*Crazy Jax active rest during the shorter time of all rounds.
Long Cycle- R/L
Renegade Row- R
Renegade Row- L
Not All Kettlebells Are Created Equal...
These are the exact Kettlebells that we use at Synergy Kettlebell Training and we use them because Professional Grade Kettlebells are the best you can train with. Kettlebells are a tool for your fitness and I recommend always working with the best.
They are exactly what you'll need to get the most out of your training whether your focus is on sport or fitness. The shape of the bell allows extended, high rep sets with as much comfort as possible.
The bell handle and body ergonomically conforms to the contours of the hand, wrist, and forearm. This is an important aspect of the top lifts (Jerk, Snatch, Long Cycle).
Personally, I don't use anything else for my own training and have seen my progress quickened directly because of using Pro-Grades.
Today for my Synergy Kettlebell Kamp I put together really cool workout that I wanna pass along to you. We've had 2 like this come before and this 1 is even better.
I present to you Postcard Workout 3.0... ENJOY!
Warmup: This is VERY important
Synergy Dynamics (10 min. of mobility drills that take you from the top of your head to the bottom of your toes and prepares your body for the workout to come)
Your Fat Blaster: (3x5) 5 Rounds, 1 minute each, 1 minute break between rounds1. Pushups (Focus on your butt/hip position so that your back is flat and go down as low to the ground as you can by bending only your arms and NOT your knees. If you have a weak upper body simply lock your knees, spread your feet out wider than shoulder width, press your heels toward the floor, tighten your abs, and then perform the pushup as low as you can.)
2. One Arm Long Cycle (1 min per arm. Clean & Push Press or Jerk if you know it... all with the kettlebell)
3. Double Rack Lunges (Clean your kettlebells to the rack position and hold them either in the rack or on your shoulders as you perform in place alternating lunges. Keep very good upper body posture, step your front leg out as far as you can and ensure that knee stays at a 90 degree angle before dropping your back knee. When performing a proper lunge most of your bodyweight should be postured into your rear leg.)
*BONUS* Core Dominator: 3 Rounds, 22 seconds each, no break between rounds1. Flutter Kicks (Lie on your back, place your hands in the small of your back, and kick your legs from the hips while keeping your knees locked. Be sure to NOT allow your feet to raise higher than 6inches from the floor when kicking.)
2. Sideline V-Situps (Lie on your side with your legs on top of each other. Place your top hand behind your head. Place your bottom arm and hand angled toward your feet. At the same time raise yourself so that your legs ajoined staying as one unit raise up and your bottom shoulder raises as well so that you move up to the bottom elbow. When properly raised you will be up on your bottom elbow with that same relative shoulder off the floor and both legs, staying connected, will also be raised. You will feel this in your top oblique[love handle]. Repeat the up and down movement of this over and over during the set.)
3. Russian Twists (Sit on the floor with your knees bent. Slightly lean back to place tension on your abs. Hold your kettlebell by the horns and move it from one side of you to the other while lightly touching the kettlebell to the floor on either side of your hip before rotating to the other side. This movement is intended to be fast so do not use a heavy weight. Pay attention to how far you are leaning back so that you have good abdominal tension at all times. *For a touch more challenge lift both of your legs and keep them elevated during the set.)
Light jog or walk if you can for about 20 min. and/or then some leg & hip mobility stretches and postures.
Here's another great AND quick Kettlebell workout for you. This one I really, really liked and since it only takes about 20 minutes from start to finish you can do it pretty fast. Enjoy!
The theme is: "Last Call"
This is how it goes...
Your Warmup: 3 Rounds at 42 seconds each
Kettlebell Slingshots (Pass the kettlebell around your waist with your feet together[or one foot off the floor for added balance work] while keeping your hips & shoulders square & core activated with belly button drawn in.)
Figure 8's To A Hold
Your Fat Blaster: Continuous running clock to 15 minutes.
There are 3 groups to pick from based on fitness and conditioning level. Choose which group you are in and stick with that one for the entire 15 min.
For example: If you like the spiderman pushups in Group C, but cannot perform the other 2 perfectly, then you must be in Group B. Your overall goal is to go as fast as you can inside of the 15 minutes to get as many rounds as possible.
Then when you perform this Fat Blaster again you beat your previous amount of rounds. Another goal is to move up to the next group if you are not in Group C. Remember to choose only one group and stick with it.
5 Wall Pushups (pushups on the wall due to inability to perform them on the floor yet)
15 Bodyweight Squats
1 Stair Climb (We have 4 flights[10steps] that we go up and down. If you don't have stairs simply perform a very fast walk or jog about 50-100 yards- preferably uphill.)
10 Pushups (standard pushups on floor. Knees are not advised; however if you choose to use them your future goal will be to get off of them.)
20 Bodyweight Squats
2 Stair Climbs (the climbs can be at any pace as long as you are moving as fast.)
15 Spiderman Pushups (every time your leg comes up that's one rep.)
25 Jumping Squats
2 Stair Sprints (This is an all out sprint as fast as you can go up all 4 flights or sprinting for distance if you are without stairs.)
Practice at your own risk, be safe and have a lot of fun on your Kettlebell fitness journey. Comment below and tell me how it goes.