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  1. #1
    bluesman60 is offline Junior Member
    Join Date
    Jul 2017
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    3

    Default Concept II Rower and KBell Circuits Part II

    Hey All. Been experimenting with my Concept II rower with KBells in circuit form. I'm 57 and looking for conditioning and to lean down a bit. A question I have is it more efficient to do a single KBell exercise, say snatches (whole body) or mix up several (snatches, swings, C&P's etc.)? I though focusing on one specific movement like the snatch would be most efficient. My outline is row 250m or 500m sprints then perform a specified # of KBell reps, rinse and repeat for a certain # of circuits. I feel this format will give me a lot of bang for the buck. Now, I need to lock down the KBell exercise that fits best. Thoughts?

  2. #2
    ad5ly is offline Senior Member
    Join Date
    Nov 2008
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    4,508

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    I have a Stamina 1399 ATS rower. I have been meaning to do what you are doing - combine kettlebells w/rowing. My problem is too many programs and not enough time...hehehe!!. Presently finishing up on barbell training and plan to do KBs in the Spring. Might even do some rowing on alt days. My question is to you - are you getting results in your current plan? If so, then continue with that. . But do avoid adding too many drills into the mix. Keep it simple. I think a great circuit would be KB swings (10 reps), followed by punching a heavy bag (for one minute), followed by rowing (one minute) . You can adjust times or reps as you feel - this just an idea..I am 63 and am far better now that I was at 33 thanks to kettlebells and my growing interest in all things that involve strength training...Dennis

  3. #3
    bluesman60 is offline Junior Member
    Join Date
    Jul 2017
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    3

    Default

    I am I guess but I'm kind of fumbling around with the circuits. I thought perhaps some expert advice wouldn't hurt. I'm about simplicity these days really. I'm searching for that ideal fat burning combination. I read about swings, then snatches, then C&P's. I row then jump off and do the exercise and back on the rower. Depending on my mood I might row 250m or 500 segments. I alternate days of knell work with bodyweight days, 5 days a week...

  4. #4
    GeoffreyLevens is offline Senior Member
    Join Date
    Sep 2010
    Posts
    554

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    Best fat burning I know of is to be a little calorie deficient every day in your total intake. Also if you can manage it, work out fasted (a bit longer fast i.e. 12-18 hours probably better than 6 hours) and work at aerobic pace as in keep heart rate in Maffetone MAF zone

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