Combat Kettlebell Systems: Volume 1, Workout 3

Combat Kettlebell Systems "Workout 3" is led by Joey Alvarado, and consists of 5, 5 min. circuits. Each circuit has 10 exercises, each completed for 30 seconds, and a 60 second rest between circuits. 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 mixes in single & double bell standard kettlebell, kettle-jitsu exercises and Shadow-Jitsu bodyweight exercises into each circuit, and progressively becomes more challenging. The workout is more challenging than the previous two due to the sequencing of exercises, by the 4th circuit it feels harder to do the exercises w/ the same intensity (rest is really needed), and by the 5th, the pace really slows down & less reps completed (tough). The kettlebell held for the rolling & floor movements is awesome, bumps up the intensity and also gives a bit of help w/ momentum (on the rolling exercises). I like the variety of exercises, they're challenging but also fun to do. Joey's kettle-Jitsu moves are interesting variations on kettlebell exercises (different stance w/ pivots, punches or cleans does challenge coordination & explosiveness) & the Shadow-Jitsu exercises are mentally & physically engaging, not boring/mindless at all (like much of the martial arts, kickboxing type exercises in fitness videos). I have used many different kettlebell videos, and this is different from most of them because of the bodyweight exercises incorporated, hybrid KB lifts & the sequencing (similar to time for rounds of a fight), and I find the combination really works for challenge & interest. Joey cues the exercises, points out form pointers & provides encouraging comments. He has a matter-of-fact but friendly personality, and interacts well the two cast members.

Workout 3

Circuit 1 (Stand Up)

Combat Swings

Jab Drill

Combat Swings, other side

Jab Drill, other side

Alternating Combat Swings

Rocking Chair

Combat Cleans

Upa

Combat Cleans, other side

Rocking Chair Get Ups

Circuit 2 (Shadow Jitsu)

Upa

Snake Move

Rocking Chair

Sprawl & Roll

Peak Outs

Hindu Push Ups

Triangles

Rocking Chair Get Ups

Upa

Snake Move

Circuit 3 (Kettle Jitsu)

Snake Move

Upa

Deck Squats/ 2-Hand Press

Sprawl & Roll

Goblet Rocking Chair

Upa/ 2-Hand Press

Iron Palm Crossover Push Ups

Iron Bell Triangles

Goblet/ Snake Move

Rocking Chair Get Up/ 2-Hand Press

Circuit 4 (Kettle Jitsu)

Swings: 2-handed

Deck Squats/ 2-Hand Press

Goblet Snake Move

Sprawl & Roll

Fighter's Figure 8

Snake Move

Rocking Chair Get Up/2-Hand Press

Upa/ 2-Hand Press

Rocking Chair

Alternating High Pulls

Circuit 5

Alternating Double Legs

Goblet Rocking Chair

Fighter's Figure 8

Upa/ 2-Hand Press

Deck Squat

Alternating Overhand Punches

Snake Move

Iron Palm Crossover Push Ups

Alternating Double Legs

Double Swings

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