It’s no secret that I’m nuts about the Convict Conditioning series of books and DVDs from Dragon Door – and of course totally hooked on kettlebell training too. Here’s an example of a fairly (you can adjust the difficulty to meet your own needs) advanced workout that involves a great deal of variety. The real fun is derived from it’s variability – it can adapt to whatever step you’re working on with your bodyweight exercises.
Of course, always warm up with some joint mobility exercises and a few kettlebell swings.
This workout was originally designed for a moderate kettlebell and rather heavy kettlebell. Choose wisely when considering what that means for you.
Part 1:
Three Rounds Of:
- 1 hand kettlebell swings 10/side
- Bodyweight pistols 5/side (OR where you are with your work towards the pistol. Also, take the necessary time to do them correctly, it’s not a race.)
- 10 Pushups (From the feet, knees, etc)
Something I didn’t tell you is that we carried the moderate weight kettlebells to a nearby park and back for this part, so that some of the participants could use the benches for box-pistols. If you aren’t wandering around in search of “found” gym equipment, consider some farmers walks at the beginning.
Part 2:
Handstand and bridge practice 2-4 rounds of:
- Practice handstand holds (with wall, without wall, crow stand, etc) 5
- Practice bridges (shoulder, partial, full, wherever you are) 5
Then we performed a few of our favorite pump stretches and walked back to where the heavy kettlebells are – and finished up with:
5 sets of:
- 10 Heavy 2 hand kettlebell swings (I used the 48kg Beast for fun!)
- 5 kettlebell Deadlifts (focusing on form, and using as a weird form of active rest)
We finished up with a few practice mace swings for fun, and of course our favorite joint mobility.
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