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-   -   Skogg Kettlebell System breakdown (http://forum.videofitness.com/showthread.php?t=163148)

ddj 03-22-11 07:29 PM

Skogg Kettlebell System breakdown
 
Skogg Kettlebell System Roots

Level 1 (25:37)

Warm up (3:39)
Halo, body circle (around the world), figure 8

Workout (12:27)
Swing: left 30 sec., right 30 sec.
Rest one minute
Clean: left 30 sec., right 30 sec.
Rest one minute
Clean and press: left 30 sec., right 30 sec.
Rest one minute
Squats: left 30 sec., right 30 sec.
Rest one minute
High pull: left 30 sec., right 30 sec.
Rest one minute
Snatch: left 30 sec., right 30 sec.

Cool down (9:31)



Level 2 (31:44)
Warm up (3:39)
Workout (18:34)
Cool down (9:31)

Everything done for two minutes, changing sides every 30 sec.





Level 3 (37:44)
Warm up (3:39)
Workout (24:34)
Cool down (9:31)

Everything done for 3 minutes, switching sides every 30 sec.





Level 4 (44:13)
Warm up (3:39)
Workout (31:03)
Cool down (9:31)

Everything done for 4 minutes, switching sides every 30 sec.

ddj 03-22-11 07:31 PM

Skogg Kettlebell System Intervals

Level 1: 19:38
Warm up 4:21
Scorpion, crucifix-30 sec. each, 3X

Workout 8:50
Swings left, 30 sec. right into cleans left, 30 sec.
Repeat other side, 2X (round is 2 min. total)
30 sec. rest
Press left, 30 sec., right into high pull left, 30 sec.
Repeat other side, 2X (round is 2 min. total)
30 sec. rest
Squat left, 30 sec., right into snatch left, 30 sec.
Repeat other side, 2X (round is 2 min. total)

Cool down 6:27



Level 2: 27:37
Warm up 4:21
Workout 16:49
All rounds are done twice
Cool down 6:27





Level 3: 35:25
Warm up 4:21
Workout 24:37
All rounds are done three times
Cool down 6:27

Level 4: 42:56
Warm up 4:21
Workout 32:08
All rounds are done four times
Cool down 6:27

ddj 03-22-11 07:32 PM

Skogg Kettlebell System Ladders

Level 1 (22:22)
Warm up (4:11) Mixed greens:scorpion from plank, elbow plank
30 sec. each, 3X
Workout (11:45)
Snatch/high pull/clean/squat/clean and press/swing
1 snatch per side, 1 high pull per side, etc. Rest. Repeat with 2.
Ladders 1 to 3, 3 to 1
Stretch (6:26)


Level 2 (27:41)
Warm up (4:11)
Workout (17:04)
Ladders 1 to 4, 4 to 1
Stretch (6:26)


Level 3 (34:32)
Warm up (4:11)
Workout (23:55)
Ladders 1 to 5, 5 to 1
Stretch (6:26)


Level 4 (42:11)
Warm up (4:11)
Workout (31:34)
Ladders 1 to 6, 6 to 1
Stretch (6:26)

ddj 03-22-11 07:33 PM

Skogg Kettlebell System Flow

Level 1: (23:57)

Warm up (5:30)
Dive bomber/hand touch (from wide legged plank, touch one hand to the other, back and forth)
30 sec. each exercise, three times each, three min. total

Workout (8:57)
Ladders 1-2-3-3-2-1
Left side: snatch, high pull, clean, squat, clean and press, swing
Right side: swing, clean and press, squat, clean, high pull, snatch

Cool down (9:30)






Level 2: (28:16)

Warm up (5:30)

Workout (13:16)
Ladders 1-2-3-4-4-3-2-1

Cool down (9:30)






Level 3: (33:29)

Warm up (5:30)

Workout (18:29)
Ladders 1-2-3-4-5-5-4-3-2-1

Cool down (9:30)






Level 4: (40:11)

Warm up (5:30)

Workout (25:11)
Ladders 1-2-3-4-5-6-6-5-4-3-2-1

Cool down (9:30)

counterclockwise 03-22-11 07:47 PM

This is on its way to me. Thank you so much for the break downs, now I don't have to do them, he he!

Appreciate it!

momof10 03-22-11 07:54 PM

I couldn't resist. I just ordered this from Amazon tonight I thought there were 5 DVDs.

Thank you for the breakdowns. I will get that printed up for when I get them in the mail. Hopefully, that will be soon. I have been reading about them for a few weeks now. It was only a matter of time, before I would give in and order.

Cheryl

ddj 03-22-11 08:11 PM

Quote:

Originally Posted by momof10 (Post 1770594)
I couldn't resist. I just ordered this from Amazon tonight I thought there were 5 DVDs.

There are five. The fifth one is a tutorial.

momof10 03-22-11 08:14 PM

Quote:

Originally Posted by ddj (Post 1770607)
There are five. The fifth one is a tutorial.

Okay, I just wanted to make sure I read that right. Thanks.

Cheryl

NoraKate 03-22-11 08:53 PM

thank you!!!!

pharma_gal 03-24-11 06:49 AM

Thanks a lot for this breakdown..For those who have done these workouts, do you think there's enough variety or does it seem very repetitive with the same moves? Thanks!
R.

Rhonda 03-24-11 06:53 AM

OK, mine is on its way to me :eek:

I shouldn't have but it sounds good.

Rhonda

momofcha 03-24-11 09:01 AM

thanks for the breakdowns! This is on my radar, but I haven't ordered....yet :D

caligurl 03-24-11 09:37 AM

oh how i hate this forum!

mspina 03-24-11 09:54 AM

This looks GREAT!!!! And my b'day is coming up so I sent DH a link to it on Amazon. :)

mspina 03-24-11 09:54 AM

Quote:

Originally Posted by caligurl (Post 1771765)
oh how i hate this forum!

lol!

ddj 03-24-11 05:49 PM

Quote:

Originally Posted by pharma_gal (Post 1771650)
Thanks a lot for this breakdown..For those who have done these workouts, do you think there's enough variety or does it seem very repetitive with the same moves? Thanks!
R.

I haven't had the chance to do all of the workouts yet, but they don't feel repetitive to me. But I don't mind drill type workouts, so someone else might feel differently.

momofcha 07-06-11 12:38 PM

bumping this as I'm doing some research before I cave....


I wanna, I wanna, I wanna, but.... will I use them? I really love Lauren, Sarah Lurie and RKS.....

should I? Does anyone find this set repetitive?

counterclockwise 07-06-11 01:42 PM

Quote:

Originally Posted by shammy902 (Post 1844478)
bumping this as I'm doing some research before I cave....


I wanna, I wanna, I wanna, but.... will I use them? I really love Lauren, Sarah Lurie and RKS.....

should I? Does anyone find this set repetitive?

I didn't find it repetitive, but I did find it too fast in some places (but not easy to go at your own pace), and I did not feel like my legs were worked enough. I also wonder if the chest and back are really worked enough with just those exercises. I ended up selling it. I did think the tutorial was great, and I also liked Skogg as an instructor.

I am much happier with RKS, but I do think Skogg's system is good, and I will definitely be watching for his next set.

caligurl 07-06-11 02:19 PM

Quote:

Originally Posted by shammy902 (Post 1844478)
bumping this as I'm doing some research before I cave....


I wanna, I wanna, I wanna, but.... will I use them? I really love Lauren, Sarah Lurie and RKS.....

should I? Does anyone find this set repetitive?

if i were doing this as a system for 6 weeks (or ever how long it is supposed to be) then i'd find it repetitive.... especially since going from level 1 to 2 to 3 to 4 is the same exact workout....

however i'm using them like all my other workouts (except RKS which i've done as a sorta system) and doing which one i want when i want in with all my other ones (did ladders mon and flow today... level 3 although in hindsight i wish i'd have done level 4!)

i LOVE lauren and RKS... i haven't picked up lurie in a while but do like her workouts.... and i like skogg (just not as a system!)

so that said... i think you might light them!

it's funny but i kinda liken them to the snatch-fest/swing-fest... cuz although it's 6 moves versus 1 move... you still repeat them over and over for 15-40 minutes depending on which level you choose!

caligurl 07-06-11 02:23 PM

Quote:

Originally Posted by counterclockwise (Post 1844511)
and I did not feel like my legs were worked enough.


i've been pairing skogg with evil coach troy's spinervals.... i do a spinerval then proceed onto a level 3 skogg... they compliement each other well cuz you don't work your legs that much in the workouts!

Artist of Eyes 07-06-11 03:18 PM

Quote:

Originally Posted by shammy902 (Post 1844478)
bumping this as I'm doing some research before I cave....


I wanna, I wanna, I wanna, but.... will I use them? I really love Lauren, Sarah Lurie and RKS.....

should I? Does anyone find this set repetitive?

I bought it soley for the form aspects. I think RKS will be more enjoyable and used more often, but you can't beat the instruction level that skogg is supposed to offer.

caligurl 07-06-11 03:27 PM

Quote:

Originally Posted by Artist of Eyes (Post 1844579)
I bought it soley for the form aspects. I think RKS will be more enjoyable and used more often, but you can't beat the instruction level that skogg is supposed to offer.

if skogg would sell his instruction dvd separately... they'd make a fortune! i'll be people would pay $20 just for that!

i'm going to go add that the the suggestions thread!

momofcha 07-06-11 03:36 PM

Quote:

Originally Posted by caligurl (Post 1844535)
if i were doing this as a system for 6 weeks (or ever how long it is supposed to be) then i'd find it repetitive.... especially since going from level 1 to 2 to 3 to 4 is the same exact workout....

however i'm using them like all my other workouts (except RKS which i've done as a sorta system) and doing which one i want when i want in with all my other ones (did ladders mon and flow today... level 3 although in hindsight i wish i'd have done level 4!)

i LOVE lauren and RKS... i haven't picked up lurie in a while but do like her workouts.... and i like skogg (just not as a system!)

so that said... i think you might light them!

it's funny but i kinda liken them to the snatch-fest/swing-fest... cuz although it's 6 moves versus 1 move... you still repeat them over and over for 15-40 minutes depending on which level you choose!

Hmm, you're not selling me on these. $80 for essentially an instructional DVD is not really what I'm looking for....

caligurl 07-06-11 03:43 PM

Quote:

Originally Posted by shammy902 (Post 1844600)
Hmm, you're not selling me on these. $80 for essentially an instructional DVD is not really what I'm looking for....

i like the workouts.... but, for me, not as a system!

another thing with me.... i'm all about burning calories (cuz i like to eat and i know that diet is most important in maintaining ones weight.... so the more calories i burn the more i can eat! if i just do a skogg workout i burn less than 200 (how he gets that you burn 400 calories in one of his workouts is beyond me!?! of course that's the same thing with RKS.... i burn under 200 for ONE RKS workout... thus i put together 3 and burn about 600 or just under! so there is a method to my workout madness!)

i am enjoying adding skogg onto spinervals.... but that's not his intentions for it as a system!

caligurl 07-06-11 03:44 PM

oh... and workoutwise alone... i would put lauren above skogg... but i have a lovefest with lauren's workouts if you can't tell from my posts!

Artist of Eyes 07-06-11 03:59 PM

Quote:

Originally Posted by caligurl (Post 1844609)
oh... and workoutwise alone... i would put lauren above skogg... but i have a lovefest with lauren's workouts if you can't tell from my posts!

DOH! See now I regret getting skogg! Lauren's workouts are bright and outdoors, something I enjoy with other DVDs. GARH. I'll just keep telling myself it's like other DVDs. I'm not a rotation gal much either but perhaps I'll enjoy adding these to the mix.

Oh well, if not, I know someone out there will want to trade!

caligurl 07-06-11 04:05 PM

Quote:

Originally Posted by Artist of Eyes (Post 1844627)
DOH! See now I regret getting skogg! Lauren's workouts are bright and outdoors, something I enjoy with other DVDs. GARH. I'll just keep telling myself it's like other DVDs. I'm not a rotation gal much either but perhaps I'll enjoy adding these to the mix.

Oh well, if not, I know someone out there will want to trade!

yes.... you will enjoy adding these to the mix!

cardiomama 07-06-11 05:38 PM

Quote:

Originally Posted by shammy902 (Post 1844478)
bumping this as I'm doing some research before I cave....


I wanna, I wanna, I wanna, but.... will I use them? I really love Lauren, Sarah Lurie and RKS.....

should I? Does anyone find this set repetitive?

I don't find Skogg workouts repetitive but I have not used just Skogg workouts in a rotation. I like how the workouts pack a lot into the time frame (most under 30 min), and go by quickly. Maybe you can temp. trade for a couple of the Skogg workouts to try them out (I did this, and ended up buying Skogg).


I compiled some of the details of the Skogg System (comparing it to RKS), it may help you in your decision to buy or not:

Price: $79 + s & h (Domestic: $2.98 for medial mail at Amazon, $2.32 for priority mail at Skogg site & International: $14.95 for priority mail).

Discount: none at this time

Packaging: slim, cardboard case

Set: includes 5 DVDs (1 instructional, 4 for workouts), poster w/ rotation & photos for form for 6 primary exercises. Case also contains information on the program (how to use SS, weight recommendations for both genders, level testing to determine which level user is at 1-4).

Rotation: 12 weeks long, 6 day-a-week, progress through the 4 DVDs & levels of workouts (perform 4 Skogg workouts per week, alternate Skogg workout w/ stretch workouts (2), 1 rest day)

Background exercisers & lead have excellent form

Michael cues live/real time w/ solid instruction & form. Michael is an AKC (American Kettlebell Club) certified instructor

Instructional for 6 exercises w/ KBs (32 min.)

4 warm-ups (one per disc, all about 4 mins. long, 1 min of prep, 3 min. of exercises), 2 thorough cool-downs w/ some yoga poses & athletic stretches (each used for two discs, one is 9:25 min, other 6:25 min.)

6 primary exercise w/ KBs (1-arm swing, snatch, high pull, clean, clean & press & squat), bodyweight exercises used for 3 of the warm-ups (rotations, planks, hindu push-ups), none mixed into the work portion *Roots DVD does have 3 KB exercises for the warm-up: halos, body circles (slingshot) & Figure 8's (under leg pass).

All workouts incorporate the 6 primary exercise but w/ different sequencing, some based on rep numbers (Ladders & Flow), others based on time (Roots & Intervals).

4 DVDs, 4 workouts on each one (that are filmed as one seamless workout but edited for progressions: level 1/beginner, level 2/intermediate, level 3/advanced, 4/warrior)

Workouts duration of time range from 8:45-32:04 min.
Roots DVD- level 1: 12:20 min, level 2: 18:30 min., level 3: 24 min., level 4: 24 min.

Intervals DVD- level 1: 8:45 min., level 2: 16:46 min., level 3: 24:32 min., level 4: 32:04 min.

Ladders DVD- level 1: 11:40 min., level 2: 17:02 min., level 3: 23:50 min., level 4: 31:30 min.

Flow DVD- level 1: 8:45 min., level 2: 16:46 min., level 3: 24:32 min., level 4: 32:04 min.

Workouts are for all levels, no modifications provided but detailed instruction & form pointers. There’s shots of the exercises from side, front & top/ariel & slow motion of some exercises (for Roots & Intervals DVDs, as well as more cues focused on form pointers).

momofcha 07-06-11 05:44 PM

Wow! That was a very thorough description & breakdown. Thank you! And yeah, I caved:D

icebergslim 07-06-11 06:15 PM

If you have a heavy enough bell, you are not thinking about it being repetitive but thinking about just to get through it.

cardiomama 07-06-11 08:18 PM

Quote:

Originally Posted by shammy902 (Post 1844715)
Wow! That was a very thorough description & breakdown. Thank you! And yeah, I caved:D

You're welcome, let us know how you like the workouts:).

Steve4404 07-06-11 08:20 PM

Skogg
 
I agree 100% with IcebergSlim. I do not have RKS but after seeing clips of their form (and youtube videos of people training with RKS) I think it's best to stick with the basics. I do the Skogg workouts with a 20KG bell and believe me, I am not bored. I burn over 500 calories in 25 minutes. If you are bored, move to heavier bell and invest in a personal training session with a professional. It makes a world of difference!

counterclockwise 07-06-11 10:04 PM

The instructor in most of the RKS workouts, Owen, fortunately does have great form. The RKS website clips really should show more of that. Their clips really don't do Owen justice from what I remember.

Missiscipi 07-07-11 06:58 AM

Quote:

Originally Posted by Steve4404 (Post 1844801)
I agree 100% with IcebergSlim. I do not have RKS but after seeing clips of their form (and youtube videos of people training with RKS) I think it's best to stick with the basics. I do the Skogg workouts with a 20KG bell and believe me, I am not bored. I burn over 500 calories in 25 minutes. If you are bored, move to heavier bell and invest in a personal training session with a professional. It makes a world of difference!

That would be my youtube videos :) I did Skogg when it came out and also before doing RKS. I know my form isn't great but thats why I recorded myself so I could see if I am doing anything wrong. I learned quite a bit from Skogg, Anthony, Keith Weber watching the dvds but never had personal instruction (which I probably need). I think im improving but don't blame RKS for my bad form since I do the workouts on a small tv screen I can't really see what they are doing so I can't mimic them. I have watched Owen while previewing the workouts and he has perfect form.

I will second that Skogg has the best instruction. I really struggled with certain moves and vastly improved on them after doing Skogg. I sometimes start spacing out and find myself banging my arm on cleans or snatches.


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