WHEW! Finally! Though admittedly I have not been especially aggressive about growing the youtube channel… (and that may change) I am SUPER proud of the 500+ youtube subscribers I have earned so far… and what a great excuse to try out this awesome simple but no joke workout from Master RKC Dan John! Check out his recent article on DragonDoor.com here: The Whys and Hows of the One Kettlebell Workout for more variations, ideas and things to keep in mind with your kettlebell training and overall long-term programming.
The video is rough cut and was originally livestreamed. My phone running wirecast also likes to erase my nose and make everything behind me look great but wash out my face in ways that I haven’t seen since awkward 1990s family photos. But… it’s all there.
In case you don’t feel like finding the workout in the video, it is simply the following for 5 rounds:
- 10 kettlebell swings
- 1 goblet squat
- 15 kettlebell swings
- 2 goblet squats
- 25 kettlebell swings
- 3 goblet squats
- 50 kettlebell swings
- rest, take a call, reset phone (grrrrrrrrrrrr)
Because I’m planning on doing some low rep heavy strength stuff later today I opted to stay light and did the whole thing with my trusty ol’ 14kg kettlebell. This is also the same weight I’d use for the RKC snatch test, so it wasn’t just an arbirary pick.
Hope you like the video and check out Dan John’s awesome article, it’s full of inspiration and super useful for people training at home or on the go… all you need is one kettlebell after all! 🙂