For a few weeks I´am doing the following KB cirquit. It´s short but very intense. I think when you can go for 30 minutes doing that stuff you will be in shape to fight for 30 minutes.:-)
I use two 24 kilo Kettlebells for it
Double Snatch
Double Clean and Push Press
Double Squat and Press
Double Clean and Squat
Renegade Row
See Saw Row
I do five reps before I switch to the next exercises and I complete 5 cirquits so I do 180 reps. Currently I did it under 27 minutes still keeping good form doing the exercises. I do short breaks between the exercises depending how tired I´am.
It is intense but when your body has adapted to it you feel great after training.
Nice. I just did it during my lunch hour with 40 lb. dumbbells and a built-in 60 secs between sets (okay, maybe 90 secs on the last two sets). It was a full body killer and a definite cardio stressor.
I give this one very high marks for anybody looking for a great overall complex.
I do have to second gokuryu's question: What is a see saw row? I made up my own version, just an alternating bent over row. But, I'd love to get this right.
Steve Maxwell did it in on of his DVDs. It is a bent over row where you hold both kettlebells with bent arms close to your hips and then start doing the rows.
Thanks, I just got some KB's yesterday and am looking for stuff to do. I also ordered this book that explains a lot of the exercises. I think the guy is Mike Mahler or something like that.