Andrea Du Cane's awesome Kettlebell Goddess Workout DVD (run time: 2 hours, 25 minutes)
I've enjoyed variations of this little combo for a couple of years, it's always a lot of fun and can even feel a little bit like a game. Most recently a friend and I did the workout for 10 rounds followed by a more focused strength workout. If you have a group, you can even perform this as an interesting relay race. No matter how many rounds you choose, be sure to record the amount of time so that you can see how you improve the next time you give it another try.
In the video here, you'll see 2 variations, one that usessquats, the other that uses jump squats. As the workout progresses, if you choose jump squats you'll see how they get lower and lower! For the sprints, scout out a safe straight line 40-70 yards and sprint out then walk or jog back. Extra competitive people may want to sprint both ways for some of the rounds. Be safe!
We warmed up with someand some monkey bar strategy discussion (I like to practice skipping as many rungs as possible and playing with the turn transitions because of traveling rings)
Ten rounds safely for time:
- Monkey Bars - down and back
- Start standing, walk hands out to a pushup position
- Do 5 pushups
- Walk back to a low squat (keep back straight, abs engaged!
- Do 5 squats (or jump squats)
- Sprint out, jog/walk back
After a hefty water break, we continued with a little more... 5 rounds of.:
- 10 swings
- 3-6 pullups (go for as many good reps as possible, stop before they get crummy... we were tired after all the monkey bars, hince the low reps here)
- 10 squats
- 10 Hanging Knee Raises (slow and extreme control always!)
Finally, a short ab circuit to finish up, three rounds of:
- Russian twists (20 count)
- Crow practice (30 seconds minimum)
- Kettlebel hot potato (50 count)
That was more than enough for one day, so we did a little more
It's pretty funny, whenever kids see either my small group or a friend and myself do this workout, they know we're actually playing. They'll usually start doing something similar off on their own. This particular time a little girl wandered over with her dad to supervise us! Admittedly the jump squats seem to get kids fired up, I don't think they always know that adults can still do stuff like that. It's like yes, never stop doing that stuff! "Growing up" is for suckers! With a little planning this same workout could easily be done in a gym like Master 's CrossFit Koncepts up near DC - he has a formidable bar rack that could be traversed hand over hand, and a sprinting area could be set up with cones on the other side of the gym - it would me more like sprints back and forth on a basketball course and a whole lot of fun!