In less than an hour, class can be as hard or as easy as you want it to be, adjust your bell size depending on how much of a workout you want. I have people use anywhere from a 5 Lb Kettlebell to a 48 Lb Kettlebell, the choices are yours. Of course different exercises require different bell sizes so many people will have 4, 5 or even 6 bells in front of them to choose from.
I always start off with 5 minutes of Joint Mobility, starting with the head and working all the way down to the ankles, this is important to get the Synovial Fluid activated before lifting.
SWINGS
5 Min set, 1 min heavy bell double handed, 1 min alternating, 30 sec one hand, 30 sec other hand, 30 sec double handed leg in then 1 min full circuit moving legs from side to side (this move really strengthens the forearms and obliques.
FIGURE 8 WITH HOLD/SQUAT
3 mins, one min just the figure 8 hold then 2 mins adding a squat, here is a one min video example.
CLEAN AND JERKS/PRESS/PUSH PRESS
4 Min set switching at 1 min or 2 min mark
I always give choices in class, more advanced people do clean and jerks.
JERKS ONLY OR SNATCHES
4 Min set switching at 1 min or 2 min mark
SQUAT COMBO
2 Mins, 30 sec drop squat, rest, 30 sec sumo squat, rest, 30 sec swing squats x 3 rounds
SWINGING DOUBLE ROWS AND HIGHPULLS
1 Min set, 30 sec swinging rows into 30 sec highpulls x 2 rounds (this is amazing for your upper back and shoulders)
SWING SNATCH COMBO
4 Min set, switching at 1 min or 2 min
WALKOUTS OF DEATH
I call this 2 mins the walkouts of death because it's hard... period...
Walk out on your hands into 6 pushups, walk back, 6 squat thrusters, 6 heart throbs, 6 squats, repeat circuit for two mins.
DOUBLE BELL OVERHEAD SIT UPS
1 min set laying on your back, both arms straight holding your double bells, sitting up keeping your legs straight.
#livelearnpasson #driven #strongher #elitefts #kettlebellsrock
