Keith Weber - The Extreme Kettlebell Cardio Workout 2
Страна: USA
Тематика: Гиревой спорт
Тип раздаваемого материала: Видеоурок
Продолжительность: 58 min
Язык: Английский
Перевод: Отсутствует
Описание: Гибрид "Ока возрождения" и гиревого фитнеса
Workout 1: Wake up the System
This segment is an energetic warmup combining a brief yet vigorous chakra-balancing Tibetan yoga routine followed with several joint mobility drills from Super Joints including wrist rotations, Cossack stretches, split switches, and the Egyptian. Then throw in the Loaded Quad Stretch from Loaded Stretching to prep the legs for the training to follow. This routine can be used not only as a warmup for your next training session but also as a daily dynamic strength and flexibility maintenance routine to wake up the mind and body.
Workout 2: The Flow
This routine was designed as a kettlebell-based warmup incorporating a wide variety of exercises seamlessly "flowing" together starting with swings, moving to front squats, slingshots, good-mornings, sumo high-pulls, thrusters, hot potatoes, windmills, overhead squats, between the legs pass, shoulder presses, push presses, tactical lunges, clean and presses, finishing with snatches. The reps are kept relatively low to get you ready for the real workouts to follow without wearing you out too early in the game. If you plan on doing the flow as a stand-alone routine, challenge yourself by grabbing a heavier kettlebell and see how it goes.
Workout 3: Cardiovascular
Okay, the warmup routines are over and now for the really challenging workouts. This routine consists of 10 repetitions per side of snatches, immediately followed by high-pulls, swings, clean and presses, alternating swings, more snatches and finally finishing with 20 swings for a total of 260 nonstop reps in just over 5 minutes.
Workout 4: Squat Series
A very challenging leg workout starting with overhead squats, moving to thrusters, squat kicks, front squats, concluding with bodyweight squats. Windmills are performed between squat sets as active recovery for the lungs and quads and to work the hamstrings also.
Workout 5: Lunge Series
Here we move through a sequence of lunge thrusters, overhead lunges, lunge- throughs, and finishing with more tactical lunges than you may feel like doing at this point. Slingshots are performed between the sets of lunges as active recovery. This session provides a great test of endurance and concentration, as it is difficult to maintain one's balance by the end due to the heavy breathing and burning muscles.
Workout 6: Ladder Workout, AKA "Delirium"
This workout could have been just as easily called Delirium as it is so exhausting I made a few mistakes while doing it. I decided to leave it anyway because it is very difficult but fun at the same time. We start with 5 reps of snatches, overhead squats, windmills, thrusters, finishing with push presses on one side, do some swings to catch our breath, then switch sides and go for it again. We follow the same sequence again for 4 reps, then 3 and count down to 1. Just when you think we're done we finish off with swings. This is a great routine as it forces you to practice breathing while in a state of severe cardiovascular debt and physical fatigue. It is also a great shoulder conditioner.
Workout 7: The Grind
At this point in the video this chapter will be a grind and it will grind you into a pulp. We do 5 reps of windmills, followed by overhead squats, thrusters, squat kicks, then finally 5 clean and presses all on one side, then switch to the other and repeat. We pass the kettlebell around the body in between sides to recover, then repeat the sequence again. Finally, we do it one more time except we get to switch hands after each exercise. And of course we finish off with swings.
Workout 8: The Test
This routine starts with a combination exercise, each rep consisting of one thruster and one squat kick. We start with 10 reps per side, using a set of hot potatoes between sides to partially recover. We then do 5 lunge thrusters, windmills, overhead squats, clean and presses on one side then the other. The workout is finished with 5 more reps per side of the thruster/squat kick combo with swings as the finisher.
Core Routine 1
A brief but intense abdominal routine including kettlebell pullovers, jackknife leg raises, Russian Twists, V-ups, weighted crunches, standard crunches, twisting bicycle crunches, followed by the plank held for as long as you can.
Core Routine 2
The only routine on the DVD not requiring a kettlebell! Don't worry, it is still hard. Mountain climbers, floor wipers, side planks, side oblique leg lifts, crunches, finishing with twisting crunches.
Have at it—and let us hear about your results!
Качество : DVDRip
Формат: AVI
Видео кодек: XviD
Аудио кодек: MP3
Видео: Xvid, 640x336, 884kbps, 29.97fps
Аудио: MPEG Audio Layer 3 32000Hz stereo 96kbps, 32.0 KHz, 2 channels
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