Results Conditioning » kettleball

Fitness challenge #41: Cardio kettlebell

richb — Sat, 17 Dec 2011 15:38:24 +0000

Here is a challenge that is performed over 5×5 minute rounds and mixes kettlebell exercises with high intensity cardio training. The aim of the challenge is to complete as many sets as you can over the 5 rounds of training. Each round is made up of 1 kettlebell exercise and 1 cardio based exercise and are outlined below.

ROUND 1:

Single arm swings x10 per arm

Burpees x10

ROUND 2:

Single arm snatch x10 per arm

Squat jumps x10

ROUND 3:

Figure of 8 x20

Alternating squat thrusts x40

ROUND 4:

Single arm floor press x10 per arm

Bench hops x20

ROUND 5:

High pulls x20

Jumping jacks x20

Scoring:

Completing both exercises counts as 1 set. If at the end of the 5 minute round you have finished all the reps of the kettlebell exercise but not the cardio one then this will count as a half set. At the end of the 5 rounds count up all your full and half sets for you challenge score.

Aims:

Use a kettlebell that will challenge you for each of the exercises.

Rest for 2 minutes between rounds.

First target should be 20 total sets and then see if you can get up to 25 or above.

Fitness challenge #37: Descending reps

richb — Tue, 23 Aug 2011 11:48:48 +0000

Here is another short challenge that can be completed within 30 minutes including warming up and cooling down so is perfect for those short of time or just wanting a quick blast in the gym. The challenge is made up of 8 exercises performed in circuit fashion. You start with 20 reps of each one and then work down by 5 reps each time so you complete 20, 15, 10 and then finally 5 reps. The aim is to complete all the reps in your fastest time. To do this challenge you will need a single barbell, 1 kettlebell, step box (about 4-5 raises high) and a medicine ball.

Below are the 8 exercises used within this challenge.

BENCH PRESS

KETTLEBELL 2 HANDED SWING

CLEAN AND PRESS

BARBELL SQUAT

BOX JUMPS

MEDICINE BALL CRUNCH

BENCH HOPS

KETTLEBELL FIGURE OF 8

TIPS:

For this challenge women will be using a Bodypump type bar with 5kg per side, a 9kg kettlebell and a 3kg medicine ball. For the men it will be 10kg per side on the bar, 16kg kettlebell and a 4kg ball.

Double kettlebell circuit

richb — Sun, 24 Jul 2011 20:08:49 +0000

Recently we have added to our range of kettlebells and now have many pairs ranging in weight from as little as 3kg through to 12kg. Working with 2 kettlebells gives you a whole new dimension to your workouts as many of my clients have been finding out. Below is a short circuit that I have been using within my personal training sessions.

Swings x20

Squats x20

Clean and press x20

Lunges x20

Alternating arm bent over rows x20 per arm

Alternating arm chest press x20 per arm

High Intensity Circuit

richb — Sat, 21 May 2011 19:41:52 +0000

Here is a workout I did today after a long stint of PT and teaching group exercise. I was feeling pretty tired and didn’t feel like training and it would have been easy to give it a miss and save it for another day. Instead I decided on a high intensity circuit that I could complete in as little as 20 minutes. I wanted a workout that would get the heart rate up and burn plenty of body fat while taxing the heart and lungs as well as working on strength and power. I picked 6 exercises that I decided would give me the most bang for my buck and mess me up a little! The exercises were a combination of explosive movements, plyometric exercises and strength work. I would complete the exercises back to back without any rest and once the circuit was finished I would take a short rest. I didn’t time the rest breaks I just gave myself enough time to partially recover before starting again. I wanted to keep the heart rate up which is why the rests were kept to a minimum. Doing this meant that each circuit was tougher than the last and by the end of it I was well and truly done in. I managed to get in 4 circuits within the 20 minutes. Below are the 6 exercises used along with the reps for each one as well as a short video showing the whole of round 3.

2 Handed swings x12

Body Rocka burpee with narrow press up x10 (Keep your elbows tucked in during the press up and take your chest right down to the Rocka).

Resistance band punches x50 (25 per arm)

Barbell push press x10

VIPR squat to uppercut x10 per side (Squat down and bring the VIPR to the side of your right knee. As you stand up step forward with your left leg and swing the VIPR over your left shoulder to perform the uppercut).

Clap press up x10

Aims:

For the resistance exercises use a weight that is challenging from the first set.

Keep your rests to a minimum.

Warm up for 5 minutes before doing the circuit.

Exercise of the week #12: Kettlebell complex

richb — Wed, 11 May 2011 19:58:35 +0000

A couple weeks back the exercise of the week was a complex set using a VIPR; this time around we look at one that involves a kettlebell. Once again we are performing 9 exercises back to back without any rest. Normally I would spend between 40-60 seconds on each exercise depending on the client I am training which means each complex set is going to last in the region of 8 minutes or more. Because of this not only are you going to get a great strength and endurance workout but also cardiovascular benefits, as working non stop for this amount of time with exercises that work large muscle groups will certainly elevate your heart rate. As with the VIPR complex set I would normally break the 9 exercises down into blocks of 3 to begin with and do some abdominal exercises such as plank variations or high intensity cardio such as burpees in between, again this would depend on the individual being trained. So for example I may do a Kettlebell deadlift followed by a static plank hold then move onto the high pulls again followed by the plank and then finish with the single arm swings and one final set of the plank. After doing this I would then put all 3 kettlebell exercises together performing each one for 40-60 seconds without any rest in between. In between the next 3 kettlebell exercises I would do the same but use a different exercise in between for example a side plank and then repeat the same principle with the final 3 kettlebell exercises. Once this had been done I would then put all 9 exercises together and perform 1-3 complex sets depending on variables such as length of session, fitness levels and aims and goals of the client. Below is an example of how this workout could look as well as a short video showing exercise technique.

For this workout complete 40 seconds of each of the kettlebell exercises.

Round 1:

Deadlift

High pull

Single arm swings

In between each set of the above exercise do 12 reps of knee drivers before putting all 3 exercises together for one mini complex set.

Knee drivers: Place your hands on a low step and get into a press up position. Whilst maintaining a strong core and a flat back pull one knee into the step. Extend the leg back out and then repeat on the other side.

Round 2:

Squat to press

Lunge with rotation

Side lunge with curl

In between each set of the above exercises do 12 burpees before putting all 3 exercises together for a mini complex set.

Round 3:

Around the head rotation

Single arm rows

Press up with 1 hand on the kettlebell (Perform either 20 or 40 seconds per side depending on fitness level).

In between each set of the above exercise do 12 reps of rotational knee drivers before putting all 3 exercises together for one mini complex set.

Rotational knee drivers: Get into the same position as the knee driver but this time as you draw the knee in rotate your hips so that you are bringing the knee towards the opposite elbow.

Complex set:

Put all 9 exercises together and complete them back to back without any rest. Complete 1-3 sets with a 1-2 minute rest between sets.

*****
You need to be logged in to see the rest of the post. Login using the box in the sidebar.
Not registered?
Click on the 'register' button below to sign up to one of our great packages which will allow you to view all the posts (including exercise vidoes and workout plans) and participate in online challanges.

*****

Share your hardest workouts:

richb — Mon, 09 May 2011 21:12:12 +0000

This post looks at some of the toughest workouts that I have either done myself or have put clients through. It also gives you a chance to share your own workouts with like minded people. So if you have done a workout that has had you reaching for the sick bucket then why not post them on here and let other people feel your pain!

Challenges:

The fitness challenges that we do at the Results studio are designed to push you to your very limits. Whether you are aiming to set a fast time/high score beat a previous score or better a friend or fellow gym goer, that competitive edge we all have inside us really comes out in these challenges resulting in some seriously tough sessions. Here are 3 of the toughest that I have done myself and made many clients do over the last couple of years.

3: Kettlebell 660.

After doing this challenge with a 16kg bell I was left lying breathless and feeling slightly sick on the gym floor!

http://www.resultsconditioning.com/archives/651

2: Ultimate 10.

This is a very tough challenge that took me a little while to recover from and left me with very shaky legs!

http://www.resultsconditioning.com/archives/1116

1: Fantastic four.

This challenge had me hanging out the gym window gasping for air towards the final set. Not looking forward to doing it again and trying to beat my time!

http://www.resultsconditioning.com/archives/1228

Circuit training:

Here was one of the first workouts I posted on my site; it is an old one but a good one.

http://youtu.be/_A5uJNUXoV4 _

MMA Conditioning:

The MMA conditioning programme is based around the fitness training done by professional mixed martial artists who are some of the fittest athletes around. 5X5 minutes of circuit training mixing plyometrics, ground and pound drills and resistance exercises always guarantees a tough session. Below is an example of one of these sessions.

http://www.resultsconditioning.com/archives/1106

Sprint intervals:

Here is a tough workout that was provided by the good people from Derby Runner.

http://www.derbyrunner.com/

3 sets of 4×400m all ran in under 4mins/mile (59s);

60s rest between reps and 4 minute rest between sets.

So why not get involved and e mail or post your hardest workouts on here and share the love (or pain)!!

Fitness challenge #35: 9 Rounds

richb — Sun, 01 May 2011 19:47:12 +0000

Something I use with many of my clients is focus pad work which is an excellent way to burn calories, reduce body fat, improve cardio fitness, as well as being a great way to get rid of stress after a hard days work. With the focus pads I use a mixture of punch, knee and kick combinations normally over 3-5 minute rounds depending on fitness levels. Doing these lengths of rounds help to give clients an understanding of what boxers and mixed martial artists have to go through and can help them towards a physique like these modern day warriors. This workout takes you through 8 rounds which mix 3 minute rounds on the focus pads along with 3 minute rounds using either the kettlebells or Powerbags. In between rounds you rest for 90 seconds and then at the end of the 8^th round you finish off with a challenge round. Check out the workout and challenge below.

Round 1: Focus pad round

Round 2: Kettlebell swings x10 Kettlebell high pull x10 (Repeat as many sets as you can over the 3 minutes)

Round 3: Focus pad round

Round 4: Powerbag clean and press x10 Squat with shoulder to shoulder press x10 (Repeat as many sets as you can over the 3 minutes)

Round 5: Focus pad round

Round 6: Kettlebell figure of 8 x10 Kettlebell lunge with rotation x10 (Repeat as many sets as you can over the 3 minutes)

Round 7: Ground and pound with focus pad work (Start this round by performing ground and pound on a punch bag. During this I will call out combinations which the client will then do on the pads before returning to the ground and pound).

Round 8: Powerbag walk over press ups x10 Powerbag Russian twists x10 (Repeat as many sets as you can over the 3 minutes)

Round 9: Challenge round

Combine all the exercises you have done so far and complete 3 sets in your quickest time.

Swings x10

High pull x10

Clean and press x10

Squat with shoulder to shoulder press x10

Figure of 8 x10

Lunge with rotation x10

Walk over press ups x10

Russian twists x10

Kettlebell finisher

richb — Sat, 09 Apr 2011 20:46:33 +0000

If you have 5 minutes at the end of the session and have some energy left then why not try this short and simple drill to finish the workout and hopefully finish you off as well! It uses 2 exercises, the kettlebell 2 handed swing and the bodyweight squat thrust. To do this all you will need are 4 kettlebells ascending in weight. The last weight you will use should be a weight that would normally challenge you for around 10-12 reps with the first kettlebell weighing around half of this final one. So for example when I did this with one of my clients we started with a 12kg bell and then worked up through 16.20 and 24kg bells. You start off with the lightest weight and perform 20 swings followed by the same number of squat thrusts as the bell you just used i.e. 12 reps. Then it is 18 swings with the next weight up followed again with squat thrusts (this time 16 reps if your using a 16kg bell). You then move up in weight and do 16 reps with your squat thrusts before finishing with 14 reps and your last set of squat thrusts. Below is how the workout looked when I did it with my client.

12kg bell: 20 swings with 12 squat thrusts

16kg bell: 18 swings with 16 squat thrusts

20kg: 16 swings with 20 squat thrusts

24kg: 14 swings with 24 squat thrusts

Aim to complete all of this with little or no rest.

As you get fitter and stronger this finisher gets harder as you will be able to lift heavier kettlebells which results in having to do more squat thrusts!

Punch bag and kettlebell workout

richb — Wed, 06 Apr 2011 20:21:53 +0000

Here is a workout that mixes aerobic training using a punch bag alongside conditioning work using a kettlebell and your bodyweight. The workout is performed over 10×3 minute rounds with a 1 minutes rest in between. You alternate between punch bag and kettlebell rounds to give you an all over conditioning workout that is great for those training for combat sports such as boxing or MMA. It is also great though for anyone wanting to improve aerobic fitness, muscular endurance as well as burning plenty of calories.

Warm up:

Perform some light cardio before starting this session such as shadow boxing, skipping etc.

For the kettlebell rounds keep working through the 2 exercises until the 3 minutes are up.

Round 1: Bag work (Perform combinations on the bag using a mixture of punch, kick and knee strikes).

Round 2:

Single arm swings x40 reps (With the single arm swings you will switch hands after every 10^th rep until you have completed 40 in total. Switch hands at the top of the swing).

Press ups x12 reps

Round 3: Bag work

Round 4:

Single arm kettlebell squat to press x10 per arm

Alternating leg front lunge x12

Round 5: Bag work

Round 6:

Kettlebell figure of 8 x20 reps

Plank get ups x6 reps (Start on your forearms in the basic plank position. Push up onto your hands so that your arms are fully extended. Hold for a couple of seconds then return to start position and repeat).

Round 7: Bag work

Round 8:

Single arm kettlebell snatch x10 per arm

Kettlebell Russian twists x12 reps

Round 9: Bag work

Round 10:

Kettlebell high pull x20 reps

Burpee x10 reps

Kettlebell and VIPR workout

richb — Sun, 03 Apr 2011 13:42:11 +0000

Here is a workout that uses 2 of my favourite pieces of equipment, the kettlebell and VIPR. The session starts off with a bodyweight core circuit followed by 4 supersets that use 1 kettlebell and 1 VIPR exercise. The workout is finished off with one of the toughest whole body kettlebell exercises, the Turkish get up.

The workout is a whole body session that will help improve your muscle tone while at the same time raising your heart rate to give you some aerobic benefits as well as burning plenty of calories.

Warm up:

As always spend 5-7 minutes warming up before starting this workout.

For each superset perform both exercises back to back with no rest. At the end of the second exercise rest for 45 seconds and then repeat.

Core circuit:
Supermans x12 reps (Lie on your front with your arms extended out in front. Lift your chest and legs off the ground keeping your chin tucked in and head still)
Plank x60 seconds
Straight leg crunch with twists x12 (Lie on your back with your legs out extended and rest your hands on the side of your head. Lift one leg off the ground towards you whilst keeping it straight and at the same time crunch up and twist your opposite elbow towards the knee. Return and repeat on opposite side).
Rest for 45 seconds. X3 Sets

SUPERSET 1:

Kettlebell swings x12 reps
VIPR lunge with twist x20 reps
Rest for 45 seconds x3 sets

SUPERSET 2:

Kettlebell clean and press x12 per arm
Side lunge with reach x20 reps
Rest for 45 seconds x3 sets

SUPERSET 3:
Kettlebell high pulls x12 reps
VIPR squat with overhead twists x20 reps
Rest for 45 seconds x3 sets

SUPERSET4:

Kettlebell figure of 8 x20 reps
Burpee with VIPR side shuffle x10 reps
Rest for 45 seconds x3 sets

SET 5:

Kettlebell Turkish get ups x5 reps per arm
Rest for 45 seconds x3 sets

Below is a short video showing technique for all the kettlebell and VIPR exercises used within the workout.