Kettlebell Kraze
October 29, 2009 by Joe Gigantino
Kettlebells have been around a long time in Russia and gaining more popularity in gyms and studios across the nation. Some trainers and studios now solely train with kettlebells getting amazing results. This kettlebell workout will engage the whole body leaving you loving the kettlebell!
Warm up: 1 mile run or 15 minutes on elliptical or bike
Workout:
- 15 reps 1 Pood Kettle Bell Two Handed Swing; Advanced 2 pood, Women 1/2 -- 1 pood
- 15 reps 1 Pood Kettle Bell Two Handed Squat High Pull; Advanced 2 pood, Women 1/2 -- 1 pood
- 10 reps (on each side) 1 Pood One Arm Kettle Bell Clean; Advanced 1 1/2 pood, Women 1/2 pood
- 10 reps (on each side) 1 Pood Plank Row; Advanced 1 1/2 pood, Women 1/2 pood
- Repeat this circuit 4 times with a 1 minute rest after each round. Post your time! If you don’t have any KB’s you can use a dumbbell.
1/2 pood = 18 lbs
1 Pood = 36 lbs (16 kilo’s)
1 1/2 Pood = 55 lbs
2 Pood = 70 lbs
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Hey Joe, I did Rebecca's Body Camp this morning. Ran 2 1/2 miles, and 3 sets of 25 each of wall balls, step ups, thrusters, jumps, lunges, situps and pushups in 48:13. Then we did arms.
Michelle B
wow what a workout! wish i was there! keep up the good work.
Joe – I realize this makes it REALLY obvious that I'm outta shape – but workin' it.
Sunday
30 m. circuit training.
Squats to shoulder press (20)
squats to upright row (20)
squats (20)
pushups (15)
Row 35lbs (20)
Repeated 5 times in 30 minutes.
Saturday 1 hour circut training, 30 minute fit test and 40 minute easy hike (picture it – 113 degrees)! YIKES.
Here's to a great week!!
awesome workout, thanks for the video, liked the hip snap explanation, I had been wondering what people mean when they say that
Thanks Dustin! Glad you enjoyed it.
If you do the workout in Kettle bell Kraze, do you take the total time including the rest periods as the workout time? If you do my time was 12min 58 sec.
What should be a good time to work to?
Great workout, gets some heavy breathing going.
Yes, including the 1 minute rest period between rounds (which you will need if you do the sets with no rest) the time should include all 4 rounds from start to finish with rest periods. Thats a good time! I’ll need to do this workout again for my time and post
… 19:11 including the rests and 2 pood weight
ok, i did the workout again and tried to beat my time… it was killer I got 16:10 with 1 pood!