Series I & Series II:
5 sets of 5 reps Heavy weight (30+lbs) or
3 sets of 10 reps Medium weight (15-25 lbs) or
3 sets of 15 reps light weight (8-10 lbs)
Dead lift: I Pick it Up and I Put it Down. I love what dead lifts do to my hamstrings and ass!
In this video, I am using a 25 lb dumbbell. I learned about kettlebells at a Perform Better Clinic, and when I got home, I tried the movement with dumbbells and loved the results!
Use enough weight that it takes effort to drive the weight forward and stop it.
Weight type is different, but movement is the same:
Hip swings really define your abs as well as building maximal and explosive strength. Click on the link below to read what all the big guys in S & C have to say about the virtues of Hip Swings.
Body Weight Training
3 sets of 10 reps Beginner
3 sets of 15 reps Intermediate
3 sets of 20 reps Advanced