Happy Monday to you.
We are now just over halfway through my latest 30 kettlebell challenge and I just wanted to make sure everything was going well.
If you haven’t started yet or just want to find out more then click below:
==>> 30 Day Kettlebell Challenge
I’m going to be the first to admit that this challenge is a little more demanding than the last one.
Here are a few things you’ve probably noticed so far:
1. Double Lunges are Very Cardiovascular
I bet you were shocked to find out how much this lunge variation really raises your heart rate.
There is a huge amount of muscle activation as well as neurological involvement with this type of lunge variation.
Plus hitting the rep range of 20 (10 forwards, 10 backwards) on each side really gets you into that endurance/cardio zone.
Watch a Video of the Kettlebell Double Lunge below:
2. Recovery Takes Time
A Monday, Wednesday, Friday schedule for this challenge is about right for me. Anymore and my legs just would not recover in time.
In fact for many people starting out with a Monday, Thursday routine only, may be enough!
3. Snatches and Lunges are not Created Equal
For most people the Snatches will be a lot easier than the Lunges. This is the case for a few reasons including momentum, muscle activation and rep numbers.
You may find after 2 weeks that you want to increase the Snatches while keeping the lunges at a lighter weight.
Watch a video of the Kettlebell Snatch below:
4. When to Increase the Weight
I’ve personally noticed a few nice time markers. The first challenge is just getting through the workout correctly, that means all the Double Lunges and all the Snatches.
Once you can flow thorough the workout correctly, aim to get under 20 minutes.
If you manage to get under the 15 minute mark then the weight is too light and it’s time to increase the weight for the Lunges, the Snatches or both 🙂
OK, that’s all I have for you today. Remember these challenges are about building an exercise habit, keeping things simple and mastering technique.
If you can achieve these things then using exercise to build better health and a beautiful body is a breeze.
Take care,
Greg
P.S. Missed the challenge? Don’t panic, there’s still time, check it out here
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