It is nice to have 2 size KBs so you can do different exercises. It is hard for many people to do a heavier weight for some of the exercises (e.g. kick up another 10 lbs for halos, presses), but I find that if you do a few with the heavier weights, then push yourself, it will get easier.
So do the reps on Monday, then Wed up it by one rep, then Fri up it by another rep. Keep your form good, but push some.
It will vary by how you feel that day (rested, full of energy vs tired & worn out).
I agree, do tons of swings and push your work/rest periods to increase your endurance and workout. A gymboss is a great investment (my favorite that I love almost more than my KBs - if possible). But you can use a clock with a very visable second hand also. Start with swings 30 seconds followed by 30 sec rest, then increase the work time and/or reduce the rest time. Like with the grinds, push yourself some. 30 sec with 30 sec rest for 5 minutes will feel very very hard initially and is good to start out as a beginner, but in a month you will need to be doing 45 sec work with 15 sec rest to have it feel as hard (of course, so what works for your level of health/fitness as this will push your heart). Do this at least once a week.
Also, increase your swings. 300 is great for a beginner, but you will get better results if you increase it - try going up 50-100 counts a week.
A question, are you eating enough protein.
If you feel like you don't have the oommph to do the workout, you may need more protein. There is a lot of variations out there, but I would say you want at least 1 gram for every lb of lean muscle mass (professional body builders do 1 to 1.5 grams per lb of weight, but I figure that is too much for overweight people).
Protein shakes can be a low cal way to get in more protein.
Note: I push hard to get good results, and what I suggest shows that. But if you don't push so it is hard, you will not make as good of progress.
Edited by: JANEKB at: 6/11/2010 (14:42)
Doing traditional kettlebell exercises, RKC style. Check out The Kettlebell Challenge sparkteam for more info - it welcomes everyone, from beginner to KB certified.
KETTLEBELLS PREPARE YOU FOR A HOST OF THINGS, BUT NOTHING PREPARES YOU FOR KETTLEBELLS.