Combat Kettlebell Systems: Volume 1, Workout 2

Combat Kettlebell Systems "Workout 2" is led by Joey Alvarado, and consists of 4, 4 min. circuits w/ 8 exercises in each one. Each exercise performed for 30 seconds (no rest between), and a 60 second rest after each circuit is completed. There is a countdown timer for each exercise and for each rest between circuits. This workout (and the set of CKS workouts) is incorporated into a 6 week rotation (included on insert). There isn't a warm-up prior to each workout on the DVD, but a written one included on the insert (10 mins. long, consists of 19 bodyweight exercises), and there is no cool-down (on DVD or written, cool down or stretch on your own).

This workout incorporates more challenging kettlebell exercises (snatch, overhead squat, Turkish Get Up), and introduces more of the Joey's Jitsu bodyweight exercises. There is a good cardio effect (explosive lifts & rolling exercises) and core focus w/ the floor exercises. I enjoyed it, has a a variety of exercise, good flow and the 30 seconds per exercise time frame works well.

Cast: one male, one female

Set: filmed in corner of space w/ black flooring, red & black walls



Equipment: single bell, mat


Workout 1


Circuit 1

High Pull

Arm Bars

High Pull, other side

Triangles

Snatch

Slip Drill

Snatch, other side

Slip Drill, other side

Circuit 2

Deck Squats

Hindu Push Ups

Snatch/Overhead Squat

U Drill

Snatch/Overhead Squat, other side

U Drill, other side

Alternating Swings

Arm Bars

Circuit 3

Turkish Get Up

Rocking Chair

TGU, other side

Upa Drill

Figure 8

Sprawls

Figure 8 w/ Stop

Sprawl & Roll

Circuit 4

Fighter's Figure 8

Peak Outs

Windmills

Arm Bars

Windmills, other side

Figure 8

Figure 8 w/ Stop

Fighter's Figure 8