Combat Kettlebell Systems: Volume 1, Workout 3

Joey Alvarado
Year Released: 2010

Categories: Boxing/Kickboxing/Martial Arts , Kettlebell



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Combat Kettlebell Systems “Workout 3” is led by Joey Alvarado, and consists of 5, 5 min. circuits. Each circuit has 10 exercises, each completed for 30 seconds, and a 60 second rest between circuits. There is a countdown timer for each exercise and for each rest between circuits. This workout (and the set of CKS workouts) is incorporated into a 6 week rotation (included on insert). There isn’t a warm-up prior to each workout on the DVD, but a written one included on the insert (10 mins. long, consists of 19 bodyweight exercises), and there is no cool-down (on DVD or written, cool down or stretch on your own).

This workout mixes in single & double bell standard kettlebell, kettle-jitsu exercises and Shadow-Jitsu bodyweight exercises into each circuit, and progressively becomes more challenging. The workout is more challenging than the previous two due to the sequencing of exercises, by the 4th circuit it feels harder to do the exercises w/ the same intensity (rest is really needed), and by the 5th, the pace really slows down & less reps completed (tough). The kettlebell held for the rolling & floor movements is awesome, bumps up the intensity and also gives a bit of help w/ momentum (on the rolling exercises). I like the variety of exercises, they’re challenging but also fun to do. Joey’s kettle-Jitsu moves are interesting variations on kettlebell exercises (different stance w/ pivots, punches or cleans does challenge coordination & explosiveness) & the Shadow-Jitsu exercises are mentally & physically engaging, not boring/mindless at all (like much of the martial arts, kickboxing type exercises in fitness videos). I have used many different kettlebell videos, and this is different from most of them because of the bodyweight exercises incorporated, hybrid KB lifts & the sequencing (similar to time for rounds of a fight), and I find the combination really works for challenge & interest. Joey cues the exercises, points out form pointers & provides encouraging comments. He has a matter-of-fact but friendly personality, and interacts well the two cast members.



Workout 3
Circuit 1 (Stand Up)
Combat Swings
Jab Drill
Combat Swings, other side
Jab Drill, other side
Alternating Combat Swings
Rocking Chair
Combat Cleans
Upa
Combat Cleans, other side
Rocking Chair Get Ups

Circuit 2 (Shadow Jitsu)
Upa
Snake Move
Rocking Chair
Sprawl & Roll
Peak Outs
Hindu Push Ups
Triangles
Rocking Chair Get Ups
Upa
Snake Move

Circuit 3 (Kettle Jitsu)
Snake Move
Upa
Deck Squats/ 2-Hand Press
Sprawl & Roll
Goblet Rocking Chair
Upa/ 2-Hand Press
Iron Palm Crossover Push Ups
Iron Bell Triangles
Goblet/ Snake Move
Rocking Chair Get Up/ 2-Hand Press

Circuit 4 (Kettle Jitsu)
Swings: 2-handed
Deck Squats/ 2-Hand Press
Goblet Snake Move
Sprawl & Roll
Fighter’s Figure 8
Snake Move
Rocking Chair Get Up/2-Hand Press
Upa/ 2-Hand Press
Rocking Chair
Alternating High Pulls

Circuit 5
Alternating Double Legs
Goblet Rocking Chair
Fighter’s Figure 8
Upa/ 2-Hand Press
Deck Squat
Alternating Overhand Punches
Snake Move
Iron Palm Crossover Push Ups
Alternating Double Legs
Double Swings
cardiomama

cardiomama

10/27/2011