Search results matching tag 'kettlebell'

Re: kettlebell alternates for cardio

kendallgiles — Mon, 15 Jun 2009 00:32:50 GMT

By the way, I've been following the Force program and just finished Day 11. Since I started the program I've found myself on travel or getting home really late, preventing me from doing the runs for the cardio components, so I've been substituting kettlebell alternates. I have been blogging my journey through the TRX program at

http://www.kendallgiles.com/kegblog/

in case folks are interested.

If anyone has any tips or comments, I would appreciate them!

Best, Kendall

kettlebell alternates for cardio

kendallgiles — Fri, 05 Jun 2009 17:29:41 GMT

Just got my TRX force package, and did my first workout yesterday for the 12-week program.

Looking ahead, given my travel and work schedule, I might not always be able to get in the runs, so I am trying to figure out alternates. Since I am interested in kettlebells, I am interested in using those as TRX cardio alternates.

I found another thread where they talked in general about using kettlebells as cardio alternates, and I was wondering if anyone had mapped this out specifically for the force 12-week program?

For example, I was thinking:

1.) Intensity Run (e.g., 2 5-min hills with 5-min easy between each repeat) --> 2 5-min sets of 15:15 kettlebell snatch or swing intervals at, say, 7 reps per interval, with 5-min active recovery between each set

2.) Tempo Run (e.g., 20 min at hard tempo pace) --> 50 swings at pace 70-80% of max, rest for 20 seconds, repeat for 10 minutes

3.) Long Run (e.g., 50 min at very easy pace) --> 2 10-min sets of 15:15 kettlebell snatch or swing intervals at, say, 3 reps per interval, with 5-min active recovery between each set

NB: Use a lighter bell for the above exercises.

Any thoughts or suggestions?

Thanks, Kendall

Easter Weekend Workout Challenge

Fraser — Fri, 10 Apr 2009 06:00:00 GMT

Easter weekend is here! On top of being a pivotal religious holiday it is also rife with family dinners and chocolate consumption. Now the age old debate of the pathological psychology of eating the ears or the tail of the easter Bunny first is not something I'll address in this post.

What I will put out is a great, challenging and time efficient workout challenge that you can blast through in under 40 minute. You will be able to add the effort of a good egg hunt on top of this to finish off your training for the weekend.

TRX - Kettlebell - Body Weight Fusion

I hope that you have a great holiday weekend and enjoy the workout.

Re: Kettlebells and Force Training Kit

Fraser — Tue, 25 Nov 2008 00:08:00 GMT

Here is another short and intense Kettlebell / TRX metabolic circuit that you can try as well

http://community.fitnessanywhere.com/blogs/mfp_interviews/archive/2008/10/02/trx-kettlebell-fusion-workout.aspx

Re: 365-Day Fitness Challenge

Fraser — Mon, 24 Nov 2008 23:25:43 GMT

Hey Mike

Did you ever try the kettlebell TRX metabolic fusion that I posted? I'm sure my technique could be improved but I was looking forward to your take on it?

http://community.fitnessanywhere.com/blogs/mfp_interviews/archive/2008/10/02/trx-kettlebell-fusion-workout.aspx

New Brutal TRX/KB Workout

mike.miranda — Mon, 01 Sep 2008 05:30:49 GMT

I tried out a new fusion workout yesterday and thought I was going to puke at the end. Three sets for time (one set is a complete circuit, rest 2-3 minutes between sets).

Hand-to-Hand KB Swings: 10 each hand (swing with the right, release at apex, bring back down with the left, repeat)

Suspended Lunge holding the KB: 10 each leg

Hamstring Curls: 10

Atomic Pushup Matrix: 10

Single Arm KB Snatch: 10 each arm

Back Row: 10

KB Clean and Jerk: 10 each arm

Deltoid "T": 10

KB Bent Press: 10 each side

After you do three sets, rest 2-3 minutes then do two core circuits:

Suspended Side Plank w/Taps: 10 each side

KB Turkish Get Ups: 5 each arm

Reverse Crunch: 10

I did this one with a buddy yesterday, so I was taking more time between exercises than I wanted even though we staggered our circuit start points but I was still gasping for air and begging for mercy by the end!