Killer Kettlebell WoW (workout of the week)

19 May 2014

Tags: technique, strength, cardio, bootcamp sydney, bootcamp melbourne, bootcamp brisbane,

Looking for some extra homework with your training or finding yourself travelling too much for work? Try this killer little Kettlebell workout to get your heart pumping and remind a few sleepy muscles of their role in moving your body EVERY day!

This WOD should only take between 20-30 mins to complete so choose an appropriate weight try to minimize your rest periods until the end of the set. Make sure you do a thorough warm up and mobilization to start- 5-8 mins, incorporating squats, lunges, rotational body swings, arm swings, pushups, hip openers. When your body starts to feel warm and limber and your heart rate has elevated slightly you should be ready to rock.

If you’ve never swung a Kettlebell before start here

Tom and Az take you through the basics of a KB swing to ensure you’re thrusting with your hips rather than lifting with your arms and using the momentum to power into the next repetition.

Round 1

3 sets

A1. High Pull x12

A2. Walking Lunge x12e

A3. Power snatch x12

A4. Push up x12

Rest 1 min

Round 2

3 sets

B1. Swing x24

B2. Mountain climbers x 24 e

B3. OH Swing x24

B4. Burpees x24

Rest 1 min

ROUND 1

A1. High Pull- Holding the KB by the handle, with your arms relaxed at your waist, take a small squat/dip and drive the Kettlebell vertically leading with the elbow pulling the shoulders back and down as you lift the KB up to chest height. Complete 12 reps

A2. Walking Lunge- Holding the KB at your chest, complete 12 walking lunges forward. Ensure your feet are running parallel on train tracks rather than a tightrope, keep your chest upright and drop the back knee as deep to the group as possible. Lift yourself up from the heel of the front foot. After 12 reps turn around and complete 12 more back to the starting point

A3. Double Grip Snatch- Similar to the high pull, take a deeper squat and powering from the hips, complete a high pull and once your KB reaches your chest flick or snatch the KB straight up overhead. Pause briefly at the top squeezing your bottom, abdominals and arms on so that your whole body is strong and tight. Release the KB in the same vertical line. Complete 12 double grip snatches

A4. Pushups- For tips on a PERFECT PUSHUP technique click here. 12 slow pushups

Complete the full set and time 1 minute break. Repeat the whole sequence twice through with a 2 minute drink break at the end.

ROUND 2

B1.KB Swing - See KB Swing technique here. 24 swings

B2. Mountain climbers- Starting in a high plank position on your hands and feet. Keep your upper body still as you take your left foot off the group and reach your knee to your elbow. Replace it back to the start position and repeat on the right foot. Complete 24 reps on BOTH sides.

B3. Overhead Swing- Using the same technique as the straight swing but with a little more power from the glutes, drive the KB to the same finishing point overhead as you did with the Snatch in Round 1. Keep your core tight as you lower the KB down in the same flight path as it went up. Complete 24 reps

B4. Burpees- See Burpees clip for perfect form. 24 reps

Rest for 1 minute and repeat twice more

Take a cool down stretch- hold each stretch for 30-90 seconds

Hamstrings, Quads, Glutes, Triceps and chest.

Record how long this workout takes you the first time and then try to beat it the next time you attempt it- still incorporating your rest periods.