Kettlebell Dynamics

Amy Bento
Year Released: 2009

Categories: Circuit Training (cardio and weights) , Kettlebell


Kettlebell Dynamics Amy Bento 1:25:26


Intro
Tutorial—swing tap switch, overhead swing, arm bar, cossack-pushup-levitation hold-dip

Warm up (6:19)


Workout 1

2 arm swing (5), 1 arm swing (5 per side), push ups with one hand on bell--horns facing down (5 per side), repeat 2x
Cardio—jog 3, tap back 1 (1 min.)

Hop swing-overhead swing-hold (5), open hand press (5 per side), repeat 2x
Cardio—deck squats (1 min.)

Snatch, descending press, front squat (5 per side), repeat, renegade row (5 per side), repeat
Cardio—4 cross country skis and a double split lunge



Workout 2

Halo (5 each direction), swing tap switch, repeat 2x
Cardio—slam dunk (1 min.)

Overhead swings with 180 degree turn (8), cleans (5 per side), repeat 2x
Cardio—speedbag 4, jack 2 (1 min.)

Cossack (4) push ups (5) jump through into levitation hold, dips (5), repeat 2x (this series uses two bells)
Cardio—mountain climbers, high knee jog (1 min.)



Workout 3

Running swings, overhead swing, turn
Row (holding body of bell)
Repeat 2x
Cardio—bob and weave, hook (1 min.)

Bottoms up diagonal overhead chop (5 per side)
Holding bell in D grip, squat jump side-center-side-center
Repeat 2x
Cardio—no hands turkish get up (1 min.)

Holding bell in D grip, knee up, side lunge, knee up, down
Farmers walk (5 circles, 2 bells)
Repeat 2x
Cardio—3 hops turning and touching the floor, knee up (1 min.)


Abs—halo around the head, around the body, around the knees (1 each, 5 sets per side)
Repeat
Arm bar (5 per side)
Repeat
Plank with one hand on bell, lift other hand off floor (5 per side)
Repeat

Stretch


Premix 1 (32:35)

Warm up

2 arm swing (5), 1 arm swing (5 per side), push ups with one hand on kettlebell—horns down (5 per side)
Repeat 2x
Cardio—bob and weave, hook (1 min.)

Bottoms up diagonal overhead chop (5 per side)
Hold bell in D grip and jump side, center
Repeat 2x
Cardio—speedbag 4, jack 2 (1 min.)

Hold bell in D grip, knee up-side lunge-knee up-down
Farmer’s walk, 5 circles (2 bells)
Repeat 2x
Cardio—mountain climbers, high knee jog (1 min.)
Cool down
Stretch



Premix 2 (31:22)

Warm up

Running swings, overhead swing and turn
Row (holding body of bell)
Repeat 2x
Cardio—bob and weave, hook (1 min.)

Overhead swing with 180 degree turn
Cleans (5 per side)
Repeat 2x
Cardio—speed bag 4, jack 2 (1 min.)

Snatch, descending press, front squat (5 per side)
Repeat
Renegade row (5 per side)
Repeat
Cardio—4 cross country ski, 1 double split lunge (1 min.)
Cool down
Stretch



Premix 3 (29:05)

Warm up

Halo (5 each direction)
Swing tap switch
Repeat 2x
Cardio—slam dunk (1 min.)

Hop swing, overhead swing and hold
Open hand press
Repeat 2x
Cardio—deck squats

Holding bell in D grip, knee up-lunge-knee up-down
Farmer’s walk, 5 circles (2 bells)
Repeat 2x
Cardio—3 hops turning and touching floor, knee up (1 min.)
Cool down
Stretch




ddj

08/05/2010