Strength Intervals: Double Bell Snatch + Double Bell Squat Chain Circuit
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Kettlebell based interval training has become one of my go-to conditioning methods twice per week. Using bells for short to moderate length intervals (10-30 seconds) with full rest in between has proven to effective for me for both overall fitness and fat loss. I typically supplement these circuits in addition to more traditional strength work in the weightroom and aerobic focused work on the Assault bike.
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I especially like using the double bell chain circuit demonstrated above:
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👉🏽1 Double Snatch➕1 Double Squat
✖️ 5 Sets
😴❤️Rest down to 70% heart rate
🔄 Repeat for 6-10 rounds
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Be sure to start with bells that are light enough to allow you to be explosive and maintain good form throughout the circuit. It’s always better to start light and progressively add load than to have to drop down due to building fatigue.
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Be sure to use a heart rate monitor to accurately keep track of your rest periods. Resting to 65-70% of your max should provide you with enough rest to be explosive on the subsequent work interval. At @bodybyboyle we use @myzonemoves to monitor heart rates
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