RKC Program Minimum and my opinion ...

As more and more people ask me for pointers on the "Hard Style" Manmaker I got the idea to post a short piece here. My opinion is that if all you do is the below exercises, then you will be fitter, have more mobility, and look better than 99.9% of mankind. Simple is good. Complicated is bad.

The idea behind Program Minimum is to create a the resiliency and durability to really begin to practice with kettlebells safely and effectively.

The two exercises that make up the foundation for the RKC strength and conditioning are the Kettlebell Swing

and the Turkish Get Up



Let's discuss the Swing first.

In fact, I write about the TGU tomorrow.

The swing requires that your body work as a machine. Done correctly you will use your hips, legs, back, heart, soul and lungs. The goal is to work up to 12 minutes of high reps swing sets with active recovery of your choice between sets. Could be jumping rope, mountain climbers, jogging.....you get the idea. The fitter you get the less active rest you will require. Then you will be able to do back to back sets.

What does high rep mean? The number you can do correctly and with safe, good form. Swings gone bad are bad indeed. Focus on quality and not quantity. Keep working to do more well each session.

Do this for twelve minutes twice a week and you will be strong, tough and ready for anything.

Sandy Sommer, RKC

Fat Scorching Kettlebell Session Today

I did my own version of a "300" type workout today with just kettlebells. I picked a 16kg because I was focused on measured, safe speed. Use the lightest bell you practice with is a good idea here.

Total time was 24:06 and calories were 458 AHR was 148 and max was 169.

For Three rounds:

10 reps per side with single bell and the bell shouldn't ever be on hte floor during a round. If you must rest, then please continue to grip the bell. 300 reps total when completed.

Kettlebell Thrusters



Kettlebell Clean and Press( Clean after each rep)



Kettlebell Overhead Squat ( or Racked Squats)



Kettlebell Windmill (make sure both feet are turned away at 45 degrees and make sure your hip is shifted under the bell. When bell is on right feet are turned left and vice versa)



Kettlebell Snatch (or one armed swing if you don't know how to snatch)



If there are movements here that you aren't comfortable with the modify them.

Have a great workout!

Sandy Sommer, RKC