Decent Kettlebell circut vid, this kid looks in shape

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Decent Kettlebell circut vid, this kid looks in shape

Post  Jagunco on Fri Apr 29, 2011 6:25 am

http://kettlebellplanet.blogspot.com/2008/02/russian-kettlebell-circuit-training-for.html

I was impressed. Not sure of the reps but I think its probably 10 each hand or 20 if both hands are on the bell
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Re: Decent Kettlebell circut vid, this kid looks in shape

Post  Mr Nobody on Fri Apr 29, 2011 8:38 pm

Looks like a bloody good circuit...and a might hard too.

How many cycles do you think you'd do? Looking at it, one would be hard enough with a decent sized KB, but a 16kg, for example, might lend itself to do 2-3 cycles but you'd be a burnt out wreck at the end......and maybe surrounded by vomit.

Evil or Very Mad
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Re: Decent Kettlebell circut vid, this kid looks in shape

Post  Jagunco on Sat Apr 30, 2011 5:03 am

I dunno know about cycles. I try to go 45 minutes to an hour with rests if I'm using kettlebells, including warm ups and such like. I don't do it every day though. I have read that if you do ketlebells every day you shouldn't do more than half an hour or you will as you say end up burning out.

I really have no idea how much he does, like I say I would guess 10 each arm or 20 both arms


http://kettlebellplanet.blogspot.com/2008/02/russian-kettlebell-circuit-training-for.html

there's another one btw. I was writing down the firt one so I could try it today... I might have to try this buggers as well, though I think I would struggle greatly with a 24kg (I'm using a wimpy 16 atm but hoping to go up to start with a 20 soon)
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Re: Decent Kettlebell circut vid, this kid looks in shape

Post  Jagunco on Sat Apr 30, 2011 5:09 am

http://kettlebellplanet.blogspot.com/2008/02/russian-kettlebell-circuit-training-for.html

yeah I know I know I should probably be actually doing them rather than looking them up.. I got to say that in these vids they always seem to be doing the easy versions of the exerises
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Re: Decent Kettlebell circut vid, this kid looks in shape

Post  Mr Nobody on Sat Apr 30, 2011 7:57 pm

You've posted the same workout mate!
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Re: Decent Kettlebell circut vid, this kid looks in shape

Post  Mr Nobody on Wed May 04, 2011 1:52 am

Jagunco,

I wrote up the clip into a program and this is how I interpreted it:

1. Alternating cleans with walkout plank (10 reps L/R)

2. Prisoner lunges (10 reps L/R)

3. Left arm squat press (10 reps)

4. 2 handed swings (15 reps)

5. Right arm squat press (10 reps)

6. 2 handed swings (15 reps)

7. Hand to hand sumo dead lifts elevated (10 reps L/R)

8. Figure 8 to a hold (10 reps L/R)

9. Alternating military press (10 reps L/R)

10. Front squats (15 reps)

11. 2 handed swings (20 reps)

I did 2 cycles with a 2 minute rest between them. Each exercise was followed by the other with no rest until the end of the cycle. I think I could have squeezed in a 3rd cycle and might try that next time.

One cycle took about 10 minutes to complete which, I think, is a pretty good working period. I used a 24kg KB (2 x 24kg for the alternating military press).

At the end of the second cycle my heart rate was around the 168bpm mark which I thought would be higher considering I felt pretty bloody tired!

Have a go mate and let me know what you think. I'd be keen to hear your opinion and anybody elses who wants to try it.
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Re: Decent Kettlebell circut vid, this kid looks in shape

Post  Jagunco on Wed May 04, 2011 2:46 pm

I came up with something similar, I will give it a go in acouple of days, I just done an hour with mostly a 20kg Kb and I think a rest is in order


PS sorry to brag there but I'm a bit chuffed I'm back to the 20, I know many can do a lot more
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Re: Decent Kettlebell circut vid, this kid looks in shape

Post  Mr Nobody on Fri May 06, 2011 8:44 pm

Jagunco,

Just did the workout again but added 5mins of non-stop L/R Turkish Get-ups with a 32kg KB at the end of the workout............I nearly blacked out afterwards.
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Re: Decent Kettlebell circut vid, this kid looks in shape

Post  Ade on Sat May 07, 2011 1:01 pm

Mr.N.

Out of interest,how many TGU's are you getting done with the 32 in that 5 minutes?
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Re: Decent Kettlebell circut vid, this kid looks in shape

Post  Mr Nobody on Sat May 07, 2011 3:56 pm

Ade,

This varies depending on how tired I am....usually I don't bother counting, but around 12 - 14 or so.....6-7 each side approximately......I should probably increase the time to 6-7mins but that will depend on how tired I am!
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Re: Decent Kettlebell circut vid, this kid looks in shape

Post  Jagunco on Sun May 08, 2011 3:22 am

Im leery of the TGU atm on my right side and I never go more than 20 on it. I tried a 32 once and ended up nearly dropping it. I'm yet to try it out I was thinking of doing it today but I have another kettlebell class tomorrow and I don't want to be exhausted for that but my theory is 30 minutes if I'm training the next day so I think I'll end up doing it before I go out today... without the TGU lol
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Re: Decent Kettlebell circut vid, this kid looks in shape

Post  Ade on Sun May 08, 2011 3:37 am

Good reps Mr N Smile

I just can't get off the ground with a 32,can do a good few with a 26kg dumbell but just can't master the 32 k'bell...yet.
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Re: Decent Kettlebell circut vid, this kid looks in shape

Post  Jagunco on Sun May 08, 2011 6:15 am

I got to be careful with a rotator cuff injury I got last year.... will have to build up...
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Re: Decent Kettlebell circut vid, this kid looks in shape

Post  Peter on Sun May 08, 2011 7:52 am

Jagunco,

Are you training at one of Newcastle Kettlebell Clubs venues? If so then can you recomend them?
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Re: Decent Kettlebell circut vid, this kid looks in shape

Post  Mr Nobody on Sun May 08, 2011 4:44 pm

Thanks Ade, I puff and groan my way through it.

I really enjoy the 32....so much so that I have 2 of them! The TGU can be hard on your shoulders....to be fair a lot of KB exercises involve some shoulder effort, so avoiding injury in that area is paramount.

I've never tried TGU's with a dumbell before, I can imagine it feeling slightly different with the resistance due to the balance of the weight.
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Re: Decent Kettlebell circut vid, this kid looks in shape

Post  Ade on Mon May 09, 2011 2:36 am

Try it with a dumbell...keeping the weight vertically overhead becomes a bit more "interesting" (that small shift in the centre of gravity of the weight makes quite a difference)
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Re: Decent Kettlebell circut vid, this kid looks in shape

Post  Mr Nobody on Mon May 09, 2011 3:07 pm

I haven't got any dumbells and don't belong to a gym, but when I get the chance I will give it a go.

Meanwhile....here's another workout that I found on YouTube:

Kettlebell Meltdown 300 Workout

1. 50 V-ups

2. 50 snatches (25 L/R)

3. 25 push ups

4. 50 swings

5. 50 burpees

6. 50 clean and press (25 L/R)

7. 50 mountain climbers

Apparently you should use a 24kg KB and you do this one cycle non-stop through to the finish. They give a time to beat of 11:16mins, which would suggest the person who did that was quite fit!

I haven't done it yet but will let you know when I do.
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Re: Decent Kettlebell circut vid, this kid looks in shape

Post  Jagunco on Tue May 10, 2011 11:30 am

I think that's the one I meant to post before.... I felt he was cheating a litte but it still looks a hard sess
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Re: Decent Kettlebell circut vid, this kid looks in shape

Post  Mr Nobody on Tue May 10, 2011 3:02 pm

Yeah, the clip does show an abbreviated version of course, but I felt his v-ups were a little rushed and formless. However, in saying that they can be an exercise that relies on a certain amount of flexibility and range of movement which he could be limited in.

Either way, it still looks pretty tough!
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Re: Decent Kettlebell circut vid, this kid looks in shape

Post  Mr Nobody on Wed May 11, 2011 4:50 pm

OK, so I gave the KB meltdown 300 workout a try with a 24kg KB......pretty tough!

Took me 13:01mins to complete but I was cruising a bit probably. The burpees are very hard to get completed quickly and the clean and press becomes very hard at that stage of the workout as well.

My heart rate was around the 170bpm range upon completion which is pretty good I think. I'm thinking about having a 2 min rest and doing another cycle for next time as this would be a great mental and physical test and would be an awesome workout for under 30mins effort.......it will probably take me a week to recover though.

Has anybody else had a go?
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Re: Decent Kettlebell circut vid, this kid looks in shape

Post  Jagunco on Fri May 13, 2011 1:01 pm

No I got overeager on the kettlebell session on Wednesday and my back made complaints, I'm resting it till Monday and then (arght!) lowering the weight until I get the technique sorted to the point I'm not going to be knacking my back. I will have to start doing some of that stuff though
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Re: Decent Kettlebell circut vid, this kid looks in shape

Post  Mr Nobody on Fri May 13, 2011 4:47 pm

Injuries suck mate. Make sure you get it sorted before you try again and concentrate on the technique to avoid aggravating it.
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Re: Decent Kettlebell circut vid, this kid looks in shape

Post  Jagunco on Sun May 15, 2011 2:44 am

Its my own fault, as normal the chip on my shoulder got the better of me and I tried to do too much too soon. Thus I was using a heavy bell for most exercises with the proper technique and so my back, which is delicate enough to begin with, complained.

My plan is to give it a miss on Monday, just to make sure my Back is 100%. And to just do swings on a very light weight everyday on a light weight and film myself to see how I look. Then address the lesson again on perhaps Friday or Monday. I had a goal of using a 24KG bell single handed for the lesson in a month, but I need to pace myself to prevent injury and at the end of the day I'm there for fitness not pride and ego.. ho hum...
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Re: Decent Kettlebell circut vid, this kid looks in shape

Post  Mr Nobody on Sun May 15, 2011 7:29 pm

You're right, it's not about ego. The only person you should be competing with is yourself.

Good on you for resting your back and getting it right before getting back into. Pushing it too soon has been many a persons downfall.
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Re: Decent Kettlebell circut vid, this kid looks in shape

Post  Mr Nobody on Mon Jun 13, 2011 1:53 am

Mr Nobody wrote:Jagunco,

I wrote up the clip into a program and this is how I interpreted it:

1. Alternating cleans with walkout plank (10 reps L/R)

2. Prisoner lunges (10 reps L/R)

3. Left arm squat press (10 reps)

4. 2 handed swings (15 reps)

5. Right arm squat press (10 reps)

6. 2 handed swings (15 reps)

7. Hand to hand sumo dead lifts elevated (10 reps L/R)

8. Figure 8 to a hold (10 reps L/R)

9. Alternating military press (10 reps L/R)

10. Front squats (15 reps)

11. 2 handed swings (20 reps)

I did 2 cycles with a 2 minute rest between them. Each exercise was followed by the other with no rest until the end of the cycle. I think I could have squeezed in a 3rd cycle and might try that next time.

One cycle took about 10 minutes to complete which, I think, is a pretty good working period. I used a 24kg KB (2 x 24kg for the alternating military press).

At the end of the second cycle my heart rate was around the 168bpm mark which I thought would be higher considering I felt pretty bloody tired!

Have a go mate and let me know what you think. I'd be keen to hear your opinion and anybody elses who wants to try it.

OK. I've been doing this workout twice a week for about the last 4-5weeks or so. Today I tried it with 32kg KB'S.

Pretty bloody hard but I completed it and was quite exhausted afterwards with a HR of 180b/min.

I couldn't manage my usual TGU due to fatigue so did several sets of V-ups instead.....they burn as well!
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