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RKC Classic Kettlebells

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circuit

Competitive Circuit Workout for Monkey Bars, Bodyweight Exercise, and Sprints

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.

Monkey Bars, Calisthenics, Sprint Circuit Workout

Down the Ladder Kettlebell and Bodyweight Workout

Ladders, ascending, descending make for great workout structures.  I like to use a descending ladder when going a little on the heavy side, so that each rep is super high quality every round.  The following ladder workout is a little different since each round is has some unchanging "bookends".  Each round begins with 20 kettlebell swings, and each round ends with one handstand practice attempt and hold (thanks again for those awesome handstand blocks, Kirsty Grosart!)

Down the Ladder Kettlebell and Bodyweight Workout

The fun thing about this full body combo is how much it can be altered - I chose a "medium heavy" kettlebell for the 20 swings (a 26kg I happened to have indoors already) and a medium weight for the presses and thrusters (a 16kg).  Decided to use the 26kg for the goblet squats though - and that was fun.  I could go heavier on both kettlebells, but allow for more rest between rounds, OR I could go lighter on both and challenge myself to complete the ladder with the best possible form--but in the least amount of time!  Let me know if you decide to try it, and if you make a cool modification of your own!

I warmed up with some floor mobility exercises - ankle circles, shinbox, bretzel, plow, light kettlebell armbar, and a few kettlebell halos from half kneeling.  For fun I did a couple of kettlebell getups with the 16kg then... the ladder fun began.

The "Garage Band" Kettlebell and Bodyweight Workout

Long ago, when I was a teenager, kids would get together with various musical instruments, take over the family garage or basement and (usually) make a terrible racket. Sometimes decent bands would form this way, or decent enough bands.  Though much like the style of exercise many of us do, the value was in the practice, and there might ultimately be no great competition or "performance" at the end of it all. Sure, you might open for some college kids' band, or maybe get to play out at a dive bar, but the real "gains" and experiences seem to happen right there in the garage.
 

Garage Band Kettlebell and Bodyweight Workout

Note that in this case "garage band" is to be taken literally and not meant to reference the Apple program. Not that there's anything wrong with Garage Band, it just doesn't suit this metaphor.  Any other Gen-Xers out there who had a musical project (terrible or otherwise)? Tell us about it or link to it in the comments if you dare! :) 

Anyway, I'd had quite enough of of computer related work yesterday and had a little bit of time. I chose 4 kettlebells (drums, bass, guitar, keys? HAHA) and decided to throw down a little in the car port.

Intermediate to Advanced Kettlebell Circuit Workout From Favorite Moves!

Kettlebell favorites workoutAfter a last minute sudden location change (rain poured down from NOWHERE a full 2 minutes before small group), we carried on with the full workout you see here -- I'll also write it out in case the little graphic is too difficult to read for any reason. Also, clicking on the image will make it full size... which is huge.

With the inclusion of the 5 minutes, 100 snatches after a significant warm up, you'll notice that this kettlebell workout clearly isn't for everyone--as written.  Possible alternatives include 130 one arm swings with an appropriate weight, praticing snatches in the same time period but without a hard rep goal, or for a beginner 30:30 - thirty seconds 2 hand kettlebell swings, thirty seconds rest for the five minutes.

As for the circuit itself, the kettlebell deadlifts can of course be done with any weight kettlebell you have handy which is appropriate.  Also, instead of archer push ups from Convict Conditioning, you can choose whichever push up variation is difficult for you at a rep range of 8-10 (but note that we are only doing 5 push up reps per round).

This one was surprisingly a lot of fun and a nice way to get in some practice on a whole lot of kettlebell favorites.  Lately our training has featured a lot of weighted carries, which are fantastic, but it was nice to get back to some of the basics and some of the benchmarks like the 100 kettlebell snatches in 5 minutes test right there near the beginning of the workout. I was pleased to see that my own progress had rendered that formerly formidible test to be not a big deal.  In fact I was hardly taxed by it, and it used to practically destroy me just a few years ago. I think this is somewhat due to improvements in general conditioning but also the reality check of the SSST workouts we had been trying earlier this year. 

Pushmi-Pullyu Workout for Kettlebells and Bodyweight Exercises

Pushmi-Pullyu kettlebell and bodyweight workout

This wasn't just an excuse to make a silly graphic, I promise.

Forgot to share this one from a recent advanced fun session -- we did this one with fairly heavy kettlebells, but never compromising form. 

We started with a Primal Move warm up then went through the Trifecta from Paul Wade (good stuff -- bridge, l-sit, twist). Did a quick 20 swings with a moderate sized kettlebell the proceeded with 5 rounds of this interesting combo, resting as necessary:

  • 3 dead hang pull ups immediately followed by 3 per side kettlebell military presses

Rings of Power by Mike GIllette

Rings of Power by Mike Gillette Cool new book from Mike Gillette about Ring Training for all fitness levels. Being on this shoot with Mike was like working with a real live action hero! (And I got to put a cinderblock on him too!) Mike knows his stuff and shares everything you need to know for his versatile go-anywhere ring training.  Full progressions of every exercise, workout plans, and all the know-how to take the training as far as you wish. Good stuff, and yes, that's me on the left side of the cover  :)

 

Kettlebell Goddess Workout DVD

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Kettlebell, calisthenics, maces, battling ropes, sandbags, these workouts are for whatever you have--or don't have!

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What I'm Reading

(Including but not limited to...)
1. 24/6: A Prescription for a Healthier, Happier Life by Matthew Sleeth, MD
2. Tools of Titans Tim Ferriss
3. The Way of The Iceman Wim Hof


(Audible Listening)
33 Strategies of War Robert Greene


Good Things

Brand new resource with fully up to date kettlebell training information --everything from the beginner basics all the way to highly advanced techniques.  Program design, sample workouts, and all the theory you need to construct your own plan for your own training or for your personal training clients.  An absolute MUST HAVE for all current and aspiring RKC and HKC instructors. FINALLY an updated resource is HERE!

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