This is disk 4 of the RKS Kettlebell System. If you are following the schedule, this will be the 3rd and 4th workout in week 2.

Workout 7 is a strength workout that is split into 3 parts. The first 10 minutes you perform 1 squat and press on each side, 2 single leg dead lifts on each side, 2 squats and presses each side and 4 single leg dead lifts per side. The squat and press works you pretty well. My balance isn't very good, so I struggle with the single leg dead lifts. The next 7 minutes consist of the tactical lunge for 30 seconds, swing of your choice for 30 seconds followed by 30 seconds of rest. You do 5 sets. The tactical lunge is difficult for me to get the timing right. I never did get fast with them. I did left hand swings for set 1 and 3, right hand swings for set 2 and 4 and 2 handed swings for set 5. The final 5 minutes consist of Russian twists for 30 seconds, plank for 30 seconds and 30 second rest. There are 3 sets. For the Russian twist, you can do it with or without the kettlebell. I chose to do set 1 and 3 without the kettlebell. Planks are planks. After this workout I really felt it in my core. I feel this is a pretty good workout.

Workout 8 is a 15 minute challenge workout. Exercises in this workout are 10 pushups, 20 squat jumps, 30 rows (15 on each side) 40 alternating leg lifts and 50 2 hand swings. I'm not a fan of the challenges. I understand that there's a need to measure your progress, but I don't like push ups. But overall this was a pretty decent challenge. It was fairly difficult to get too far along. In the 15 minutes, I was able to get through 2 sets and all but the swings of the 3rd set. I don't think that this is a workout to help you build up, just to measure your progress.

Instructor Comments:
Owen does the same great job on this DVD as on the others.

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