Workout #1
Week 1 workout - Week ending 2/8/2009
All right Bell-Heads here's the first week's workout. This is one of Ryan's Favorites.
5 Left/5 Right - Kettlebell Swings
5 Left/5Right - Kettlebell High Pulls
5 Left/5 Right - Kettlebell Snatches
5 Left/5Right - Kettlebell Box Squats
5 Left/5Right - Kettlebell Clean and Jerks (Long Cycle)
Complete as many rounds as possible in 20 minutes. When you're done send the results to spfire67@yahoo.com with your name and we'll post how many sets you completed on the site. Here are the standards for different levels:
Newbie:
Male - 36lb Kettlebell
Female - 17lb Kettlebell
Intermediate:
Male - 44lb Kettlebell
Female -20lb Kettlebell
Advanced:
Male - 53lb Kettlebell
Female - 25 lb Kettlebell
Super Stud/Studess
Male - 72lb Kettlebell
Female - 36lb Kettlebell
Bodyweight Workout:
Pyramid:
1 Burpee followed by 1 pull-up
2 Burpees followed by 2 pull-ups
3 Burpees followed by 3 pull-ups
until you hit 10 of each, then...
Pyramid back down to one of each. Record how long it takes and save your time. At a later date we will do it again to see if there has been improvement.
Workout #2
Okay, Here's week #2. The first week was power intensive, so we'll be going for a little more conditioning and cardio for this one. This one includes box-jumps. If you don't have a box, it's not a bad investment. You can also use stairs or a low chair if it's stable enough.
30 Kettlebell Swings
One minute of box jumps (100% intensity/as many reps as possible)
30 Figure 8 to holds
One minute of jump rope
30 Kettlebell snatches (15Left/15Right)
One minute of free squats (as many reps as possible)
30 Kettlebell Tactical Lunges
One minute of Burpees
All X 3 sets with one minute rest between sets.
Levels will be:
Newbie: Male 25lb Kettlebell/Female 15lb - Timed sets @ 30 seconds instead of 1 minute
Intermediate: Male 36lb/Female 20lb - Timed sets @ 45 seconds
Advanced: Male 53lb/Female 25lb - Timed sets @ 1 full minute
Bodyweight workout:
10 Star-Jumpers
20 Push-ups
30 Sit-ups
20 Squat-thrusts
100 meter sprint
All X 5 sets. You should try to get through each exercise as explosively as possible. Take one minute between sets.
Workout # 3 - Here is a challenging workout. Keep this one on file and see if you can reduce the rest times.
Kettlebell Half Snatch - 2 minutes, max reps, alternating hands after five reps.
Double Kettlebell Box Squat (Single if you only own one KB) - 1 minute
Figure 8 to Hold - 45 seconds
Bodyweight Plank - 30 seconds
Figure 8 to Hold - 45 seconds
Bent over rows - 1 minute alternating hands after five reps
Kettlebell Clean to rack - 2 minutes
This is an eight minute cycle. We want to do a total of three sets. Weights should be light enough to allow you to complete the time in each exercise, but heavy enough that it is a challenge. Maximum effort on reps is a must. Levels will be based on rest intervals:
Newbie: Take 5-10 seconds between exercises and one minute between sets.
Intermediate: Try to push through each exercise with no rest and 15-30 seconds between sets.
Elite: You should be going through everything taking a break only when absolutely necessary (feeling like you're going to pass out, vomiting etc.)
Here's one that left all of us in a puddle: Endurance
Ten kettlebell swings
1 burpee
Ten swings
2 burpee
Ten swings
3 burpees - Continue this progression until you hit
10 swings
10 burpees
Then pyramid back down to
Ten swings
1 burpee - Do this progression as fast as possible.
Levels are:
Beginner:
Male - 36lb KB
Female - 15lb KB
Intermediate:
Male - 44lb KB
Female - 17-20lb KB
Advanced:
Male - 53lb KB
Female - 20-25lb KB
Bodyweight workout
For bodyweight we're going to do four four minute Tabbatta sets. For those of you who are unfamiliar with Tabbatta sets, they progress like this:
Maximum effort for 20 seconds
followed by 10 seconds of rest
Do this times 8 sets. This will equal four minutes of exercise.
1st set:
Tabbatta Burpees
2nd set:
Tabbatta Push-Ups
3rd set
Tabbatta Free squats (try to touch your butt to your ankles)
4th set
Tabbatta Sit-Ups
This is sixteen minutes of exercise. With one minute between Tabbatta sets it will be a twenty minute workout. Enjoy!
