In this episode Garett interviews 2.0 Next Level Fitness’s newest personal trainer Kristina Willson. The conversation starts off about the importance of goal setting then quickly turns into a discussion about the state of our health care system and our current Presidential candidates. This interview is a lot of fun!
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If you are short on time, I have a challenging kettlebell workout that will work your entire body and leave drenched in sweat and gasping for air in less than 30-mins. After finishing this workout you might change the name to 1 + 2 = BUTT KICKED.
This workout is a flow. This means you don’t set the kettlebell down during the cleans, press, squat, and press.
This is how it works:
Start with the right arm, do 5 right-arm cleans, then 5 right-arm press, then 5 squats (right), then 5 right-arm press. Set Kettlebell down and then immediately begin 15 two-hand swings. After the 15 swings rest for 30-secs.
Then proceed with the left arm.
After the left arm is complete, repeat using both hands at the same time. This would be considered 1 round.
This particular workout calls for two rounds. Take note of the weights used and the time till completion.
Short on time? Here is a quick (30-min) kettlebell workout that can be done anywhere (home or gym)…
Here are the details of the workout:
Kettlebell Workout 1
7-min AMRAP (As Many Rounds As Possible) – 2, 3, 5 Press (each side) + 10 Goblet Squats
More detail – 2 press with the right arm, then 2 press with the left arm, then 10 Goblet squats. Then 3 press with right arm, 3 press with left arm, 10 goblet squats. Then 5 press with right arm, 5 press with left arm, 10 goblet squats. Then start over again (2, 3, 5) continue non-stop for 7-mins. Count and record how many rounds you complete.
More detail – 5 windmills with right, 5 windmills with left, then 12 hardstyle swings for as many rounds as possible in 7-mins. Count and record how many rounds you complete.
7-min AMRAP – 5 clean and squat (each side) + 5 explosive pushups (2 sec hold at bottom)
More detail – 5 clean and squat (swing clean preferred but floor clean is OK) with right, 5 clean and squat with left, then 5 explosive push-ups with 2-sec hold at bottom. Count and record how many rounds you complete.
5-min (Finisher) – 5 snatches (each side)
As many (snatch) reps as possible for 5-mins. Do 5 snatched on the right, then 5 snatches on the left. The goal is to go for the entire 5-mins without putting the kettlebell down. Your forearms will be ON FIRE!!! Count and record how many snatch reps you complete.
Goals of workout:
Maintain good form through out workout
Count and record reps or rounds and each time you do the workout try to improve your “score”.
Once the workout seems relativity “easy” select the next size Kettlebell (“bell-up”)