A little Monday fun for my small group - their skills are developing very nicely, but I wanted to test them on the press a bit - we used moderate to light(ish) kettlebells for this (for instance, one small woman who has recently come back to class used a 8kg and 12kg kettlebell - using the 12kg for the two hand swings and goblet squats. One of the guys was using a 16kg and … [Read more...] about Circuit for Kettlebell, TRX, with a bonus Tabata finisher
Kettlebell and Calisthenics Workout
Ferocious Friday: Kettlebell Lower Body Focus + Mini Core Circuit
I really wanted to focus on legs a bit today with the small group - especially after making them do snatches right after clean and press practice on Wednesday - it was little mean, but it was the result of Coach Tim Shuman, RKC Level 2's new "Honey Badger Workout" (that's his deal, don't ask...) Ferocious Friday should always begin with joint mobility exercises and … [Read more...] about Ferocious Friday: Kettlebell Lower Body Focus + Mini Core Circuit
Friday ‘Funtime’
A little random Friday Funtime to keep everyone on their toes. A tough and crazy week for a lot of people, so its good to stay sharp with a nice workout, right? A range of "reasonable" kettlebells was available for my small group to use for the different exercises - typically going heavier with the 2 hand swings and swapping out as necessary. 4 Rounds: … [Read more...] about Friday ‘Funtime’
Hanging Around at Home – Kettlebell and TRX Workout
I sometimes make the joke that my apartment, or the surrounding fields, the parking space etc is the site of some of the most intense training in town - not entirely sure if that's true, but its fun to say, and well - until someone proves differently, I'm going to keep saying it. Its extra fun to say because for whatever reason we've had two verified celebrity sightings … [Read more...] about Hanging Around at Home – Kettlebell and TRX Workout
MMA Inspired Kettlebell Workout – FURIOUS Friday!
After talking with several MMA fighters and especially with RKC Team Leader Tommy Blom recently, I was inspired to make a workout following the timing of an MMA fight. Especially since several of my Winter Park small group members are fans of the sport. MMA fights are 3 rounds at 5 minutes per round - and well - as in video editing or public speaking we all know... 5 minutes … [Read more...] about MMA Inspired Kettlebell Workout – FURIOUS Friday!
Another Manic Monday Station-Based Circuit……
Another fun station circuit for the small group - we have an awesome new member who joined us over the weekend and I am proud to say she is already raising the bar - in other words...LOOK OUT GUYS. Start out with your favorite joint mobility exercises of course Repeat 5 times, resting minimally, but as necessary - 20 kettlebell swings 5 "find the ground" (kneeling … [Read more...] about Another Manic Monday Station-Based Circuit……
Maniacal Monday – a “300” Workout for Kettlebell, Bodyweight and Optional TRX
I realized we hadn't done a "300" workout in a while - so it was time to write up a nice mean one for us all to enjoy. Always begin with your joint mobility exercises - then we warmed up with 20 two hand kettlebell swings. Do 3 rounds of the following to add up to 300 (perfectly executed, right?) reps in your best time possible - resting as needed - but always … [Read more...] about Maniacal Monday – a “300” Workout for Kettlebell, Bodyweight and Optional TRX
Wednesday’s Wicked Circuits – Kettlebell and Optional TRX Workout
Another drizzly day yesterday, similar to the one which inspired the Hanging Gardens of Babylon Workout some weeks ago. Which the participants really seemed to enjoy - one even requested "more workouts like that one!" For whatever reason, my group seems to like circuit workouts that require them to move through a few different "stations" We bring out a large assortment of … [Read more...] about Wednesday’s Wicked Circuits – Kettlebell and Optional TRX Workout
Kettlebell Workout with Alicia Streger, RKC of ForteFitness.com
Alicia and I work together at her boot camp company - Forte Fitness and after showing up with a bunch of paperwork etc for her, I decided to stick around and workout with her kettlebell class. Here's what we did: 50 Kettlebell Swings 100 Jump Rope Turns (or 25 double unders) 40 Push Ups 100 Jump Rope Turns 30 Kettlebell Snatches 100 Jump Rope Turns 20 … [Read more...] about Kettlebell Workout with Alicia Streger, RKC of ForteFitness.com
Variation on Program Minimum
We have more beginners at the Friday 6pm class here in Winter Park, so its a great day to focus on the basics (which is really something on which EVERYONE should be focusing). Since everyone could stand to review and continue to progress with their basic kettlebell swing and get up, I designed a very basic plan using a variation of the Enter the Kettlebell program minimum as … [Read more...] about Variation on Program Minimum
