Sunday, December 12, 2010

This Weeks Routine - Muscle Cardio

We like to say that kettlebell training is like, "muscle cardio." This weeks routine will focus predominantly on bridging the gap between strength and cardiovascular training.  The routine will last 15 minutes, but it will be intense. You only need to use 3 exercises, the snatch, clean and press, and swing.  Here is your task:

1.) Choose a kettlebell that you can use for all 3 lifts, the snatch, clean and press, and swing. 
2.) Find a timer that will allow you to keep track of a minute.
3) Set the timer for 1 minute, then hit the start button.
4.)  Start performing your 1 arm snatches, 8 reps on each side.  Once done, rest until your minute ends.
5.) Repeat for 4 more minutes.
6.) Change to clean and presses, 5 reps on each side.  Once done, rest until your minute ends.
7.) Repeat for 4 more minutes.
8.)  Change to 1 arm swings, 10 reps on each side.  Once done, rest until your minute ends.
9.) Thank God you are finished, puke, and then stretch.....

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