John Evans | QOL Quality of Life
Kettlebell 3030
30 ROUNDS IN 30 MINUTES.
Beat the lockdown blues with this intense kettlebell fix.
This challenging H.I.I.T (High Intensity Interval Training) session targets all major muscles and will keep the heart rate high throughout. Be warned this is not a beginner’s workout. If you can make it through the whole 30 minutes without rest, then your fitness levels are getting pretty high.
The workout is divided into 6 blocks of 5 rounds. Each round consists of 30s of skipping followed immediately by 30s of kettlebell exercise. Work through the rounds performing the same kettlebell exercise until you have completed all 5 rounds in the block. With each block completed move onto the next kettlebell exercise, continuing to perform back to back with the skipping.
This workout is best done accompanied by a timer alarm that you can set to buzz every 30s for the whole 30 minutes duration. That way you can keep the changes smooth and to time.
For the kettlebell exercises we are looking for a weight of bell that pushes and challenges you. You should choose a kettlebell which would be suitable for 10 to 25 reps of the identified exercise. If you have more experience of working with big kettlebells you might choose something a bit heavier and emphasise the strength and power benefits of the workout. If you do use a heavier weight, then beware you might find yourself fatiguing out before the end of the round. If this happens then the idea is that you should only take only the rest that is absolutely necessary and be ready to resume skipping at sound of 30s buzzer.
The skipping rounds should be fast and intense so keep that rope turning quickly and if you break form then try to resume immediately. You should be aiming to complete a minimum of 50 skips in your 30s time period. For the kettlebell exercises KEEP GREAT FORM throughout the rounds. The target is quality not repetitions.
Good Luck!
As fitness coaches and personal trainers we had to adapt quickly to the demands of coaching movement online. Two years after the start of the pandemic what conclusions can we draw about the impact of online training? What has been good? What has been bad? How can we evaluate and develop the skills that a personal trainer or coach needs to be successful online?
What are you thoughts about online training? Are you rushing back to the gym this January for a tender reunion with the bench press or will you be keeping your appointment online?
