“Kettlebell and Bodyweight Power Circuit”

Dynamic warm-up using a lighter kettlebell than normal – swings, cleans and snatches, then: “Kettlebell and Bodyweight Power Circuit” 5 rounds, ensure some recovery between exercises: Kettlebell snatch, 10 x right, 10 x left Hindu squats x 20 Double kettlebell heavy swings x 10 Burpees x 5 (full extension) Core: Mace 360s and 10 to 2s Finisher: Scorpion push-ups, 10 reps down to 1 prison workout Restoration: Trigger point foam roller        ...
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Indian Clubs, Mace, Kettlebells and Body-weight

Movements on these exercises must flow and should be smooth, fluid and efficient. This is where all the benefits come from.  It heals, strengthens and makes you better. Four to six rounds, moving from one exercise to the next. Concentrate on perfect form with full range of motion. Indian Clubs, alternating heart-shaped swings – 2 to 3 mins Sit-outs x 12 Hindu push-ups on yoga blocks x 10 Mace 360s: 30 secs clock, 30 secs anti-clock Then: Four to six rounds (same rules apply): Kettlebell swings – 20 x right, 20 x left Hindu squats x 30 Mace Grave Diggers. 10 x right, 10 x left Yoga headstand – 30 to 60 secs Restoration: Yoga and trigger point foam roller....
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“Kettlebell Snatch Drop Sets”

Warm up with Indian Clubs, then: Primer: 2 rounds, without rest: Kettlebell swing right x 10 Kettlebell swing left x 10 Kettlebell clean right x 10 Kettlebell clean left x 10 Then: “Kettlebell Snatch Drop Sets” 2 minutes kettlebell snatch (1 min per arm) – e.g. 24kg @ 16 to 18 reps per minute 1 min rest 2 minutes kettlebell snatch (1 min per arm) – e.g. 20kg @ 20 to 22 reps per minute 1 min rest 6 miuntes kettlebell snatch (3 mins per arm) – e.g. 16kg @ 18 to 20 reps per minute 3 minutes rest Repeat for 2 rounds Core: 4 rounds: Jungle Gym / rings ‘Skin the Cat’ x 3 Handstand wall walk ups x 3 Finisher: Alternating kettlebell swings x 100 Yoga...
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“Kettlebell and Body-weight Combo”

Warm up with mobility and Indian clubs then: “Kettlebell and Body-weight Combo” The goal is never fatigue or muscle soreness, the goal is improvement Never, ever sacrifice form for speed Aim to work continuously for 15 to 20 mins: Kettlebell clean & press right x 5 Kettlebell clean & press left x 5 Hindu push-ups x 5 Hindu squats x 10 Core: barbell roll outs x 50 in as few sets as possible Finishers: Kettlebell alternating swings x 100 Rolling push-ups; 10 reps down to 1 Foam roller    ...
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“Strength Circuit”

Warm up with joint mobility and kettlebell swings and cleans, then: “Strength Circuit” 4 rounds with recovery between each exercise: Kettlebell renegade rows x 10 with legs raised on bench Kettlebell heavy double swings x 10 Kettlebell double press x 5 to 8 Archer push-ups x 10 Finisher: Handstand wall walk-ups x 12 Qigong        ...
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“4 Round Rampage”

Warm -up with mobility work and light kettlebell swings and cleans, then: “4 Round Rampage” Complete 4 rounds resting 90 secs between rounds: 2 minutes heavy punch bag combos 30 x heavy kettlebell swings 30 x sledgehammer tyre strikes or med ball slams 30 x bodyweight sprawls Finisher: 100 x Hindu squats in as few sets as possible Headstand practice & yoga...
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