Hello, I posted some kb workout follow alongs,solid stuff to get you started and to test your metal,keep tight and use good form,I suggest that you begin slowly,get your breathing insync,start with the 20,work up to the thirty.Avoid going to fatigue,have seen people puke.These are basic trainers,as you progress with practice and grow stronger,you can invent a freestyle program based on 3-5 min rounds useing compound full body movements involving squats,swings,press,snatch, ect,evolving into figure 8,halo,gunslinger curls,swing fly,rows in constant motion.This is really fighter conditioning programs,however,they translate well into whatever your doing,getting under the bells is a lifestyle forged with commitment ,many people have picked them up,most put them down,the ones that keep swinging gain the most.
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