Part of the fun with exercise is creating your own workout. If you like creating your workouts but need a certain layout to add to your routine then kettlebell explosion is for you. Kettlebell explosion uses the concept that was created by exercise science researchers to give you a cardiovascular workout while using resistance training. The formula is easy and many people have adapted its concept to make it work for them. With kettlebell explosion the concept is to get in as many reps as possible in a 2 min time frame with 1 min rest in between exercises. You pick the exercises, you pick the weight (keep it on the low side), and you determine how many sets you do. Although the ultimate goal is to successfully perform 5 sets.
activity 2 - 2 min
rest - 60 sec
activity 3 - 2 min
rest - 60 sec
activity 4 - 2 min
rest - 2 min
Remember you get to chose the exercises, but here is an example:
activity 1"around the worlds" - 2 min
rest - 60 sec
activity 2 "kettlebell jerk & clean" - 2 min
rest - 60 sec
activity 3 "figure 8" - 2 min
rest - 60 sec
activity 4 "Russian twist" - 2 min
rest - 2 min
Try to keep it full body!
Keeping time during this could be a pain, but with the wonder of smart phones there is an app for it. Have fun!!!!!!!
Set and Reps:
5 Sets (do as many as you can, but try to reach at least 3 sets)
activity 1 - 2 min
rest - 60 sec
rest - 60 sec
activity 3 - 2 min
rest - 60 sec
activity 4 - 2 min
rest - 2 min
Remember you get to chose the exercises, but here is an example:
activity 1"around the worlds" - 2 min
rest - 60 sec
activity 2 "kettlebell jerk & clean" - 2 min
rest - 60 sec
activity 3 "figure 8" - 2 min
rest - 60 sec
activity 4 "Russian twist" - 2 min
rest - 2 min
Try to keep it full body!
Keeping time during this could be a pain, but with the wonder of smart phones there is an app for it. Have fun!!!!!!!
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