Saturday, June 2, 2012

"Give and Take", blog version and "quarter time"!

Here is a quick workout based on my method I call "Give and Take".  I created this workout originally as a way to challenge a class that had beginner and intermediate level kettlebellers (Fawn's word and I'm stealing it, lol).



If you are still doing OTM workouts ("on the minute") then this one is easily scaled to challenge you but not kill you!  If your conditioning is already at "equal work to rest" then this one is perfect for you.  If your level is advanced, more work to rest then use a heavier bell for the first, the second or both parts of the double set....or better yet use double bells!

Each work set is technically a "double set" that starts on the minute and on the "30 sec".  The first half increases in reps, the second half decreases in rep, always totaling 20 reps per 1 minute.  If you are still working on increasing your cardio conditioning training the second half of each double set is optional.


10/10
12/8 
14/6
16/4(starting to get the pattern?)
18/2
20 reps


6 min., 120 swings per rotation (take as much rest as you need in between rotations)





Want more?  Here is the very first time I did this workout in "quarter" time.  Each double set starts on the 30 seconds, which means it's broken down into 15 second intervals!  Each double set equals a total of 10 reps per 30 sec....you may just see this one in San Clemente!  Loved it and I'll be using it in classes this morning!

5/5
6/4
7/3
8/2
9/1
10


3 min 60 swings per rotation (take as much rest as you need in between rotations)

8 comments:

Anne said...

I LOVE this workout! Couldn't make class this morning and SO rocking this out at the park tomorrow ... Thanks, T!

guy said...

Stiches come out Mon AM, then I'll do this practice, I have monday off too. I think I'll make one of your salad receipes from "The Swing" for me and my better half. Great post as usual Ma'am, thanks.

Mark Reifkind said...
This comment has been removed by the author.
Mark Reifkind said...
This comment has been removed by the author.
Mark Reifkind said...

Argh! sorry I accidently posted comment in Mark's account because I was downloading on youtube...sorry!

Mark Reifkind said...

Yikes, see! I did it again...signing out....

Tracy Reifkind said...

Anne,

I only practiced this with my first class, coaching a couple of my girls through snatching the 16kg for the very first time took priority!

See you soon!

Tracy Reifkind said...

Guy,

Goodness, I did a killer Roundabout workout last week and I thought about you! Freakin' hard! I knew you were "down" so I'll post it this next week...maybe I'll even train it again and tape it...yikes!