FFI KBI home workout 10 20 30

Here we have another home workout idea that will train your whole body, including your heart and lungs. You will need one kettlebell that is light to moderate for this strength endrance session.

After warm up, DROM ,swings, presses and squats etc you should be ready to go.

Start with 5 presses each side (10 total)

10 high pulls or snatches each side (20)

30 2 handed swings (30)

Rest period (stay active, walk around)

Aim to do 3-5 sets over the next few weeks. Ensure quality of movement over qualtity.

Ideally no to little rest between movements, but do rest after the 60 reps. Your rest can be breath cycles, inhale fully and exhale for 1 cycle.

Alternatively use a stop watch to time your recovery. Because it's endurance based, try to keep you rest under 60 seconds.

Count your cycles of breath and over the weeks try to reduce by one cycle as a challenge, or try to reduce your rest periods by 5 seconds every week or two.

Also you can leave the rest periods alone and try it with a heavier kettlebell after you have progressed to 5 rounds!

Enjoy and let us know if you have any questions?

info@kettlebellsireland.com

www.ffireland.com