Category: Workout of the Week

‘OnTheMinute’ – Kettlebell Chaos

Welcome to another Video of the Week, I hope you enjoyed your Long Weekend. My name is Dan Henderson founder of AIK and this week we have another great Kettlebell Workout & Programming Methodology for guys. This is Part 2 of 2 of our series of ‘OnTheMinute’ Programming & Coaching Methodologies. Check out Part 1.. read more

Easy & Effective Exercises to Improve Thoracic Rotation & Mobility

VOTW: Easy & Effective Exercises to Improve Thoracic Rotation & Mobility Hello my Functional Fitness Gurus and Trainers Alike! For this VOTW we will be focusing on Improving Thoracic Rotation. In the past i have talked a lot about Your Thoracic Spine is in the Middle Section of your Vertebra between your neck and lower spine... read more

Turkish Get Up WOD

Turkish Get Up WOD

Turkish Get Up WOD: The Massacre Part 2 The Turkish Get up Massacre we released back in June was one of our most popular workouts. We decided we could make this kettlebell workout even more challenging and improve it! Welcome to the Massacre Part 2! You start in a Turkish Get up starting position. The.. read more

Kettlebell Workout of the Week: Don’t Drop the Bell

Kettlebell Workout of the Week: Don’t Drop the Bell This functional training workout is much like our ‘Single-Bell Domination’ from back in January only it has some more advanced exercises! Get a clock ready as you are not allowed to put the bell on the ground for 20 Minutes! It really is a great test.. read more

Kettlebell WOD

Kettlebell WOD This weeks kettlebell workout ‘Licence to Kill’ is accumulating as many reps as you possibly can in 20 minutes. It is a 5 station circuit and includes the following exercises: Double Rack Squats Double Presses Double Reverse Lunges Double Bent-over Row Double Swings You complete each station for 30 seconds then have 30.. read more

Kettlebell Workout for Weight Loss

The ‘Executioner’ is a brilliant Kettlebell workout designed to promote weight loss, endurance and strength. The workout is 16 minutes in length and you need to commit to as many rounds as possible. The exercises are: Double Squat Thrusters x 10 Double Kettlebell Bent Over Row x  10 Double Kettlebell Swings walking Laterally x 6 each.. read more

Kettlebell Workout Routine: The Killer

Kettlebell Workout Routine: The Killer This workout is simple and fast but boy it does the job! 100 Alternating Swings 100 Kettlebell Rack Squats 100 Strict Presses (50 each side) 100 Cleans (50 each side) Reps for time Females – 8 KG Males –  12 KG Beast Mode – 16 KG

Kettlebell Training: The Terminator

Kettlebell Training: The Terminator

Kettlebell Training: The Terminator This week’s kettlebell training workout is a killer. Two simple exercises but wow they do the job! 50 x 2 Hand Kettlebell Swings 50 x Renegade Rows (25 each side) 40 x 2 Hand Kettlebell Swings 40 x Renegade Rows (20 each side) 30 x 2 Hand Kettlebell Swings 30 x.. read more

Kettlebell Torture

Kettlebell Torture We have a series of 6 exercises that need to be completed in a row. You will start with 8 reps for the first round, 7 for the second round and so on until you get complete 1 rep of each exercise. The exercises are: Kettlebell Push-ups Suitcase Deadlifts Double Cleans Double Rack.. read more

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

  • 1
  • 2