Kettlebell workout 2 – at home strength training with @theirish_yank and @jstott022
Last video we shared how to do aerobics with just a single kettlebell. This time we go over strength training with 2 moderately heavy kettlebells (double 28kg in this case). This is higher resistance/intensity with low volume to build strength and skill.
Warm up:
toss the football around 10 min
Program:
1-5 double KB swing ladder (set of 1, set of 2, set of 3, set of 4, set of 5. Once everyone has gotten through all 5 sets, move on to the next exercise)
1-5 double KB clean ladder
1-5 double KB seasaw press each
1-5 double KB squat
Rest: I go, you go (rest while your workout mates are going)
Finisher: one all out set of single arm swings (unlimited switches until you can’t go anymore). I got 60. Joe did 60ish as well. Daniel got 100+ !
When working out in a group, I go you go style is great for promoting teamwork for accountability and flow. It’s also just about 1:3 work to rest ratio which is ideal for strength training. Each week you can do this once. If you have lots of weight options, try to go up in weight each week. If you only have one set of kettlebells, add the next step to the ladder (ladder 1-6 next week). Aim to beat your previous all out swing set to increase lactic acid buffering abilities and fitness.
So far for our kettlebell programming option, we have 2 aerobic days (1 low and 1 high volume day) and 1 strength day. Tune in next week to see how we round out the week with 1 last type of work out for a balanced weekly training program. Oh and don’t forget to get outside!#firstprinciplesofmovement #fpm #beactive #kettlebellworkout #onlinecoaching