Last post, I gave you the first half of this “kettlebells for strength” workout. If you missed it, check it out here:
Today, I got part two for ‘ya!
KB’s for Muscle – Workout B
Do 50 total, switching hands every 5-10 reps. Men should use a 24k ‘bell, women 16k. Time yourself and do all 50 reps as fast as you can. As your conditioning level improves, strive to improve your time. You can also start with a lighter weight or less reps and work your way up if you’re out of shape.
*Check out this article and video series on how to learn and refine the kettlebell snatch (it’s a three part series):
Goblet Squat/ Pull Up Superset
Start by doing 15 Goblet Squats.
Follow the KB Squats with a Pull Up ladder – do 1 rep, rest :30, do 2 reps, rest :45, do 3 reps.
After completing the Pull Up ladder, rest about :60 seconds and repeat this superset two more times.
*Check out these articles and videos for some tips on how to do more pull ups:
Finish the workout off with 3 sets of 10 reps here.
*Here’s an article and video on how to do the Renegade Row:
NOW the question is – how do you put these kettlebell workouts together into a routine that makes sense, gives you the right amount of recovery, etc.?
Simple – do workout A on Monday. Rest or do some light recovery work (walk, ride your bike, swim, etc.) on Tuesday. Do the workout B on Wednesday. Again, do some light recovery work, flexibility/mobility, etc. on Thursday. Do workout A again on Friday. Take the weekend off.
The next week, you’ll follow the same schedule, except you’ll do workout B on Monday, workout A on Wednesday, and workout B on Friday. Rest for the weekend and start all over again the next Monday. You can do this routine for 4-6 weeks until you’ll need to change it up.
And that about sums things up. You now have one of my all-time favorite kettlebell and body weight – based strength workouts … as I mentioned in part one of this post series, I just finished a six week cycle of it myself, and was able to get stronger in every lift in the program, in addition to putting on some new muscle mass in the process.
Thanks again for reading, and talk soon –
Forest Vance, MS, RKC II
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