HELLS BELLS

HELLS BELLS . . .

This is a great way to develop deep conditioning in your entire body, especially your hands and hips, along with practicing your swing technique. You will need three differently weighted kettlebells for this circuit (ex, 20kg, 16kg, 12kg). Line them up side by side with a person’s width between them so you can transition smoothly. Starting with the heaviest bell, swing ten reps. Quickly transition to the medium sized bell and complete fifteen reps. Park the bell and transition immediately to the lighter bell and complete twenty reps. Four rounds/sets of 10/15/20 is the recipe for this one. Always park the bell safely. You will quickly find out how much this will challenge your grip and your lungs!


KETTLEBELL SMOKER

KETTLEBELL SMOKER . . .

This is an additional conditioning routine for our kettlebell athletes. You will need three bells - one for halos, one for goblet squats and one for moderately heavy swings. Starting with halos, perform 5 repetitions each way making sure that your midsection stays tight and motionless throughout- park bell safely. Jump up and safely pick up your goblet squat bell… give me 10 reps, park safely. Move to your heavier bell and perform 15 of the most powerful, fast swings. Park safely and return to halos for your next set. Perform 3-4 sets . This one is called “Smoker” for a reason!


SWING AND JUMP

SWING AND JUMP . . .

Anyone who is serious about improving their jumping ability will face this circuit at some point in their training. Pick a moderately weighted kettlebell for 10 two hand swings. We are looking for speed and power with your swings, so no loafing. Complete your swings, set your feet up in a great squat stance and perform 10 perfectly executed squat jumps. Address each jump like it is its own set, resetting between attempts. 3-4 rounds will do the trick. This one is a leg killer, so make sure you have your mind right!


VOLLEY CHAIN

VOLLEY CHAIN . . .

This “Chain” of exercises are intended to be a tremendous conditioning tool, using two bells and developing deep full body fitness. The sequence: SWING – SNATCH- CLEAN- PRESS. Grab two equally weighted bells and park them in front of you. Approach them for a double swing, grab the handles and go. Link together (like a chain) a SWING- to SNATCH- to CLEAN- to PRESS. The entire four linked-four exercises equal one rep. After the PRESS, go right back into a SWING, starting your second “rep” of four exercises. Complete ten “reps” to finish your set. Rest between 1-2 minutes and repeat for a total of four sets


VOLLEY CHAIN ADD ON 1

VOLLEY CHAIN ADD ON 1 . . .

This is a way for the VolleyChain to build. In this version, we will complete: SWING- SNATCH- SWING- CLEAN- PRESS. All of the rules apply for the VolleyChain, we are now plugging in an additional swing to lengthen the chain. Sequence the reps together in the same manner as the first VolleyChain, completing a “rep” once the five exercises are finished. Complete ten “reps” to finish your set. Rest between 1-2 minutes and repeat for a total of four sets.


VOLLEY CHAIN ADD ON 2

VOLLEY CHAIN ADD ON 2 . . .

This is a way for the VolleyChain to continue build. In this version, we will complete: SWING- SNATCH- SWING- CLEAN- PRESS LEFT- CLEAN- PRESS RIGHT. All of the rules apply for the VolleyChain, we are now plugging in an additional clean with a single press to lengthen the chain. Sequence the reps together in the same manner as the first VolleyChain, completing a “rep” once the seven exercises are finished. Complete ten “reps” to finish your set. Rest between 1-2 minutes and repeat for a total of four sets.


VOLLEY CHAIN ADD ON 3

VOLLEY CHAIN ADD ON 3 . . .

This is a way for the VolleyChain to continue build. In this version, we will complete: SWING- SNATCH- SWING- CLEAN- PRESS LEFT- CLEAN- PRESS RIGHT- FRONT SQUAT. All of the rules apply for the VolleyChain, we are now plugging in an additional clean with a single press to lengthen the chain. Sequence the reps together in the same manner as the first VolleyChain, completing a “rep” once the seven exercises are finished. Complete ten “reps” to finish your set. Rest between 1-2 minutes and repeat for a total of four set.


VOLLEY CHAIN SINGLE ARM

VOLLEY CHAIN SINGLE ARM . . .

Grab one appropriately weighted bell and park it in front of you Approach them for a single arm swing, grab the handle and go. Link together (like a chain) a SWING- to SNATCH- to CLEAN- to PRESS. The entire four linked-four exercises equal one rep. After the PRESS, go into an alternating swing, which starts your second “rep” of four exercises. Complete ten “reps” to finish your set (five total reps on each side = 10). Rest between 1-2 minutes and repeat for a total of four sets. *Remember, once the chain begins, the swing will turn into a single arm alternating swing, transitioning from left to right each rep.


VOLLEY CHAIN SINGLE ARM ADD ON 1

VOLLEY CHAIN SINGLE ARM ADD ON 1 . . .

This is a way for the VolleyChain Single Arm to build. In this version, we will complete: SWING- SNATCH- SWING- CLEAN- PRESS. All of the rules apply for the VolleyChain Single Arm, we are now plugging in an additional swing to lengthen the chain. Sequence the reps together in the same manner as the first VolleyChain. Single Arm, completing a “rep” once the five exercises are finished. Complete ten “reps” to finish your set (five reps on each side). Rest between 1-2 minutes and repeat for a total of four sets.


VOLLEY CHAIN SINGLE ARM ADD ON 2

VOLLEY CHAIN SINGLE ARM ADD ON 2 . . .

This is a way for the Volley Chain Single Arm to continue to build. In this version, we will complete: SWING- SNATCH- SWING- CLEAN- PRESS LEFT- SQUAT- SWING. All of the rules apply for the Volley Chain Single Arm, we are now plugging in an additional clean with a single press to lengthen the chain. Sequence the reps together in the same manner as the first Volley Chain Single Arm, completing a “rep” once the seven exercises are finished. Complete ten “reps” to finish your set (5 on each side). Rest between 1-2 minutes and repeat for a total of four sets.


RUSSIAN TABATA

Russian Tabata . . .

YOU WILL COMPLETE 20 SECONDS OF RUSSIAN HOPS WITH AS MUCH INTENSITY AS YOU CAN. YOU WILL THEN HAVE 10 SECONDS TO REST AND PREPARE TO START RUSSIAN TWISTS. YOU WILL THEN DO RUSSIAN TWISTS FOR 20 SECONDS, THEN REST FOR 10 SECONDS WHILE PREPARING TO START THE RUSSIAN HOPS AGAIN. THIS EXERCISE WILL LAST 4 MINUTES AS YOU WILL COMPLETE EACH EXERCISE FOR 20 SECONDS, 4 TIMES EACH.


VOLLEYSTRENGTH BLITZ

VOLLEYSTRENGTH BLITZ . . .

The Blitz is intended to hit your whole body in one sweeping motion. Begin with 10 hand release pushups for your upper body. Quickly flip over and perform 10 straight legged sit ups to smoke your abs. Hop up from your ab work and give us 5 perfect reverse lunges on each side. Top to bottom, the VolleyStrength Blitz should have you breathing hard and feeling strong!


VOLLEYSTRENGTH AB CIRCUIT

VOLLEYSTRENGTH AB CIRCUIT . . .

This is an excellent circuit to smoke your abs. We are linking the following exercises for our circuit: Toe Touches, Hip Ups, Russian Twists and Bicycles. We are completing twenty reps of each exercise back to back, except for the Bicycles which will be performed for 30 seconds. There are no breaks between exercises, only breaks between sets. Rest one minute and then begin the next set. Complete four sets. If you like the deep burn of ab work, this will do it!


BODYWEIGHT CIRCUIT 1

BODYWEIGHT CIRCUIT . . .

This circuit is to help provide options for your conditioning routines with the emphasis on lateral movement and abdominal strength. Start with up down planks, initiating the movement on either your left and holding that sequence for the entire set. Quickly stand up, set your feet and perform 10 body weight squats (sit low, pry your knees out, pull yourself down). Once your squats are complete, go immediately into speed skaters, 5 reps going each direction (for a total of 10 jumps). Once you have completed all three exercises, dive back into the up down planks for your next trip through… initiate the planks with the opposite arm from the last to create balance. 3-4 rounds through this circuit will test your lungs and legs like nothing else!


UPPER BACK ISOS

UPPER BACK ISOS . . .

This exercise is a great way to get to the hard to reach muscle of your upper back. Find a comfortable surface to lay on. Have your elbows slightly away from your body to the side. Bend your elbows, make a fist and begin to drive the backs of your arms down into the ground. Feel your shoulder blades pull together and the muscles of your upper back begin to contract hard. Think about “lifting” yourself off of the ground with your elbows. Hold each contraction for a ten second count. The upper back is instrumental for keeping the shoulder healthy, so take this one seriously!


BODYWEIGHT CIRCUIT 2

BODYWEIGHT CIRCUIT 2 . . .

Another option you can use for your conditioning. Start with alternating side planks for 5 reps on each side… remember to hold neutral position throughout not only the holds but also through your transitions from side to side. Jump up and begin your journey through 30 jump rope hops. Finish the round with reverse lunge knee ups for 5 on each side (total of 10). The most important thing with this circuit is maintaining great technique!


JUMP CIRCUIT

JUMP CIRCUIT . . .

SQUAT JUMPS / KNEE TUCK JUMPS / RUSSIAN HOPS / MOUNTAIN CLIMBERS. 30 SECONDS ON / 30 SECONDS OFF FOR EACH EXERCISE. COMPLETING ALL FOUR EXERCISES EQUALS ONE FULL ROUND. ONE FULL ROUND TAKES FOUR MINUTES.

BEGINNER BODYWEIGHT DO 2 ROUNDS / ADVANCED BODYWEIGHT DO 3 ROUNDS / FOR BOTH KETTLEBELL PROGRAMS DO 4 ROUNDS.