Russian kettlebell training

Stretch

Warm-up:

• kettlebell snatches 24k (5 minutes)

Workout:

• kettlebell presses (single arm military style) 32k
• 5 ladders of 4 rungs (100 total reps)

Stretch

300+ reps workout for legs

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Warm-up:

• kettlebell snatches 32k (5 minutes)
• reps to beat: 75

Workout:

• pistols  (5 ladders of 3 rungs = 30 reps each leg)
• rest as needed
• time to beat: under 12 minutes
• kettlebell calf raises 48k x 25
• rest 1 minute
• repeat 4 times
• squat jumps with 30lb turkish weight bag x 10
• rest 1 minute
• repeat 5 times

Finisher:

• 25 burpees

Stretch

Upper body STRENGTH and endurance workout

Stretch

Warm-up:

• kettlebell snatches 16k (5 minutes non-stop...if you must rest, rest with the kettlebell overhead)
• reps to beat: 140

Workout:

• compound sets of pull-ups and pushups
• ladders of 5 rungs and 3 rungs with 15lbs of added weight = 21 reps of each exercise
• 3 ladders of 5 rungs (no additional weight) = 45 reps of each exercise

Stretch

JUMP HIGHER, RUN FASTER, and DEVELOP leg strength and appearance

Regardless of your goal, proper squats are a must. PAY ATTENTION HIGH SCHOOL athletes - you need to check your ego at the door and use a weight that you can go AT A MINIMUM of parrallel (or what I call a 90 because your upper and lower legs form a 90 degree angle).  Sorry, 1/4 squat is not going to do much for looks or athletic performance and you aren't impressing anyone that knows anything about squatting.  Personally, I like to go closer to "butt to heels" deep.  However, there is an argument for this being hard on your knees.  EVERYONE with a desire to jump higher, run faster, or just have awesome looking legs should read the following article.  Box squats are a great exercise and they help you to perform the movement correctly by "sticking your butt out" and not allowing your knees to go past your toes!

CHECK IT OUT: http://articles.elitefts.com/articles/training-articles/box-squatting-for-bodybuilding/comment-page-1/#comment-35677

Get stronger on your PRESSES

Stretch

Warm-up:

• kettlebell snatches 24k (5 minutes continuous)
• reps to beat: 117

Workout:

• kettlebell presses (single arm military style) 32k
• 2 ladders of 4 rungs
• 2 ladders of 3 rungs (total 64 presses)

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Kettlebell total body workout (only one exercise)

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Workout:

• get-ups 32k
• 4 ladders (3 ladders of 4 rungs + last ladder of 3 rungs each side = 72 total reps)
• time to beat: 30 minutes 22 seconds

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Increase your pressing power and pull-ups with this upper body routine

Stretch

Workout: (no warm-up needed...it is in the workout)

Compound sets
5 ladders of 5 rungs each (check older posts for ladder explanation or google it)

• push-ups and pull-ups
• complete in under 30 minutes (total of 75 pull-ups and 75 push-ups)

kettlebell overhead static hold
For each set, clean and press once. Rest 1-3 minutes between holds.

• 32k's hold for 30 seconds
• 24k's hold for 30 seconds
• 16k's hold for 45 seconds

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Kettlebells and LEGS (secondary: shoulders and low back) Workout

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***Adjust weight to your strength level.

Warm-up:

• kettlebell snatches 32k (for 5 minutes)
• reps to beat: 70

Workout: (rest 1-3 minutes between each set)

lunge to kettlebell press(press kettlebells over head AS you lunge)

• 16k's x 10
• 24k's x 8

lunges with overhead static hold(hold kettlebells straight over head with elbows locked)

• 60lb dumbbells x 6
• 60lb dumbbelss x 6

standing overhead static hold(hold kettlebells straight over head with elbows locked)

• 32k's x 30 seconds
• 32k's x 20 seconds

walking lunges with over head static hold

• 24k's x 10

kettlebell squats

• 48k x 5
• repeat for 10 sets (50 total squats)

kettlebell calf raises

• 48k x 25
• 4 sets (100 total reps)

Stretch

Check out this awesome kettlebell circuit by Steve Maxwell

"burnin' off the mash potatoes kb drill"

Kettlebell and bodyweight workout

Stretch

Warm-up:

• kettlebell snatches 16k (as many reps as you can get with good form in 5 minutes)
• reps to beat: 131
• Rest 3-5 minutes

Workout:

• kettlebell presses (single arm military press) 32k
• 5 ladders of three rungs (one ladder = 1 rep each side, 2 reps, 3 reps for a toal of 6 reps each side)
• Rest as needed
• time to beat: 26 minutes (total reps: 60 or 30 each side)
• single arm kettlebell rows 24k x 20 each side

Core

• plank (hardest version you can perform) for 1 minute and 30 seconds
• farmer's hold (hold kettlebell in one hand and do not allow body to lean) 48k for 30 seconds
• repeat 3 times

Stretch

Simple and Brutal kettlebell workout

ADJUST KETTLEBELL WEIGHTS TO YOUR STRENGTH LEVEL - NO SANDBAGGING!

Stretch

Warm-up:

• kettlebell snatches 24k x 105

Workout: (for this workout, one ladder = 1 rep each side, 2 reps each, 3 reps each) for 12 total reps

• turkish get-ups 32k
• complete 5 ladders
• rest only as needed

time to beat:  37 minutes 17 seconds (60 total get-ups)

Stretch

5 Ways to Increase Your Bench

No magic pills or quick fixes will be found. However, true and proven methods are provided at the following link. If it were easy, everyone would be benching twice their body weight!

To learn how to increase your bench, go here: 5 Ways to Increase Your Bench.

kettlebell BRUTE strength leg and endurance workout

Stretch

Warm-up

• kettlebell snatches 16k x 125 (switch as often as you want mid-swing - try to complete without stopping) in 5 minutes

Workout:

• kettlebell "overhead" walking lunges (24k in each hand with arms straight and elbows locked) x 10 (5 each leg)
• rest 60-90 seconds
• 4 rounds
• kettlebell squats: perform 5 ladders each with 5 rungs (24k each hand or one beast)

***if you aren't familiar with a ladder, check out Monday's blog

Stretch

Train like a RUSSIAN

For an explanation of a ladder, click here.
each ladder has 5 sets (for this workout) each set goes up 1 rep (set (rung) 1 is 1 rep, set 2 is 2 reps, etc) until you reach 5 and you are done for that ladder
Stretch

Warm-up:

• kettlebell snatches 32k x 50 (no rest, may swap hands mid-swing as often as you want)

Workout:

• kettlebell press (military press) 24k x 5 ladders of 5 rungs (75 total reps each side)

compound set

• pull-ups and push-ups 5 ladders of 5 rungs

Finisher:

• bear crawls 24k x 25 yards
• rest
• 2-4 times

Stretch

Tips for squatting

For tips on how to squat, click here.