Master Kettlebell Basics: Intensive 1.0 || FOLLOW ALONG

🎙️ Train w/ me LIVE August 17, 2024 (Saturday) LIVE STREAM Workout #8 from 10:00 - 10:45 AM CST: https://streamyard.com/tmf4vuex69

In this 30 minute training session the deadlift, clean, swing, and snatch will be used within varying work:relief (w:r) ratios and kettlebell loads. Regardless of experience level this one is guaranteed to test you. Choose your bells wisely.

🔥[WORKOUT DETAILS]🔥
Warm Up:
30 seconds of jump rope, 30 seconds of reverse lunges, 30 seconds of burpees x 3 (4:30 minutes)

8 minutes @ 40:20 (40 sec work:20 sec rest) alt L/R per minute w/ 53# (24 kg)
8 minutes @ 30:30 (30 sec work:30 sec rest) alt L/R per minute w/ 62# (28 kg)
8 minutes @ 20:40 (20 sec work:40 sec rest) alt L/R per minute w/ 70# (32 kg)

Complete as many reps as possible within the work interval prescribed and then rest within the rest interval prescribed. The goal is to stick to the bell size you start with.

Scaling Option 1: Use a 20 sec work : 40 sec rest work:relief (w:r) ratio for entire workout instead of adjusting to the 30:30 and 40:20.

Scaling Option 2: Scale down bell size AND w:r. Use a 15:45 instead to best reflect current fitness level.

Thank you for watching this video. I hope you felt challenged from its contents. I appreciate your support and for mashing the like button and subscribing. Your support is very much appreciated.

Please do not hesitate to reach out to me with any questions regarding this workout or anything that pertains to this training session.

🆓 Those desiring coaching virtually please reach out to me to set up a 30 minute complimentary call to discuss your goals.

✉️ Email: [email protected]

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⏱️Timestamps⏱️
00:00 Kettlebell Foundations Intensive 1.0 INTRO
00:21 Workout Details
00:26 Warm Up
05:25 Workout Begins || 20 sec work : 40 sec rest
13:24 Intensity Increase || 30 sec work : 30 sec rest
21:24 Intensity Increase || 40 sec work : 20 sec rest
28:55 Workout Ends
28:56 Outro
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Disclaimer: If you are new to exercise or planning on starting a new fitness/exercise program you should consult with a physician. This content may offer health and fitness related information for educational purposes only. Please know that engaging the exercises within this video (and channel) is solely at your own risk and the creator will not be held responsible.