Sunday, January 6, 2008

300 kettlebell workout

I've switched things up for a change of pace and have started doing a pretty grueling workout from a DVD that someone gave to me. Its called the 300 challenge by Steve Maxwell, a fitness and jui-jitsu expert. The idea is that you do this workout of 300 total repetitions without putting the kettlebell down on the ground (aka find some other way to hold it if you need to rest, which most humans will find neccessary). You can rest if you need, and he recommends breathing deeply while resting (you may not instintively do this).
Anyhow, it consists of 18 exercises which I will describe:

1 - Kettlebell pass/hand-off around the body x 10 each direction
2 - Kettlebell pass/circle (grabbed by the horns) around the head x 10 each direction
3 - Good morning with kettlebell held behind head between shoulder blades (triceps stretched) x 10
Search the below kettlebell exercises:
4 - Windmill (search this one) x 5 each side
5 - One-arm swing x 10/arm
6 - One-arm swing high pull x 10/arm
7 - One-arm snatch x 10/arm
8 - Clean/press x 10/arm
9 - Circular clean (think regular clean, except you dump kettlebell away from your body and swing it like a pendulum back across the body and then clean it back up to your shoulder; body must rotate 180 degrees from one side to the other to do this) x 10/arm
10 - Full squat/press x 10/arm
11 - Cossack curl (think side lunge/kung-fu stretch done while curling kettlebell up with two arms) x 10 each side
12 - Lunge/press x 10/arm/side
13 - Deck Squat (look this one up, keeping feet touching ground if at all possible) x 10
14 - Reverse Turkish get-up x 5 per side (alternating, hardish part of workout to me)
15 - Suitcase Row x 10/side
16 - Crush press situp - squeeze kettlebell between palms, do a situp while pressing it from lower chest to a full shoulder press at top of situp in one smooth movement x 10
17 - Russian Twist - think of getting into 45 degree crunch, then rotating torso back and forth while holding kettlebell, keeping elbows pinched to body x 20 side to side
18 - pushup on upside down kettlebell aka on handle (I have to place it on the floor because I am so far too weak/unbalanced to do this move with it balance on the handle) x 20

So ouch in other words. This workout is tougher than most that I have done, It will drench your shirt in a cold room.

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