This is disk 3 of the in the RKS Kettlebell System set. It contains workouts 5 and 6. If you are following the schedule, this would be week 2 of the program. I'm not following the schedule.

Workout 5 is a strength building workout that uses just 2 exercises, the kettlebell press and the 1 handed swing. In the first 15 minutes of the workout, you do a ladder (1 right, 1 left, 2 right, 2 left, 3 right 3 left) of kettlebell presses. You do as many as you can in that 15 minutes and rest whenever you need it. There's a 1 minute rest then you are right into the 1 handed swing for the remaining 15 minutes. As with the presses, you rest whenever you need a break. I really felt this workout the next day. My upper trapezius muscle was really sore. The 15 minutes allowed me to work to exhaustion with the press. The swings really got my heart rate going. I also felt the swings in my core.

Workout 6 is a bit more complicated. This is for conditioning and consists of 5 exercises. You do each exercise for 40 seconds and take a 20 second break between exercises. You do the circuit 3 times with a 1 minute rest between each circuit. If you are following the schedule, then you will do this workout right after workout 5. I'm not a big fan of having these right after each other since my traps were still pretty sore from workout 5. But I powered through it. This really got my heart rate up and I felt pretty good afterwards. I was concerned that this is only 17 minutes long, but you put a warm up and a cool down on it and you are up around 25 minutes.

As with the other disks, I feel that they should have a bit more instruction in the video. They do show each exercise while resting, but I would prefer to have additional instruction.

Instructor Comments:
Owen has great form. His assistants don't have as good form as he does, but it's pretty good. There are good pointers given throughout the workout.

gdsmit1