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. |
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 |
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) |
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) |
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! |
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 |
Quote:
|
Quote:
Cheryl |
thank you!!!!
|
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. |
OK, mine is on its way to me :eek:
I shouldn't have but it sounds good. Rhonda |
thanks for the breakdowns! This is on my radar, but I haven't ordered....yet :D
|
oh how i hate this forum!
|
This looks GREAT!!!! And my b'day is coming up so I sent DH a link to it on Amazon. :)
|
Quote:
|
Quote:
|
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? |
Quote:
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. |
Quote:
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! |
Quote:
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! |
Quote:
|
Quote:
i'm going to go add that the the suggestions thread! |
Quote:
|
Quote:
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! |
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!
|
Quote:
Oh well, if not, I know someone out there will want to trade! |
Quote:
|
Quote:
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). |
Wow! That was a very thorough description & breakdown. Thank you! And yeah, I caved:D
|
If you have a heavy enough bell, you are not thinking about it being repetitive but thinking about just to get through it.
|
Quote:
|
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!
|
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.
|
Quote:
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. |
All times are GMT -5. The time now is 10:10 PM. |
Powered by vBulletin® Version 3.8.3
Copyright ©2000 - 2024, Jelsoft Enterprises Ltd.
© 2009 Video Fitness