It was finally nice outside again today, my little dog and I decided to go to the park so she could chew on toys and dig holes, and so that I could workout...
Do your joint mobility warm up exercises you hopefully learned from your RKC instructor, do 20 good two handed warm up swings with one kettlebell, then set your handy Gymboss timer for:
10 rounds of 30 second intervals: so that you can do the following:
Double kettlebell swings 30 seconds on, 30 seconds off (5 work sets)
For the last set, feel free to use 1 kettlebell as some kind of strange cooldown
Take a 1-2 minute break then restart your Gymboss and do:
Double Kettlebell Cleans 30 seconds on, 30 seconds off (5 work sets)
The final set swap out with presses
Take 1-2 minutes then do 10 minutes of Get Ups (try for 8-10 total)
If you haven't had enough at that point, 50 wipers should do the trick! :) Cool down and joint mobility then go home and take a shower!
Why was this workout so short? Mainly because during the time that my bootcampers were running laps around the track I was doing various kettlebell and calisthenic exercises while I was waiting for them this morning.
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I am doing this, this
I am doing this, this morning. I am a HUGE fan of short, but tough workouts. Saves time, and avoid boredom. I have a question-what's a wiper?
I need to do a kettlebell video version of this, but...
Here it is done with a barbell - http://www.youtube.com/watch?v=VQLtfH9clx4
Simply keep the kettlebell locked out above you, make sure your lower back is pressed into the ground and in a slow and controlled fashion, move your legs up and down (guy in the video goes from side to side, which is easier to do with a bar)