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Old 03-22-13, 09:37 AM  
Rhonda
 
Join Date: Nov 2001
Location: MI
I should have my at home discs tomorrow. I ordered via Amazon as I had a gift card and prime shipping so cheaper than Skogg website.

I don't have double KBs so will have to figure something out for that but it may take me a while to even get that far.

Rhonda
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Old 03-22-13, 11:49 AM  
katmom
 
Join Date: May 2006
Location: Tennessee
Here is the first strength class from the Phase 1 DVD:

PHASE 1
Strength Class 1
2 circuits
3 minute rounds
30 seconds movement
1 minute rest (sometimes shorter)

1-Hand Romanian Deadlift
1-Arm Rows
Suitcase lifts

Pushups
V-ups
Flutter kicks (sometimes called swimmers)

1-Hand Cleans
1-Hand Rack Squats
1-Hand Press

Curls; hold bell by horns
Crush Press; hold bell by body
Truck Drivers; hold bell by horns (think triceps press)
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Old 03-22-13, 11:57 AM  
katmom
 
Join Date: May 2006
Location: Tennessee
Phase 1; Conditioning Class 1
2 circuits
2 minutes work; 15 seconds intervals
1 minute rest (maybe shorter)

Super Planks
Walking Lunges ; bells may be carried overhead, with elbows bent, or at sides
(2 bells are used, but if you do not have 2 bells of the same size you can carry 1 bell by the horns in front of your body, or I carry bells of 2 different weights & then swap them up)

Kick Thru’s
Walking Lunges

Knee Drivers
Walking Lunges

Thrusters
Walking Lunges
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Old 03-22-13, 12:15 PM  
katmom
 
Join Date: May 2006
Location: Tennessee
Phase 1; Power Class 1 (another of my favorites)
1 circuit; 2 minutes work; 15 seconds intervals; 15 seconds rest (maybe shorter)
3 reps are performed per 15 second interval (so if you get 3 reps in 7 seconds, then you have 8 seconds plus the 15 second rest).
You should go heavy with this workout. They even show how you can “thread” 2 kettlebell handles to make a bell heavier (10 pound bell + 30 pound bell for example). Alternate sides for 1 hand movements.

2-Hand Swings
Squat Press
Snatch
Bowling Bag Deadlift
Cleans
Press
Racked Squat
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Old 03-22-13, 12:44 PM  
Breezy Trousers
 
Join Date: Dec 2007
Just want to say that I appreciate your post, Rozy. Skogg at Home seems to be a sleeper series. I always thought it was a well-designed series and was surprised by the seemingly "meh" response it inspired at VF. DH and I did a short rotation when it first came out and, even during that one-month period, I swore I could see a difference in my body.

Skogg at Home is particularly good for lifting heavy.
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Old 03-22-13, 12:53 PM  
katmom
 
Join Date: May 2006
Location: Tennessee
PHASE 1; STRENGTH CLASS 2
3 circuits; 10 reps per movement; 1 minute rest (sometimes shorter)

Floor Clean & Press; alternate hands
Super Bird Dogs or Bird Dogs
Knee Drivers

2-Hand Floor High Pull
Super Bird Dogs or Bird Dogs
Knee Drivers

Swing Squat
Super Bird Dogs or Bird Dogs
Knee Drivers

Plank T-Stand
Super Bird Dogs or Bird Dogs
Knee Drivers

PHASE 1; CONDITIONING CLASS 2
3 circuits; 3 minutes work; 30 seconds intervals; 1 minute rest (maybe shorter)

1-Hand Swing
Hot Potato *
Snatch

Goblet Squat
Hot Potato*
Stiff Leg Deadlifts

Cleans
Hot Potato *
Crush Press

Second Round: Replace Hot Potato with Inch Worm
Third Round: Replace Hot Potato with Low Planks (on elbows)


PHASE 1; POWER CLASS 2
3 circuits; 2 minutes work; 15 seconds intervals; 1 minute rest (maybe shorter)
Plyo Split Squat
Swing Catch *

Plyo POW Squat
Swing Catch *

Plyo Skater
Swing Catch *

Second Round: Replace Swing Catch with Stiff Leg Deadlift
Third Round: Replace Swing Catch with High Plank Hand Touch
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Old 03-22-13, 01:50 PM  
Eibhinn
 
Join Date: Mar 2005
Location: Atlantic Canada
Quote:
Originally Posted by Breezy Trousers View Post
Just want to say that I appreciate your post, Rozy. Skogg at Home seems to be a sleeper series. I always thought it was a well-designed series and was surprised by the seemingly "meh" response it inspired at VF.
I got the impression from early reviews that it was all double kettlebell work and, since I'm not ready to invest in kettlebell doubles at the moment, I stopped paying any attention. I always assumed that's why it's a bit of a sleeper. Like the second MB45 series, AOS Firepower etc. - anything with double kettlebells immediately has a much smaller market.
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Old 03-22-13, 02:23 PM  
katmom
 
Join Date: May 2006
Location: Tennessee
I have not invested in double kettlebells either, but I have been able to adapt the moves to use a single kettlebell.
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Old 03-22-13, 04:17 PM  
Missiscipi
 
Join Date: Jan 2006
Location: TX
Quote:
Originally Posted by Eibhinn View Post
I got the impression from early reviews that it was all double kettlebell work and, since I'm not ready to invest in kettlebell doubles at the moment, I stopped paying any attention. I always assumed that's why it's a bit of a sleeper. Like the second MB45 series, AOS Firepower etc. - anything with double kettlebells immediately has a much smaller market.
It is not all doubles. From what I can tell Phase 1 (disk 1) is singles (might be a double option as an option) and I think only the power workouts in Phase 2 (disc 2) are doubles.
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Old 03-22-13, 04:18 PM  
Missiscipi
 
Join Date: Jan 2006
Location: TX
Katmom! Thanks for the phase 1 breakdowns!!!
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