mikewillodea
25-08-2010, 03:49 PM
Here is the workout I programmed for 3 people using mainly kettlebells at my home gym. As i have an abundance of Australian Kettlebells and powerbands to use with..
Tuesday 24th August
Consists of 3 superset style couplets. Each using the 10,8,6,4,2 scheme.
10 of each exercise then 8 or each and so forth until completed all 10,8,6,4,2 of each.
Rest 2 mins each station
Station 1 - KB Lunges ( work up to 2x24kg KB's)
24kg KB RDL Highpulls with yellow powerband attached
Station 2 - Pushup to Renegade Rows with 2 x 20kg KB
1 Arm KB Windmills ( 12kg - 20kg KB) each side.
Station 3 - Chinups/Pullups ( With 10kg weight vest)
Double KB Jerks ( 2 x 24kg KB's)
Usually takes 35-40mins at our fitness level.
Would appriciate any feedback or observations anyone has for this workout. As i'm not a fitness professional I create a program thats fun and obviously tough enough to challenge myself and my workout buddies.
Tuesday 24th August
Consists of 3 superset style couplets. Each using the 10,8,6,4,2 scheme.
10 of each exercise then 8 or each and so forth until completed all 10,8,6,4,2 of each.
Rest 2 mins each station
Station 1 - KB Lunges ( work up to 2x24kg KB's)
24kg KB RDL Highpulls with yellow powerband attached
Station 2 - Pushup to Renegade Rows with 2 x 20kg KB
1 Arm KB Windmills ( 12kg - 20kg KB) each side.
Station 3 - Chinups/Pullups ( With 10kg weight vest)
Double KB Jerks ( 2 x 24kg KB's)
Usually takes 35-40mins at our fitness level.
Would appriciate any feedback or observations anyone has for this workout. As i'm not a fitness professional I create a program thats fun and obviously tough enough to challenge myself and my workout buddies.