Continuing on with my workout plan I slightly increased the intensity and volume to ensure i adhere to the progressive overload principle.
Continuing on with my workout plan I slightly increased the intensity and volume to ensure i adhere to the progressive overload principle. The thing i love about training with kettlebells s that they can target the muscles and stabilizers that tend to become de conditioned as we age. In this workout the swings are used to develop some strength and endurance in the posterior chain. The swing/squat combo develops some leg strength and conditioning. The clean and Jerk i s used to both strengthen and develop some co ordination. Sumos will be to hit the legs in a different angle, thereby activating some other muscles and I finished off with some core exercises. This workout really is specific to me and my health situation. being over 50ย i tend to need a little bit of structural maintenance and development to maintain good posture and mobility.
Swing 12kg 1 x 15
Swing 16kg 2 x 20
Swing 20kg 6 x 10
Swing squat combo 16kg 4 x 15
C&J 16kg 5 x 12 (6L,6R)
Sumo squat 20KG 3 x 15
Plank 60s
Leg raise combos 9 x 30s