Same as above, only extend the heavy bag rounds to two minutes.


Advanced

Same as above, only extend the heavy bag rounds to three minutes. You can also add reps to the other exercises.


Tips

There are several ways you can incorporate these workouts into your current regimen.

1) You could do one HOC workout per week to gradually work into it.

2) You could cut back on other kettlebell training and do two HOC workouts per week. This would be kind of a half-and-half program in which your progress on other kettlebell days would slow down and your conditioning would improve gradually.

3) You could do HOC three times a week and do a strength only kettlebell workout once a week. This option would really be for those who want to lose as much fat as possible in the least amount of time. It's also a good option for those that compete in mixed martial arts or some other combat sport.


Basic Kettlebell Program For Strength And Conditioning

Monday-Wednesday-Friday

Option One:

One-arm Kettlebell clean and press: 3x6-10 One-arm Kettlebell Bent Over Row: 3x6-10 One Legged Squat: 3x6 Windmill: 2x5 One-arm Kettlebell snatch: 3x10

Monday-Wednesday-Friday

Option Two:

Two-arm Kettlebell clean and press: 3x6-10


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