Dio Posted May 15, 2012 Report Share Posted May 15, 2012 Does anyone have suggestions for a good metcon workout using a single weight of kettlebell?Ideally I'm looking for something with a similar flow to Steve's bodyweight cycle. I have a one pood that I can swing through most basic moves and a half pood that I mostly use for warm up.My goal in general right now is to add over-all muscles and generally strengthen core and stabilizers. I'm going to get back into the routine of a 5x5 as well, but have been lazy.Thanks in advance! One day at a time. No excuses. Battle Log | Current Challenge - Bleep All the Things Link to comment
Knightwatch Posted May 15, 2012 Report Share Posted May 15, 2012 I used to do 50 swings, 40 highpulls per hand, 30 cleans per hand, 20 presses per hand, 10 snatches per hand, and 5 windmills per hand. Nice and "symmetrical". Do that for time, once you get it down to a certain time goal, raise the reps for each exercise. "The world will never starve for want of wonders, but for want of wonder." --GK Chesterton Domine, non sum dignus ut intres sub tectum meum, sed tantum dic verbo et sanabitur anima mea... http://www.facebook.com/#!/jbaileysewell Link to comment
bigm141414 Posted May 15, 2012 Report Share Posted May 15, 2012 my first stop for any kettlebell routine is usually www.bikejames.com Some good form videos on there. He uses them for mountain bike training but the rules still apply. Also Phil Scarito of DV8fitness has great tutorials of KB stuff What weight are we talking about? Could you do a circuit of: SwingsOne arm Cleans One arm SnatchesGoblet SquatsKB LungesFor warmup you can do TGUs, and windmills (love windmills) "Pull the bar like you're ripping the head off a god-damned lion" - Donny Shankle Link to comment
nightlight Posted May 15, 2012 Report Share Posted May 15, 2012 I used to do 50 swings, 40 highpulls per hand, 30 cleans per hand, 20 presses per hand, 10 snatches per hand, and 5 windmills per hand. Nice and "symmetrical". Do that for time, once you get it down to a certain time goal, raise the reps for each exercise.what's a windmill? "Come with me if you want to lift" -The Brominator "Later, I would learn that coincidences are the most planned things in the world. Later, I would learn that every single moment is a coincidence." - Douglas Coupland "Anyone who doesn't want french fries every day is a commie." - AngelaTheGeek Current Challenge INSTAGRAM!! find me on twitter Link to comment
bigm141414 Posted May 15, 2012 Report Share Posted May 15, 2012 what's a windmill? "Pull the bar like you're ripping the head off a god-damned lion" - Donny Shankle Link to comment
Dio Posted May 15, 2012 Author Report Share Posted May 15, 2012 15 kg. I will find out tonight if I can handle all the exercises KW mentioned at that weight, otherwise might have to shop around for a new kb/db to use.Knightwatch, that looks like a great set! I will give it a try. One day at a time. No excuses. Battle Log | Current Challenge - Bleep All the Things Link to comment
K Po Posted May 15, 2012 Report Share Posted May 15, 2012 I like doing circuits with KB swings or 1 arm swings and jumping rope or burpees and choosing either the same number or reps each round, or descending them each time (21 of each, 15 of each, 9 of each). Fairly simple idea, but it's nice because of how easily it can be modified and changed. Link to comment
VorJoshigan Posted May 15, 2012 Report Share Posted May 15, 2012 You may already be too fit for this to be applicable, but I've been doing the workouts on livefitrevolution.org. It's a free membership signup. This has kicked my ass. I have not lifted a single weight in several months, but with the kettlebell exercises, I'm feeling muscles under the fat that I had forgotten I had. For me, the best thing about it is that the people in the video are all beginners and/or heavy and starting out at the same place as I am. here's an example of the day 4 beginner level workout:1. Swing Warm-Up 5 sets of 202. Swing/Catch/Squat/Press 1 set of 203. Deadlift, One-Arm Swing/Snatch 2 sets of 15, 10/side4. Swing/Catch/Squat/Press 1 set of 205. Alt Hand Swing 3 sets of 10/side6. One-Arm Swing/Clean/Squat/Press Ladder (5/side, then 4, 3, 2, and 1) "Get busy living or get busy dying. That's goddamn right." - Red"I'm not losing weight, I'm evicting fat." -me Link to comment
Dio Posted May 15, 2012 Author Report Share Posted May 15, 2012 here's an example of the day 4 beginner level workout:1. Swing Warm-Up 5 sets of 202. Swing/Catch/Squat/Press 1 set of 203. Deadlift, One-Arm Swing/Snatch 2 sets of 15, 10/side4. Swing/Catch/Squat/Press 1 set of 205. Alt Hand Swing 3 sets of 10/side6. One-Arm Swing/Clean/Squat/Press Ladder (5/side, then 4, 3, 2, and 1)Is this designed to be done straight through with no breaks in between, or resting? I assume resting.And I'm skinnier due to diet, but don't know if I can consider myself "fit" yet. I def. don't have the muscle mass I want, and am seriously lacking in a lot of areas. One day at a time. No excuses. Battle Log | Current Challenge - Bleep All the Things Link to comment
RaeVynn Posted May 15, 2012 Report Share Posted May 15, 2012 You may already be too fit for this to be applicable, but I've been doing the workouts on livefitrevolution.org. It's a free membership signup. Thank you for this! I've signed up... I'm always looking for ideas of what to do with my kettlebells RaeVynn Revs it Up Link to comment
VorJoshigan Posted May 16, 2012 Report Share Posted May 16, 2012 Dio, this includes resting and water as necessary. I have to rest after each bullet, but the drill sergeant who does the videos is always encouraging people to push themselves. The first video took over an hour to get through, but that is because she was demonstrating proper form, etc. and going through detailed stretches. "Get busy living or get busy dying. That's goddamn right." - Red"I'm not losing weight, I'm evicting fat." -me Link to comment
Dio Posted May 16, 2012 Author Report Share Posted May 16, 2012 Thanks Vor! I'll keep this in mind when I'm ready to do something purely strength-building based. I love KnightWatch's, though, because it keeps the heart pumping continuously and leaves me energized (if exhausted and sore).Thanks everyone for the input! It's good to be back with the rebellion! One day at a time. No excuses. Battle Log | Current Challenge - Bleep All the Things Link to comment
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