ Cleans/ Half Snatch - Single arm
45s each - Swings/ Clean/ Long Cycle - Doubles. Rest 45s then repeat once more.

Lower Body- 30s each, 30s rest, 3 rounds
Goblet Squat/ Alt Lunge/ Kneel Downs

Upper- 30s each, 30s rest, 3 rounds again
x2 Kb Alt Row/ Alt Press/ Ribbons

Core- 1min each, minimal rest
1/2 TGU's/ Supermans/ Windmills

Finisher- 20 ON, 10 OFF each, x1 Kb, 4 minutes total
Swings, Burpees, Split jumps, Jack Squats

Cool down stretch


Yea...they were pretty quiet after this one.