I trained today using kettlebells and chose to wear a heart rate monitor to see how my heart rate responded and also to get a rough idea of calorie expenditure.
The session went as follows:-
Kettlebell Swings 16kg * 25 * 2 sets
Kettlebell Snatch 16kg * 25/25 * 1 set
Double Kettlebell Clean and Jerks 16kg * 2
15
15
15
Double Kettlebell Snatch 16kg * 2
10 reps on the minute for 3 minutes
Repeated 3 times
Kettlebell Swing 20kg
25
25
25
25
Kettlebell 2 Handed Anyhow
16kg * 2 for 3 reps each side * 3 sets
Kettlebell Windmill
24kg * 5 each side
24kg * 5 each side
28kg * 5 each side
The whole session took 60 mins at a fairy easy pace.
Total time spent working was 25 minutes, the rest was resting.
Average heart rate was 140 with a maximum of 175 BPM during the double snatches.
Approximate calorie expenditure was 650kcal - not bad for 25 minutes effort!
Its all about the EPOC ladies and gentlemen (that's Excess Post Exercise Oxygen Consumption).
Great workout and very enjoyable.
Friday 21 January 2011
Monday 17 January 2011
Eastbourne Boot Camp - The Blitz
Tonight's Eastbourne Boot Camp saw 16 campers turn up for a seriously intense session.
It went as follows:-
5 minute warm up.
Round 1
Circuit using battling ropes, Bulgarian bag spins, Bulgarian bag moving partner throws, shuttle runs, reverse lunges, squat jumps, push ups, planks.
60 seconds on each, twice through.
Round 2
Kettlebell Swing and Walk.
40 Metres * 2 sets
Round 3
Sprint 40 metres, jog 20, walk 20 * 8 sets
Round 4
Partner windscreen wipers 1 min on, 1 min off * 2 sets
Burpees * 30 seconds on, 30 off for 3 sets.
Round 5
Kettlebell Single Arm Swing 10/10
Kettlebell Squat to Press 10
Kettlebell pass rounds 10/10
Work constant for 3 mins.
Cool down and stretch off.
This was an awesome session tonight and everyone worked their socks off.
After the sprints the group was breathing so hard they sounded like a pack of hunting dogs!
Brilliant effort guys and girls!
It went as follows:-
5 minute warm up.
Round 1
Circuit using battling ropes, Bulgarian bag spins, Bulgarian bag moving partner throws, shuttle runs, reverse lunges, squat jumps, push ups, planks.
60 seconds on each, twice through.
Round 2
Kettlebell Swing and Walk.
40 Metres * 2 sets
Round 3
Sprint 40 metres, jog 20, walk 20 * 8 sets
Round 4
Partner windscreen wipers 1 min on, 1 min off * 2 sets
Burpees * 30 seconds on, 30 off for 3 sets.
Round 5
Kettlebell Single Arm Swing 10/10
Kettlebell Squat to Press 10
Kettlebell pass rounds 10/10
Work constant for 3 mins.
Cool down and stretch off.
This was an awesome session tonight and everyone worked their socks off.
After the sprints the group was breathing so hard they sounded like a pack of hunting dogs!
Brilliant effort guys and girls!
Monday 3 January 2011
Bank Holiday Boot Camp
Today was the first Eastbourne Boot Camp of 2011 which saw 10 budding fitness enthusiasts turn up to burn off the xmas excess and get the blood pumping and muscles aching!
The weather was fairly cold but thankfully, despite all the recent the snow the ground was firm. That's one of the great things about the park, it drains really well.
On with the session:-
Warm Up
10 minutes of dynamic mobility drills, body weight movements and jogging.
Round 1
Kettlebell Swing Tabata - 20 sec on, 10 off for 10 sets
Round 2
Kettlebell Thrusters
Jump Squats
Walking Lunges
High Knees
Plank
Round 3
Circuit including Bulgarian Bags, Battling Ropes, Tyre Flips, Running, Body Weight Exercises
Round 4
Kettlebell Strict Press
Kettlebell Single Arm Row
Pass Rounds
Kettlebell Push Press
Planks
Round 5 - Double Kettlebells
Deadlifts
Sumo Squat
Carry
Shrugs
Squats
Hard session for everyone today to get them back into the swing of things.
Well done to all those who attended and worked hard.
What a great start to 2011!
The weather was fairly cold but thankfully, despite all the recent the snow the ground was firm. That's one of the great things about the park, it drains really well.
On with the session:-
Warm Up
10 minutes of dynamic mobility drills, body weight movements and jogging.
Round 1
Kettlebell Swing Tabata - 20 sec on, 10 off for 10 sets
Round 2
Kettlebell Thrusters
Jump Squats
Walking Lunges
High Knees
Plank
Round 3
Circuit including Bulgarian Bags, Battling Ropes, Tyre Flips, Running, Body Weight Exercises
Round 4
Kettlebell Strict Press
Kettlebell Single Arm Row
Pass Rounds
Kettlebell Push Press
Planks
Round 5 - Double Kettlebells
Deadlifts
Sumo Squat
Carry
Shrugs
Squats
Hard session for everyone today to get them back into the swing of things.
Well done to all those who attended and worked hard.
What a great start to 2011!
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