Suppose I might share it here for thoughtful criticism. *coupled with a bodyweight training routine on Tuesdays and Thursdays *Sundays are either for resting, or for jump rope. *Saturdays are for MA/KFM-specific training/drilling technique/classes *35lb kettlebell/s As of Nov. 2014: Mondays: 150x3 two-handed kettlebell swings + 1/1 Turkish Get-Up Wednesdays: 100x1L/100x1R kettlebell snatches + 3/3 Turkish Get-Ups Fridays: 50x1L/50x1R kettlebell cleans+overhead presses 5/5 Turkish Get-Ups
holy: your comment about high reps make sense. but is 150 of anything too much when it comes to weights? if you're in that range, should you just do something with a heavier weight? like maybe go up to a 70 kilo bell? (if those even exist) using weights to me, even in a high rep. situation, means that as the weight gets easier, one should move up in weights. i totally understand doing tons of pushups and/or crunches for instance, since those are only bodyweight exercises. just wondering. i'm trying to figure out my own kettlebell routine currently.
150 is a lot, but if the aim is moderate cardio, then that is probably a 3 minute interval. I'd maybe suggest going to a 20kg/45lb bell.
@pecks: What holy said. Swings on mondays (and jump rope every other weekend) serve as my cardiovascular training. Keeps my heart rate up and gets the core really worked up! @Giovanni: I've been working with 2 35lb KB's for about a little over a year now, so I've actually considering moving up to the 53lb ones, but I'm worried I might be overdoing it. Pavel Tsatsouline's Enter the Kettlebell! says that for women the weight closest to a quarter of my bodyweight is the most ideal. I'm always open to other suggestions and insights on the subject though. I'm around 110-115lb. I've heard stories of other women pressing kettlebells over 70 pounds, but I'm not really sure if I should be going that high up just yet.
Holyheadjch sounds well reasoned. Not sure I'd make the jump from 35 to 53 lbs either. Seems a bit much if cardio and conditioning are your goals. If you're trying to add more lean muscle then I'd be in favor of going heavy for a month and back to 35's. Strictly my opinion. Rest of your routine is sound. Remember to feed your workouts too!
Sounds like a plan, that. If that's what I'll be doing then I guess one single 53 pounder'll do as opposed to buying myself another pair. I will consider this. I'll probably take it slow since as is I've already resorted to performing the Turkish get-up with great caution and extremely slow. I may spend the rest of the time up until the end of spring until I seriously think about buying a 53lb KB. Thank you.