boxing_kb_workout

Welcome To The Official UK Kettlebell Association

'Promoting the use of kettlebells throughout the UK...'

KETTLEBELL COMPETITION 2005 UKKA Kettlebell Competition 2007. UKKA Kettlebell Competition 2008. UKKA Level 1 Instructors Course The Kettle Bell Bible KETTLE BELLS IN OUR SCHOOLS UKKA INSTRUCTORS For the Girls NUTRITION TRAINING ARTICLES Competition Results Picture Gallery	Boxing/KB Conditioning Workout Here’s a simple but effective workout that can be performed by you or with a partner. First and foremost spend 10 mins warming up and some dynamic stretching. Circuit 1 3mins on punch bag performing Cubans (stand square on to bag and with palms facing upwards alternate punches in a rhythmical fashion at low level, after 30 secs go to mid level with palms facing inwards, and after 30 secs move to high level with palms facing slightly downwards. Start at bottom and work upwards for a total of 3 mins. This should be done smoothly from one position to another at a fast pace. Rest 1 min KB 2 arm swings for 1 min Rest 1 min Interval skipping for 3 mins (30 secs moderate, 30 secs fast and so on for 3 mins) Rest 1 min KB snatches for 1 min (30 secs right arm, 30 secs left arm) Rest 1 min Back to 3 mins on bag (Any combinations) Rest 1 min KB Alternating Cleans (pick up 2 KB’s and clean one, drop back down and then clean the other, building up a good rhyme. Rest 1 min Interval skipping for 3 mins Rest 1 min KB Alternating Snatches (as cleans) Rest 1 min Circuit 2 As circuit 1 except 2 mins on skipping and bag. Kb drills the same. Circuit 3 As circuit 1 except 1 min on skipping and bag. Again kb drills the same. Finish off with some low rep abs work, cool down and shower.
	copyright United Kingdom Kettlebell Association All rights reserved. This site, and the lists of e-mail addresses and lists of sites referred to herein are copyrighted works of United Kingdom Kettlebell Association Reproduction in whole or in part, whether on paper, on the internet, on CD-ROM, or any other medium, including utilisation in machines capable of reproduction or retrieval, without the express permission of United Kingdom Kettlebell Association is prohibited.

KETTLEBELL COMPETITION 2005

UKKA Kettlebell Competition 2007.

UKKA Kettlebell Competition 2008.

UKKA Level 1 Instructors Course

The Kettle Bell Bible

KETTLE BELLS IN OUR SCHOOLS

Boxing/KB Conditioning Workout

Here’s a simple but effective workout that can be performed by you or with a partner. First and foremost spend 10 mins warming up and some dynamic stretching.
Circuit 1
3mins on punch bag performing Cubans (stand square on to bag and with palms facing upwards alternate punches in a rhythmical fashion at low level, after 30 secs go to mid level with palms facing inwards, and after 30 secs move to high level with palms facing slightly downwards. Start at bottom and work upwards for a total of 3 mins. This should be done smoothly from one position to another at a fast pace.
Rest 1 min
KB 2 arm swings for 1 min
Rest 1 min
Interval skipping for 3 mins (30 secs moderate, 30 secs fast and so on for 3 mins)
Rest 1 min
KB snatches for 1 min (30 secs right arm, 30 secs left arm)
Rest 1 min
Back to 3 mins on bag (Any combinations)
Rest 1 min
KB Alternating Cleans (pick up 2 KB’s and clean one, drop back down and then clean the other, building up a good rhyme.
Rest 1 min
Interval skipping for 3 mins
Rest 1 min
KB Alternating Snatches (as cleans)
Rest 1 min
Circuit 2 As circuit 1 except 2 mins on skipping and bag. Kb drills the same.
Circuit 3 As circuit 1 except 1 min on skipping and bag. Again kb drills the same.
Finish off with some low rep abs work, cool down and shower.

copyright United Kingdom Kettlebell Association All rights reserved. This site, and the lists of e-mail addresses and lists of sites referred to herein are copyrighted works of United Kingdom Kettlebell Association Reproduction in whole or in part, whether on paper, on the internet, on CD-ROM, or any other medium, including utilisation in machines capable of reproduction or retrieval, without the express permission of United Kingdom Kettlebell Association is prohibited.