This is a 2-part kettlebell workout that will improve your cardio and enhance your running fitness beyond anything you have tried. To execute this workout all you will need is a moderately heavy kettlebell and some flat open running space. Read on and apply.
Part 1: The Swing And Jog: Mark off a distance of about 100 yards. To execute this part of the workout simply perform 50 repetitions of double-arm kettlebell swings and jog the distance of the 100 yards in a round trip. The total distance jogged should be 200 yards. Once you have done this allow yourself 2 minutes 30 seconds rest. No more and no less on the rest time. Be strict with this part of your workout in order to improve on your recovery and overall endurance. Attempt 5 rounds of this portion of the workout!
Part 2: The Overhead Press And Walk: This part of the workout is working primarily on slower tension and exertion for strength. This is a great resistance training drill for runners. For this part of the workout mark off a distance of about 25 yards. To execute this drill simply clean and press the bell overhead. Lock out your elbows and keep your shoulder locked into the socket. Once pressed simply walk a round trip 25 yards down and back to where you started. Once you make the round trip switch sides and repeat the drill. Attempt to perform 3 sets of these overhead drills. Once finished drop the kettlebell, but try not to lose your lunch! Train hard and enjoy my friend.
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