ROD 020315

ROD

Tuesday, 03Feb15

 

KB Complex

This is a complex of Kettlebell exercises that you are already familiar with. Long Cycle means there is a swing during the transition. These exercises are just a compilation of hand to hand swings, clean & press, figure 8 to a hold, rear lunges squats & burpees. During the pause you can place the KB down but just be ready to start the next complex. This complex incorporates muscle endurance.  1 kettlebell is all you need. Chose your kettlebell wisely & challenging. Finish reps all on one side before moving to the other side except for the figure 8 to hold to rear lunge.

Every one does this together on Instructors cadence 

  • 10 Right Hand KB Swing (switch while swinging)
  • 10 Left Hand KB Swing

Pause 10 seconds

  • 10 Long Cycle KB Right Clean & Push Press (switch while swinging)
  • 10 Long Cycle KB Left Clean & Push Press

Pause 10 seconds

  • 10 Figure 8 to a Hold
  • 10 Right Side Hand on KB Push-up
  • 10 Right Hand KB Swing

Pause 10 seconds

  • 10 Figure 8 to a Hold
  • 10 Left Side Hand on KB Push-up
  • 10 Left Hand KB Swing

Pause 10 seconds then… 10 reps alternating the following.

  • Right Side KB Figure 8 to Hold to Right Rear Lunge (switch while swinging)
  • Left Side KB Figure 8 to Hold to Left Rear Lunge

Pause 10 seconds

  • 10 Long Cycle Clean Right to Squat
  • 10 Long Cycle Clean Left to Squat

Pause 10 seconds

  • 10 Planked Row (Right Hand on KB)
  • 10 Planked Row (Left Hand on KB)…. Rest 1 minute, repeat from the top.

____________________________________________________________

 

Posted in , , ,