300 Snatch ‘n’ Swing Kettlebell Challenge
Kettlebell Challenge Workout #4 – from Kettlebell Challenge Workout 2.0
http://tinyurl.com/Kettlebell-Challenges
300 Snatch ‘n’ Swing Kettlebell Challenge
• KB Snatches – 50 reps
• Hand-to-Hand KB Swings – 50 reps
• One Hand KB Swings – 100 reps
• Two Hand KB Swings – 100 reps
Start with 50 Snatches, any combination you want.
Then switch to 50 Hand-to-Hand Swings. When you are finished do 100 One Hand Swings and end with 100 Two Hand Swings.
This challenge should be done as fast as possible.
This will be tough so try to improve every time you try it!
Prescribed weight for this one – 24k for guys, 16k for the ladies.
Grab your copy 50% Off until June 28 –
http://tinyurl.com/Kettlebell-Challenges
It’s a short and intense workout with amazing results. All you need is one kettlebell, a timer and hard work – Leave your comments and time below. Share with your friends, clients and shoot a video. Try this awesome kettlebell and bodyweight circuit today.
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KETTLEBELL MELTDOWN 300 CHALLENGE
FUNK’S WEIGHT AND TIME – 40LBS KB – 16:03MIN
Start your timer and Complete the designated number of reps per exercise as fast as you can…do not move onto the next exercise until you have completed the reps. Use a challenging weight and learn the kettlebell techniques before attempting this workout.
KETTLEBELL MELTDOWN 300
1. 25 V-UPS
2. 50 SNATCHES (25 PER SIDE)
3. 25 PUSHUPS
4. 50 SWINGS
5. 50 BURPEES
6. 50 CLEAN AND PRESS (25 PER SIDE)
7. 50 MOUNTAIN CLIMBERS
If you do not have kettlebells you can always try the Dumbbell Meltdown 300 Challenge
DUMBBELL MELTDOWN 300 CHALLENGE (video below)
1. 25 LEG RAISES
2. 50 DB SNATCHES (25 PER SIDE)
3. 25 PUSHUPS
4. 50 DUMBBELL SWINGS (Tip: Use the end of the kettlebell)
5. 50 BURPEES
6. 50 DUMBBELL CLEAN AND PRESS 925 PER SIDE)
7. 50 MOUNTAIN CLIMBERS
Dumbbell 300 Challenge – FUNK’S WEIGHT AND TIME – 50LBS dumbbell – 21:23MIN
BELOW ARE SOME SCORES AND WEIGHTS THAT WERE POSTED ON THE YOUTUBE PAGE
CHECK OUT THE ORIGINAL KETTLEBELL MELTDOWN 300
Do you want to increase your power and strength while building lean muscle?
In order to build overall strength and power, sometimes you need to incorporate heavy compound exercises into your workouts.
This workout is a Metabolic Resistance Workout and unlike some my other circuits we are enhancing the metabolic effect by using heavier weights to increase strength and power.
Remember, power is your ability to perform a given amount of work in a specified amount of time – it’s also known as “work capacity”. The more work you can do in a shorter amount of time, the more power you produce.
Power is key when it comes to getting a lean, fit body, as it triggers a powerful neuroendocrine response—the natural release of Human Growth Hormone (HGH).
HGH is triggers fat metabolism for energy use in muscle growth, which means you lose fat while gaining dense muscle tissue. It also enhances protein synthesis in skeletal muscles, building stronger, larger muscles.
The exercises I chose in this circuit are truly enhanced compound power movements using kettlebells and dumbbells while supplementing in a few plyometric exercises using bodyweight and the TRX.
Exercises like cleans and snatches are true compound movements forcing you to use multiple muscles and joints to get it done. Plyometric movements work the fast twitch muscles in the body. Your body has faster twitch muscle fibers helping to increase muscle faster. This combination of exercises naturally increases the intensity of the workout.
As usual the actual exercises in the workout include push, pull, lower body, upper body and core movements to make ensure your entire body is being targeted.
The tempo of each exercise requires speed throughout with good form so we can increase the energy demand giving you a metabolic effect to burn fat and increase cardio. If you increase the number of reps within the interval time you will increase the metabolic cost.
In the end this metabolic resistance will help you to increase your overall power and strength while helping you maximize fat loss while building more muscle mass.
Mike Mahler, a kettlebell instructor, expert and strength coach, indicates like weight training, there are five areas that are worth focusing on for balanced development of the body 5 Pillars of Strength Exercises and my workout incorporates most of them.
1. Press: 2. Pull: 3. Squat: 4. Lower Body Pull: 5. Core:
Covering the above five areas ensures that you build a strong and balanced physique.
I put together this workout that uses one kettlebell and your Gymboss Timer. It takes about 35 minutes and is super effective. Grab your Kettlebell, Gymboss Timer and try this workout today!
GET YOUR GYMBOSS TIMER FOR 19.95 – http://tinyurl.com/yllwjdt
SPARTACUS KETTLEBELL WORKOUT FOR STRENGTH – NO REST FOR THE WICKED
Workout Instructions
10 Exercise Circuit – Complete 3 full circuits.
Perform each exercise in succession for 45 seconds of work followed by 15 seconds rest. You will do as many reps as you can, in that duration, then move on to the next exercise.
After you complete all 10 exercises or one circuit in succession you will rest for 2 minutes. Then repeat 2 more times.
Suggested Weight: Men use 16-24kg Women 8-16kg
Please make sure you warm up before you start.
Pre-Workout Kettlebell Warm up – 30 Seconds Each Exercise
1. Around the Body Pass – 30 seconds clockwise and counter-clockwise
2. Halos – 30 seconds clockwise and counter-clockwise
3. Figure 8’s – 30 seconds one way and switch
4. Good Morning Stretch – 30 seconds
Main Kettlebell Workout – 45 seconds of work followed by 15 seconds rest
1. 2 ARM SWING-CATCH AND SQUAT – Lower Body and Squat
2. KB CLEAN AND PRESS – LEFT – Lower Body Pull and Press
3. 2 ARM SWING-CATCH AND SQUAT – Lower Body and Squat
4. KB CLEAN AND PRESS – RIGHT – Lower Body Pull and Press
5. ONE ARM SWINGS – LEFT – Lower Body Pull
6. TURKISH GET UP – LEFT – Core
7. ONE ARM SWINGS – RIGHT – Lower Body Pull
8. TURKISH GET UP – RIGHT – Core
9. KB WINDMILL – LEFT – Core and Abs
10. KB WINDMILL – RIGHT – Core and Abs
