Kettlebell Workout Routine for Fitness & Weight Loss (Beginner Level)-
another variation of riding your Kettlebell.
This Workout Routine might take you anywhere from 15-50 min, depending on level of your strength and conditioning. We tested this Routine throughout the time – and it works like MAGIC!- Now its yours!
We using the ladder programming for that workout routine- originally vastly used in post Soviet Union countries. Pavel Tsatsouline got some light for that type of training back in 2001(Russian Kettlebell Challenge) – great resourse to study!
Ok…… so the whole workout routine is pretty simple, but not easy:)
Train it for 2-3/week
Start your journey with selecting the proper weight for this workout- Use 5-6RM of Kettlebell Press for your Clean and Press and 13-15RM for your swings, that will create proper intensity for the workout routine.
Your first session start with 3 ladders of 1-2-3 and do swings in between. For Example on the video Sergei did one full ladder – you will need to accomplish 3 of those; next session add 1 more and then another one the session after. Keep adding ladders until you have 10 of them- it should take you 8 training sessions to accomplish. If you feel its to easy – swing the bell for 12-14 reps ea time.
When you got 10 ladders of 1-2-3 ( 5X(1-2-3)) – you will feel much stronger and fitter, plus several pounds will be shed off your body and those jeans in the closet that you didn’t wear for several years will fit again!