Are you a person to exercise on vacation? If you are, then this is for you. Summer vacation is a great time to mix up your workouts because you haven’t the gym to fall back on. When time and equipment are limited, it is time to get creative and train with this short sharp high-intensity training KB workout.
The kettlebell is one of the best tools out there. Kettlebell training combines strength and conditioning to have your lungs burning in no time. If you have access to kettlebells, then strength coach Mike T Nelson, Ph.D., has the kettlebell workout for you.
“This workout is great for maintaining muscle and strength with only two lighter kettlebells. I like using two lighter ones as you can move them around easily in your vehicle for travel if you have it packed tight, and you can still get some nice overload for training. Since everyone will be at a different strength level, the reps will vary; hence we will use reps in reserve (RIR). “ Explains Nelson.
1A. Double KB Front Squat
1B. KB Seesaw Press
1C. Double KB Unilateral Row
“The double KB front squat is a great way to get some load that “feels” heavier since the load is more out in front of you and each hand. Hold them in the racked position, ensure not to pinch your fingers, then squat up and down. Go to about two reps short of failure (2 RIR). Rest 30-60 sec.
With the seesaw press, press up your left hand from the rack position to lock out. When you reach the top and start coming back down, push up with your other hand, thus creating a sew saw motion. Go to around a 2 RIR again. Rest 30 -60 sec.
For the unilateral row, carefully move your hand through both kettlebells and hold them in one hand (watch the video) without pinching your fingers. Row both kettlebells and perform reps until a two RIR on both sides.
Rest two to three minutes between rounds, and do two- four rounds every other day if needed. You can shorten the reps between exercises and rounds if you want more conditioning,” says Nelson.
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The kettlebell is one of the best tools out there. Kettlebell training combines strength and conditioning to have your lungs burning in no time. If you have access to kettlebells, then strength coach Mike T Nelson, Ph.D., has the kettlebell workout for you.
The KB Workout
“This workout is great for maintaining muscle and strength with only two lighter kettlebells. I like using two lighter ones as you can move them around easily in your vehicle for travel if you have it packed tight, and you can still get some nice overload for training. Since everyone will be at a different strength level, the reps will vary; hence we will use reps in reserve (RIR). “ Explains Nelson.
1A. Double KB Front Squat
1B. KB Seesaw Press
1C. Double KB Unilateral Row
Kettlebell Workout Tips
“The double KB front squat is a great way to get some load that “feels” heavier since the load is more out in front of you and each hand. Hold them in the racked position, ensure not to pinch your fingers, then squat up and down. Go to about two reps short of failure (2 RIR). Rest 30-60 sec.
With the seesaw press, press up your left hand from the rack position to lock out. When you reach the top and start coming back down, push up with your other hand, thus creating a sew saw motion. Go to around a 2 RIR again. Rest 30 -60 sec.
For the unilateral row, carefully move your hand through both kettlebells and hold them in one hand (watch the video) without pinching your fingers. Row both kettlebells and perform reps until a two RIR on both sides.
Rest two to three minutes between rounds, and do two- four rounds every other day if needed. You can shorten the reps between exercises and rounds if you want more conditioning,” says Nelson.
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