Kettlebell routine

So I have been doing Kettlbellswings (130 reps) & a Workman's Deadlift Row (40 each side);


Doing a 1 set till failure as for a cardio/fat burning/muscle endurance exercises after my W.A.T.C.H protocol routine & I've been wondering if what I am doing at the moment effective and is there more I could do?

So I wanted to ask if swinging a Kettlbell for over 100's of reps for 1 set is a good thing to burn fat & build muscle endurance?

Are there any routines any one would suggest for something more effective?

Also the weight I have are 12kg & 20 kg

 

Thanks for the link, that is very interesting. Well I am already doing a dumbbell for muscle building, so I am not worried about the muscle building effect of it. As also looking into isometrics for strength building with an Isochain, so more looming into a Kettlbell for an effective cardio, with Any other benefits as well.

Yeah I too am debating on either just 1 set or more if I add other exercises to the mix, but agree it should lead to the same effect.

Yeah I tried with a 12kg and boy it was harder than I thought.

 

Oh I can imagine & I might hurt myself of I am not careful.

Was thinking of doing a routine with any of the 6 veriating choices here;



Or maybe what this guy suggests;




Though skeptical of this;



Also thinking of a routine that I can do quickly after my W.A.T.C.H protocol.

 

Damn sounds like you are doing well, what's your routine with them?

I am now debating on weather to do Kettlbells swings single handed or double handed with the 20 kg after this video;



And with other exercises.

 

Based, you got any routines?

 

Fair enough, I am thinking of it more after this video;



& this channel too

https://youtube.com/c/MarkWildman

 

Sounds like a good routine you have there.

 

Did you do Kettlbell exercises before?

Yeah I am debating on what to do myself with how I want to do it, either rep counting or do it in 10 minutes to see how many I can do in that time. Thought it is something I want to do after my W.A.T.C.H protocol routine.

 

Indeed I am fir after my W.A.T.C.H protocol, as a good strength builder really adds to the results of muscle building which it already does a good job in.

 

Tried to do single handed exercises such as;

Hand to hand swing
Workman's Deadlift row
Front Squat
With a 16kg weight and boy it was a lot harder then I thought and I think I might have threw off my back from that or wearing 30 kg weighted vest for a walk and going up and down 30 flights of stairs. So I need to figure out more what I should do.

 

Well here's what I am doing at the moment, the start is my regular light dumbbell system, or W.A.T.C.H protocol, first then do my Kettlbell exercises straight after with a 20 KG Kettlbell.

05 & 06/04/2021

Did my W.A.T.C.H protocol with 2kg weights, to do 1 set of;

1.Alternating Dumbbell Curls (40 goal 60)

2.Alternating Reverse Dumbbell Curls (20 goal 60)

3.Alternating Crucifix Dumbbell Curls (20 goal 30)

4.Simultaneous Crucifix Dumbbell Curls (20 goal 30)

5.Standing Dumbbell Pectoral Fly’s (20 goal 30)

6.Alternating Dumbbell Presses (20 goal 30)

7.Alternating Dumbbell Front Raises (20 goal 30)

8.Simultaneous Arm Circles (20 goal 30)

9. Dumbbell Bow Arm Spread;
(Decided to call it this as its what I've written it down on my new workout app)
A visual can be seen here on page 7

https://spartantraining.se/wp-content/uploads/2015/08/treloarscience.pdf

(20 goal 30)

10.Standing Rear Delt Flyes head on the bench (20 goal 30)

11.Dumbbell Wrist Circles 1 (Clockwise) (20 goal 30)

12.Dumbbell Wrist Circles 2 (Anti-clockwise) (20 goal 30)

13.Dumbbell Punching Movement (20 goal 30)

14.Dumbbell Good Morning Deadlift (20 goal 30)

15.Dumbbell Shrugs (20 goal 30)

16.Dumbbell Crossovers (20 goal 30)

17.Dumbbell Side Bends (20 goal 30)

18.Simultaneous Dumbbell Back Extensions (20 goal 30)

19.Ski Jumper (20 goal 30)

20.Calf Raises x 3 (20 x 3 = 60 debating weather to make it 30 each)

21.Toe Raises (60 out of 60)

22.Deep Knee Bend On Toes (20 goal 30)

23.Goblet squat (20 goal 30)

24.One Legged Squat (6 goal 6 getting lower 9 the squat)

25.Straight Legged Sit-Ups (20 goal 30)

26.Leg Raises Hyperextensions (20 goal 30)

27. Hyperestensions (20 goal 30)

28.One leg Push-Ups (15 on each leg, goal 30)

29. Push-ups (15 goal 30)

With a 20 kg Kettlbell I did 3 2 handed Kettle Bell exercises;

30 Kettlbell Swing

30 Deadlift & row

15 Goblet Squats

It was a lot heavier than I'd thought it would be, but hopefully will get more use to the weight and do more reps and then do more exercise variations.