The Kettlebell Goddess Workout - NikeAndrea Du Cane, Kristann Heinz, Nicole Du Cane
Year Released: 2008
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Nike is a cardio/endurance kettlebell workout. It's one of six follow along workouts on The Kettlebell Goddess Workout DVD. It's about 20 minutes long, including the joint mobility warm-ups and stretches found on each workout. But don't let the time fool you ... there is a LOT packed into those 20 minutes!
Unless you are an experienced kettlebell user, I strongly recommend getting your form down right on cleans, snatches, swings, and squats before doing this workout. They move quickly. Also, use a weight that is comfortable for you. They do a lot and they do it quickly, and you will fatigue with too heavy a kettlebell and lose your form. It's called a cardio/endurance workout for a reason!
Circuit: clean, front squat, press: 6 on each side; 3 sets.
Snatch: 15 on each arm; 1 set.
Circuit: swing, catch (by the horns), squat: 10, using one kettlebell held in both hands.
Snatch: 15 again on each arm.
Walking swing: 26; you swing the kettlebell using both arms, and do a step-touch as you swing up. They do three side steps, then reverse direction, so you don't need a lot of room to do this. Just as much room as you'd use doing a step-touch.
Rolling deck squats: 10; they go down to the floor each time, but you can use a step or bench and work up to being able to go down to the floor each time. Again, it's fast, so you may need to work up to this.
This workout is AWESOME!! If you get this DVD for any workout on it, get it for this one!!
As in all the Goddess workouts, the three instructors are experienced kettlebell users, and show great form. There is no music or a spiffy set ... just solid kettlebell work that will kick your behind.