04-25-14, 04:14 PM | |
VF Supporter
Join Date: Nov 2001
|
You're welcome! I'm went ahead and wrote the reps/time for the leg work, so I'll edit the post to reflect the reps for the leg work.
My Total Body Kettlebell Strength Circuit has actually become my close to perfect total body circuit, and I do it weekly, changing it up to keep it fresh. The changes below is one of my favorite ways to do this circuit. It's great if you have heavy kettlebells. My Total Body Kettlebell Strength Circuit: Pyramid Style Reps remain the same, but the poundage varies per round. Heavy Round: Rep range-4 reps switch sides, 3 reps switch sides, 2 reps switch sides, 1 rep switch sides-10 reps total Russian Twists-20 reps Kettlebell clean and press-10 reps each side Russian Twists-20 reps Kettlebell squats-10 reps each side Russian Twists-20 reps Kettlebell triple crush-10 reps total Russian Twists-20 reps Kettlebell one arm rows-10 reps each side Russian Twists-20 reps Kettlebell chest press-10 reps each side Medium Round: 5 reps each side switch sides, 5 reps each side-10 reps total Around the world-20 reps (10 reps each direction) Kettlebell windmills-10 reps each side Around the world-20 reps (10 reps each direction) Kettlebell one arm sumo squats-10 reps each side Around the world-20 reps (10 reps each direction) Kettlebell figure eights to a hold-10 reps each side Around the world-20 reps (10 reps each direction) Kettlebell bent over one arm rows-10 reps each side Around the world-20 reps (10 reps each direction) Kettlebell chest presses-10 reps each side* I did crossover presses Light round: 10 reps each side Kettlebell swings-20 reps Kettlebell suitcase deadlifts-10 reps each side Kettlebell swings-20 reps Kettlebell Tactical Lunges-10 reps each side Kettlebell swings-20 reps Kettlebell overhead triceps extensions-10 reps total Kettlebell swings-20 reps Kettlebell renegade rows-10 reps each side Kettlebell swings-20 reps Kettlebell chest presses-10 reps each side* I did one arm kettlebell flyes
__________________
Laughter is the best medicine. Have you had your daily dose? Walking is Nature's Prozac! Don't let anyone judge you! It's your workout. Sylwia Don't Compare Yourself to somebody else. BE YOUR BEST! Chalene Johnson A Spark of Hope In memory of: Michael Sparkman October 11th, 2001-October 21st, 2008 Hope Fimiani August 26th, 2006-October 13th, 2008 |
04-25-14, 04:16 PM | |
VF Supporter
Join Date: Nov 2001
|
No, I'm not on Youtube.
__________________
Laughter is the best medicine. Have you had your daily dose? Walking is Nature's Prozac! Don't let anyone judge you! It's your workout. Sylwia Don't Compare Yourself to somebody else. BE YOUR BEST! Chalene Johnson A Spark of Hope In memory of: Michael Sparkman October 11th, 2001-October 21st, 2008 Hope Fimiani August 26th, 2006-October 13th, 2008 |
04-25-14, 08:09 PM | ||
VF Supporter
Join Date: Nov 2001
|
Quote:
Yes, I do the whole workout. It averages out around 40-45 minutes, so it looks like it would be longer than it actually is. The longest round will be the first one since it is your heavy round and you're breaking up the reps into 4/3/2/1. Give it a whirl. I think you'll really like it.
__________________
Laughter is the best medicine. Have you had your daily dose? Walking is Nature's Prozac! Don't let anyone judge you! It's your workout. Sylwia Don't Compare Yourself to somebody else. BE YOUR BEST! Chalene Johnson A Spark of Hope In memory of: Michael Sparkman October 11th, 2001-October 21st, 2008 Hope Fimiani August 26th, 2006-October 13th, 2008 |
|
04-26-14, 03:28 PM | ||
Join Date: Apr 2009
Location: San Francisco Bay Area
|
Quote:
|
|
05-01-14, 10:48 AM | |
Join Date: Aug 2003
Location: New York
|
Hi Debbie, just wanted to say I completed your Kettlebell 15 Reps + 550 Killer Reps this morning. Thanks it was a great workout, clocked in at just under 50 min, the only modification was on the push up section, was able to do 20 walk overs but had to drop to my knees for the last 30 Looking forward to trying some of your others.
|
05-01-14, 04:39 PM | ||
VF Supporter
Join Date: Nov 2001
|
Quote:
Beah, how did it go?
__________________
Laughter is the best medicine. Have you had your daily dose? Walking is Nature's Prozac! Don't let anyone judge you! It's your workout. Sylwia Don't Compare Yourself to somebody else. BE YOUR BEST! Chalene Johnson A Spark of Hope In memory of: Michael Sparkman October 11th, 2001-October 21st, 2008 Hope Fimiani August 26th, 2006-October 13th, 2008 |
|
05-01-14, 08:06 PM | |
Join Date: Apr 2009
Location: San Francisco Bay Area
|
Sorry it took me longer to get back to you YES the workout..I'm thinking of about entering a Tough Mudder obstacle course challenge in Late October in SOCA depending if I can gain the strength and stamina in time. So this month is a month of strength only, your circuits fit the bill perfectly I'll do them 2x per week. (showed them to my trainer, he thought it was put together for me by another trainer but he really liked them anyway ) and the ones my trainer has me doing 2x per week and HIIT 1x per week, Debbie S thank you so much for sharing xoxo
|
05-02-14, 06:04 PM | ||
VF Supporter
Join Date: Nov 2001
|
Quote:
Since you're training for an upcoming event that require strength and stamina, the circuit above will be great to help you with your goal. I have actually added a forth round to that circuit. It now looks like this: 25 Kettlebell Swings Bodyweight Circuit 25-kettlebell swings 20-squats 15-squat jumps 10-push-ups 5-clapping push ups 25-kettlebell swings 20-sumo squats 15-low end jumping jacks 10-pull-ups 5-full burpees 25-kettlebell swings 20-alternating front lunges 15-side to side jump lunges (30 total) 10-triceps presses 5-chin ups 25-kettlebell swings 20-slow moutain climbers 15-crunches 10-standing elbows to knee slams (10 each side) 5-hanging leg raises You can start with one full round and build from there. It's a torcher while building upper body strength.
__________________
Laughter is the best medicine. Have you had your daily dose? Walking is Nature's Prozac! Don't let anyone judge you! It's your workout. Sylwia Don't Compare Yourself to somebody else. BE YOUR BEST! Chalene Johnson A Spark of Hope In memory of: Michael Sparkman October 11th, 2001-October 21st, 2008 Hope Fimiani August 26th, 2006-October 13th, 2008 |
|
Tags |
body weight exercises, kettlebells, zuzana |
|
|