Banstead Kettlebells @bansteadkettlebells-blog - Tumblr Blog

Last weeks class

Last Fridays sessions looked a little like this:

1 min on, 20 seconds swap time

Bodyweight Squats + Farmers Walks

KB Swings + Press Ups

KB Renegade Row + Running

Repeat 3 times

REST

KB Cleans + X-body Mountain Climbers

KB Swing to Squat + Sprinter Situps

KB Press + walking lunges

Repeat 3 times

REST

STRETCH

SMILE

GO HOME

#kettlebells #banstead #banstead kettlebells

BKB Weekly Kettlebell Workout #8

Weekly Workout number 8:

Gymboss or stopwatch

KB and BW and skipping rope.

Choose your KB and get ready for a 12 minute circuit and you perform it 3 times.

After your usual joint mobility warmup do this:

2 minutes double hand swings

1 minute sprint starts

1 min clean and press RIGHT

1 min clean and press LEFT

2 mins skipping

1 min bear crawls (go forwards and backwards as appropriate)

1 min KB goblet squats

1 min press ups

2 mins hand to hand swings

REST FOR 3 mins or 2 Mins

Repeat 3 times and you're done. It should be good.

#banstead kettlebells #banstead #kettlebell classes #weekly workout

BKB Weekly Kettlebell Workout #7

Workout 7 here:

This is a Kettlebell and Bodyweight circuit:

Joint Mobility Warmup then 20 kettlebell swings

10 clean and press right and left

10 Spiderman Press Ups (video by Craig Ballantyne)

repeat 3 times with 1 min rest between

1 min rest

20 goblet squats (video here)

10 single leg deadlift each side (video by Steve Cotter)

repeat 3 times with 1 min rest between

1 min rest

5 kettlebell windmills each side (video by Steve Cotter)

10 swinging plank or Piston exercise (video by Scott Sonnon)

repeat 3 times with 1 min rest between

Don't forget you can always add on 3 x 3 rounds of skipping!

Have Fun

#weekly workout #banstead #kettlebells

Daily Training

Yesterday #dailytraining yesterday bench press 5 x 5, deadlift 4 x 10, kb windmills. Good #exercise

#training #barbell #cj

BKB Weekly Kettlebell Workout #6

Okey Dokey, here we go (a few days late) You need a skipping rope

Choose 1 KB:

20 Cleans R

20 press ups

20 Cleans L

20 press ups

2 mins skipping

1 min rest

Repeat 4 times for a good half hour workout

#weekly workout #banstead #kettlebell #banstead kettlebells #exercise

Daily Training

Yesterday:

a pair of 20's and

3 x 20 cleans

3 x 6 renegade rows

4 x 10 double jerks

3 x 3mins skipping

ACE!

#daily training #banstead kettlebells #exercise

Daily Training

Todays Daily Training: kettlebell snatch, renegade row, squats, core, 2 hand anyhow. Ace Session!

#daily training #kettlebell #exercise

BKB Weekly Kettlebell Workout #5

Circuit time, Working on energy this time and mixing KB and BW

usual warmup then choose your weapon

10 snatches each side (KB)

20 mountain Climbers (BW)

10 cleans each side (KB)

20 pressups

rest 1 min

repeat for 5 rounds to make about 20 minutes work

To increase the work give yourself windows to complete each set in, for example, you might want to complete each set in 3 minutes, rather than 4 perhaps. Concentrate on technique though, this is priority.

Have Fun.

#banstead #kettlebells #banstead kettlebells #weekly workout

BKB Weekly Workout #4

Still on Single KB work this week

Warm Up

40 swings

20 press ups

repeat 3 times

rest 1 min (or 2)

40 hand to hand swings

10 diamond hand press ups

repeat 3 times

rest 1 min (or 2)

40 snatches (swap hand say each 10 reps)

20 jumping lunges

Repeat 3 times

REST!

Go on, try it! Let me know how you get on

#kettlebell #kettlebell workout #weekly workout #weeklyworkout #banstead #banstead kettlebells

BKB Weekly Kettlebell Workout #3

Nice n simple

Chose a KB

Do your usual warm up

Don't put KB down

20 double hand swings

20 cleans right hand

20 cleans left hand

20 goblet squats

10 press right hand

10 press left hand

This is 1 Set, Now you can put it down

rest 2 mins between sets

Repeat 5 times to make about 25 minutes work

Sweet!

#banstead kettlebells #banstead #kettlebell workout #weekly workout

BKB Weekly Kettlebell Workout #2

I did this Monday morning:

Choose a single KB, mine was a 20.

Warmup then...

Set 1: 1 min swings. Then in the next minute sprint 50 metres and 10 pressups, rest for remainder of minute. Repeat 5 times. (Makes about 10 minutes work)

Rest 2 mins

Set 2: Run for 10 minutes

Set 3: 45 Secs Overhead Press, 45 Secs Skipping, Repeat 6 times. (about 10 minutes work)

Stretch and chill.

Do this 3 times this week.

All good.

#banstead kettlebells #banstead #kettlebells #workout #kettlebell #weekly workout

BKB Weekly Workout #1

Ah, weekly workout with KB's today. It went like this:

All with 2 x 20's

3 sets of 20 double swings, 1 min rest b/w sets

3 sets of 8 double snatches, 1 min rest b/w