Today I was jammed for time so I did a short, intense kettlebell training session. Including warmup this took less than 20 minutes!
Warmup: Indian clubs, ankle mobs, wall slides, hip circles, leg swings, arm circles, march series
Workout: KB swings: Down & Up the ladder 10 x 20 reps at 40 kg, 36 kg., 32 kg., 28 kg, 24 kg and back up. 200 reps total-8:15
Then, bottoms up 1 arm KB carries 2 x 40 yds @ 16 kg.
Comments: Haven't done the bottoms up carries much and they are very challenging esp. on your non-dominant side. Needless to say the KB swing ladder was a challenge as well esp. for my grip!
Train hard and train smart!
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