A friend of mine recently bought himself a kettlebell so I said I would give him a short, easy to implement workout and will progress it on every couple of weeks.  Here is the first is the first installment. 

​3 Clean & Press each side on the first minute
3 Thrusters each side on the minute
Repeat 4-8 times 

​Suspension trainers are a great way to increase the difficulty of some exercises and get some variety in your training, but you should be able to hold a standard plank with correct tension for at least 40 seconds before progressing.

This week I am stealing a great complex from Dan John and butchering it by adding 10 swings.

- 2 Cleans
- 1 Press
- 3 Squat
​- 10 Swings

This is one of my 'go to' workouts for when life gets in the way and I'm short on time.
​
- 15 Swings
- 1 Get Up each side
​- 5 rounds

The Hollow position is one the the most important ab exercise and you should take time to master each step.

We've got a lower body strength workout for you this week.

Kickstand deadlifts are a great way to make a lighter kettlebell feel heavy and they're not as technically demanding as a single leg deadlift.

Single kettlebell squats really fire up your abs, just make sure you have a solid Goblet Squat before trying these.

A lot of people have been asking what they can do at home to supplement the work they are doing in classes.  So every week I am going to post a new workout to either build strength, boost conditioning or improve mobility.  Just because there will be a new workout every week doesn't mean you should do something different each week.  Choose a workout that suits your goals then stick to it for four to six weeks to give you chance to get proficient in the lifts and build strength.

How much training should you do?  

I recommend:
Strength: 3-5 times per week
Conditioning: 2-3 times per week
Mobility: Daily

Somebody attending two classes a week will be getting 2 strength, 2 conditioning and 2 mobility sessions, so they would want to add two more strength sessions and daily mobility.  We are focusing on pressing in class and the first Workout o't' Week (WoW) will be a perfect addition.  So without further ado here is the first Workout o't' Week.