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

ddj 03-22-11 08:29 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 08:31 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 08:32 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 08:33 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 08:47 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 08:54 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 09:11 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 09:14 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 09:53 PM

thank you!!!!

pharma_gal 03-24-11 07:49 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.


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