Author: Dan (Daniel Henderson)

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Kettlebell Workout Routine – 7 Rounds of Hell

Kettlebell Workout Routine – 7 Rounds of Hell This workout is simple in its format but don’t be deceived – it truly is a full body workout guaranteed to challenge you! It is 7 Exercises that you need to complete 7 reps of and complete 7 full loops. You will need a selection of Kettlebells as.. read more

Turkish Get up Workout

Turkish Get Up Workout This week’s workout is based around the Turkish Get-up. It will really challenge you with the whole workout is asymmetrically loaded and involves several movement patterns. It will also challenge your grip and lockout. It’s important to be aware of your wrist position and arm lockout. Keep a steady rhythm and remember.. read more

MMA Kettlebell Workout

This week’s Workout of the Week is inspired by our MMA Conditioning Course and Concepts. It is an MMA Kettlebell Workout that will challenge you in a big way! It is the following: 10 Overhead Kettlebell Sit-ups 10 Deck Squats 10 Walk out Push-ups into Deadlifts 10 Alternating Rows with a Punch 10 Lateral Kettlebell Swings.. read more

The Posterior Smash

The Posterior Smash Today’s Posterior Smash Kettlebell workout has been developed to target the posterior chain, including glutes, hamstrings and lower back. 10 x Good Mornings 10 x 2 Hand Swings 10 x Right Cleans 10 x Right Lateral Lunges 10 x Left Cleans 10 x Left Lateral Lunges 10 x Right Snatches 10 x.. read more

Kettlebell Assessment

Kettlebell Assessment This Assessment is all about measuring improvement. It will measure your strength endurance (many of these workouts are aimed at developing your strength endurance, power endurance and enhancing your aerobic and anaerobic capacity). There is no point compromising form or technique to ‘get’ more repetitions – it’s not what AIK are about. What we’re after here are.. read more

Kettlebell Workout & Routines

Workout of the Week: Don’t Drop the Bell Advanced Version This kettlebell exercise is based on the incredibly popular ‘Drop the Kettlebell’ workout.  This time we have the Double Kettlebell version and includes a twist! Kettlebell Workout & Routines It is a 20 Minute AMRAP and every time you drop  the bells you need to.. read more

Kettlebell Workout: The Assassinator Part 2

Kettlebell Workout: The Assassinator Part 2 The Assassinator was one of our most popular timed workouts so now we have another challenging proposition… Part 2! The protocols are the same – 45 seconds of workout and 15 seconds rest/transition. There are 5 exercises and the aim is to complete 4 loops. The exercises are: Alternating.. read more

Kettlebell Endurance Workout: Don’t Drop the Bell

Kettlebell Endurance Workout: Don’t Drop the Bell This workout is very much an endurance based workout where you cannot let the bell touch the ground for the full 20 minutes. You continue to do as many loops as possible of the below exercises: 10 Single Arm Swings each side 10 Cleans each side 10 High.. read more

Kettlebell Workout: The Brutaliser

Kettlebell Workout of the Week: The Brutaliser Named for its sheer intensity required in execution, our Kettlebell Workout of the week is called the Brutaliser. A challenging combination of squat thrusters, renegade rows and suitcase deadlifts, this combination is guaranteed to burn! 24 Squat Thrusters 24 Renegade Rows (12 each side) into Suitcase Deadlifts 16.. read more

Kettlebell Ladder of Pain

Kettlebell Workout of the Week: Ladder of Pain This week’s killer workout is designed test your pain threshold. Keep a close eye on your movements and remember to breathe! 10 Double Kettlebell Long Cycle Clean & Presses 5 Burpie Suitcase Deadlifts 12 Double Kettlebell Presses 5 Burpie Suitcase Deadlifts 14 Double Kettlebell Squat Thrusters 5.. read more

The Finisher

Kettlebell Workout of the Week: The Finisher Designed to test even the fittest of individuals, The Finisher is guaranteed to get your thighs and shoulders burning! Reps from 15 to 1 15 Double Squat Thrusters then 15 Double High Pulls 14 Double Squat Thrusters then 14 Double High Pulls 13… 13….. 12 and 12 and so on to.. read more

Kettlebell Workout: 100 Reps of Hell

Kettlebell Workout: 100 Reps of Hell A special workout, the 100 Reps of Hell is designed to be performed with a single kettlebell. Prepare yourself for a 20 Minute AMRAP that will bring a tear to the Toughest Folk! 10 x 2 Hand Swings 10 x Right Hand Cleans 10 x Left Hand Cleans 10 x Right Rack.. read more