The typical solution to making an exercise or given weight harder is to do more reps, run farther, workout longer, etc. The problem with this approach is that there comes a point where you can only spend so much time training per day, and the ‘more is better’ approach eventually leads to running out of time and or overtraining/injury.
There is an elegant solution that requires far less time while providing a higher return for your investment.
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I found the following workout in my journals from 2008 to 2010. Reading my notes made the memories and sensations flood back to me. The workout was so intense that I’ve never had the courage to repeat it as written. It was basically an experiment using my Polar Heart Rate Monitor to discover how I could burn the most calories in the shortest amount of time. Continue reading
One of the great things about kettlebells is their unsurpassed versatility which allows for incredibly efficient training sessions.
Today, after teaching my group and private classes I had 15 minutes to myself and was able to get in a nice little practice session with two 24kg kettlebells and a 16kg.
In just under 13 minutes I did the following [Watch the video]:
Level I techniques
Level II techniques
Looking back it was a nice little practice. As far as changes go, I’d add in Getups and a pulling motion (Pull-ups with the 24kg on my foot) or Renegade rows if no pull-up bar were available. For a “Finisher” I’d wrap up with a hard set of one of the featured ballistics (swings, snatches, or clean & jerks) then stretch everything out with some windmills.
My original intent was to simply film myself performing a variety of StrongFirst Level I & Level II kettlebell techniques for the sake of review and analyzing the video to determine what I need to work on. But, watching it I realized that this may also give people interested in kettlebell training a sense of how efficient a kettlebell session can be as well as see how some of the single kettlebell techniques can be progressed to more a challenging level.
Enjoy.
John Scott Stevens
Omaha Elite Kettlebell
When all you have is 15 minutes, nothing beats the efficiency and versatility of kettlebell training.