KORE Wellness Kettlebell Training: Gumby

Whole Body Circuit (1 kettlebell) Today you will be doing 20 minutes of: Turkish Get-up (the up portion) – Windmill – Turkish Get-up (the down portion) – Arm Bar all together Single hand swings. Beginner: Do 1 rep followed by 15 single hand swings(each hand). Intermediate:Do 2 reps, followed by 20 single hand swings(each hand). Advanced: Do 3 reps followed by 25 single hand swings(each hand). ***As an option, increase the time to 30 minutes and choose a version of cardio to do between sets: (1/4 Mile run, walk, or jog, 200 Skips on a jump rope, 25 Burpees, or 150 hits on a punching bag)*** http://vimeo.com/88547517 Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong First instructor, there is a strong likelihood that you are not using proper kettle bell technique. Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout



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