Happy Tuesday to you.
This is the final part of my short series on how to use kettlebell finishers to get more results in under 10 minutes.
Over the last 2 weeks I’ve been addressing the 3 key elements of your workout program.
Here’s a quick recap:
1. Warm Up
Start with joint mobility working from the neck to the ankles. Work on those areas that feel tight and restricted.
Here’s my video on shoulder mobility…
After your mobility start to pick up the pace and reproduce the movements you will be performing in your workout.
So for Kettlebell Squats you would warm up with 10 bodyweight squats.
2. The Workout
Now move onto your workout finisher. Include 1-4 full body, multi-joint exercises, and perform a total of 100 – 200 reps.
Keep it fun by using countdowns and alternating between different, non conflicting movement patterns, like Swings and Push Ups.
Keep the workout intense and aim to finish in under 10 minutes.
3. Corrective Stretching
Don’t stretch immediately after your workout, you can perform some mobility again to cool down.
Save your stretches until later in the day when your body is relaxed and nervous system is ready to accept the movements.
Use an undulating technique that works with your breathing. Stretch only on your out breath and focus purely on the 1-3 areas that are short and tight. Don’t just stretch everything.
Here’s a video of my Hamstring stretching method:
How often to workout?
Workout Finishers, if performed correctly, can take the place of your regular workouts. You can get a full workout in under 10 minutes.
Workout Finishers are very intense and so you will need to factor in enough rest between workouts. As a general rule, the more intense a workout the more rest you will need.
A Monday, Wednesday, Friday routine is a good start. If you find you recover quickly then you can also try a Monday, Tuesday, Thursday, Friday layout.
Most of all listen to your body.
An extra days rest when needed is always better than overdoing it and ending up over-training.
OK that’s all for today. I hope you have enjoyed this series on Kettlebell Finishers and learned something.
Take care,
Greg
P.S. See my 21 Kettlebell Workout Finishers here
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