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 New IKFF CKT1 Kettlebell Teacher Course

4/5 November 2017

Location:  Stratford upon Avon

 

Click HERE for more details.


“Perfect Pair Count Down Workout”

Posted by on Mar 25, 2013 in Body weight training, Kettlebells, Workouts | 0 comments

Warm up with Indian clubs and joint mobility then: “Perfect Pair Count Down Workout” Complete 20 x kettlebell double arm swings, followed by 10 x Hindu push-ups, then 20 x kettlebell double arm swings, followed by 9 x Hindu push-ups. Continue doing 20 x kettlebell double arm swings but reducing the Hindu push-ups by 1 rep each time until you reach zero. Work non stop and aim to complete in under 10 minutes. Finisher: 50 x burpees in as few sets as possible. Eischens...

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“Press, Pull, Push 10-1 Workout”

Posted by on Mar 5, 2013 in Kettlebells, Rings / Jungle Gym, Sandbag Training, Workouts | 0 comments

Dynamic warm-up consisting of 10 x med ball Russian twists, 10 x med ball squat to diagonal raises and 10 x med ball slams for 3 rounds, then: “Press, Pull, Push 10-1 Workout” Perform 10 reps down to 1 on each of the following, so 10 of each then 9 of each etc, until done.  Keeps rests to a minimum: Double kettlebell swings – go heavy  (hip pull) Ring dips (press) Kettlebell alternating renegade rows (pull), reps are per arm so 20,18,16 etc Sandbag or double kettlebell push-press Finisher: Kettlebell double arm swings x 60 Eischens Yoga...

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“Conditioning Circuit”

Posted by on Jan 27, 2013 in Body weight training, Kettlebells, Rings / Jungle Gym, Workouts | 0 comments

Mobility warm up and / or Indian Clubs, then: 5 rounds with no rest between exercises and resting 90 secs between rounds: 2 mins heavy punch bag training Ring push-ups – 8 to 12 reps Sprawls – 8 to 12 reps Heavy kettlebell swings – 10 to 12 reps Finisher: Burpee to med ball slam – 10 reps down to 1 Eischens Yoga  ...

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“Friday 5 X 5 Strength”

Posted by on Jan 4, 2013 in Kettlebells, Sandbag Training, Workouts | 0 comments

Too much variety creates an illusion of progress, instead following a regime with a strong emphasis on a few basic exercises (the most important stuff) is the way to go. There are five areas that are worth focusing on for balanced development. These are: Pressing Pulling Squatting Hip pull (clean / swing) Core integrity Warm up with joint mobility and / or Indian clubs, then: 5 rounds, resting 60 secs between exercises: Double kettlebell clean and press x 5 (load: your 7 to 9 max) Kettlebell renegade row x 5 left and right (load: your 7 to 9 max) Then. 5 rounds, resting 60 secs between exercises:  Sandbag or barbell cleans x 5 (load: your 7 to 9 max) Sandbag bear hug squats or barbell front squats x 5 (load: your 7 to 9 max) Core: Kettlebell or sandbag windmills 3 x 5 per side Finisher: 100 x kettlebell swings in as few sets as possible Eischens Yoga...

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“Freedom of Movement”

Posted by on Jan 3, 2013 in Battle ropes, Body and Spirit, Body weight training | 0 comments

The goal here is to ‘take the handbrake off’ and feel complete freedom of movement, with an emphasis on skill and mobility (do not punish yourself). Lots of mobility including and Yoga, then move from one exercise to another focusing on the skill: Lateral handstand walks against a wall Capoeira lunges or skaters Lizard crawls Box jumps Forward & backward rolling Indian clubs Rope skipping Punch bag / speed ball Battle ropes...

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“Top of the Minute”

Posted by on Jan 2, 2013 in Body weight training, Kettlebells, Workouts | 0 comments

Folks fail in their fitness plans because they self sabotage themselves, give up or never get started in the first place. Find something that inspires you and engage in rituals, to become habits, that constantly progress and move you forward. Dynamic body-weight warm up: Hip heists x 10, sprawls x 5, handstand kick ups x 5 for  rounds, then: “Top of the Minute” At the start of every minute complete 15 kettlebell single arm snatches, rest the remainder of the minute and switch arms at the start of each minute. Complete 8 minutes. Rest 2 minutes, then complete the same protocol using 7 x kettlebell single arm clean and jerks.  If using double kettlebell clean and jerks do 5 reps and rest the remainder of the minute. Finisher:  10-1 prison workout, alternating between: Hindu push-ups Hindu squats or vertical jumps Qigong  ...

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“Kettlebell Complex”

Posted by on Dec 23, 2012 in Kettlebells, Workouts | 0 comments

Warm up with joint mobility and /or Indian Clubs, then:- “Kettlebell Complex” Complete 2, 4, 6, 8, 10, 8, 6, 4 & 2 reps on each of the following with no rest (250 reps): Kettlebell double hand swings Kettlebell single hand swings left Kettlebell single hand swings right Kettlebell clean & jerk left Kettlebell clean & jerk right Finisher: Hindu push-ups, prison workout 10 down to 1 QiGong  ...

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“Challenge Yourself”

Posted by on Dec 21, 2012 in Body and Spirit, Body weight training, Featured | 0 comments

Choose to move, choose to challenge yourself and enjoy the process and accomplishment of achieving. ….it’s that...

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“10 x 10”

Posted by on Dec 19, 2012 in Body weight training, Kettlebells, Workouts | 0 comments

Warm up with joint mobility, kettlebells swings and cleans, then: “10 x 10” 10 rounds, with minimal rest. All reps with perfect form:- 10 x Double kettlebells clean and push press / jerk 10 x Push-ups on kettlebells Finisher: Powerwheel roll outs x 50 in as few sets as possible...

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“All-Round Conditioning Circuit”

Posted by on Dec 16, 2012 in Body weight training, Kettlebells, Rings / Jungle Gym, Workouts | 0 comments

Joint mobility and dynamic warm up using a lighter kettlebell than normal: Swings, cleans and presses, then: “All-Round Conditioning Circuit” 3 to 5 rounds, resting 30 to 45 secs between exercises and 60 to 90 secs between rounds: Plyo push-ups (go air born!) x 5 Alternating Kettlebell renegade rows x 16 Double kettlebell sea-saw press x 6 per arm Skaters x 24 Double kettlebell swing x 12 (go heavy) Ring pull-ups x 7 Hindu squats x 25 Hanging leg raises x 8 Finisher:- Hindu push-ups; prison workout 10 reps down to 1 Eischens Yoga  ...

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