After hearing reports from friends, and seeing what was up with their FOOD JOURNALS, I was inspired to make a particularly… “interesting” workout for the small group. Emphasing yet again the basics, and practicing a few new things which are very important auxillary exercises.
First, we begin with a joint mobility warm up largely derived from Pavel’s DVD, Super Joints. Really a big fan of these joint mobility exercises. Performed correctly, with the right intention and respect to the movements, and to our own bodies, they are a fantastic way to get into the mental space of the workout. And of course, they also prepare the body for working with kettlebells. Remember, don’t just “make the shape, DO the exercise.” Trying to do more than one of the mobility exercises at one time not only looks incredibly silly, it causes you to miss the entire point of the warm up – both mentally and physically. Continue to warm up with 10 moderate weight kettlebell deadlifts, and a few “slingshots” (aka “around the worlds”).
Now… it’s time for a descending ladder! Complete it in a reasonable amount of time, but always take breaks when you need water, or a few extra breaths. It’s not a race to see who is done first, and there’s no excuse for sloppy form.
- 12 kettlebell swings
- 12 goblet squats
- 12 push ups (feet or knees – whichever, do them correctly, this isn’t a race)
- 11 kettlebell swings
- 11 goblet squats
- 11 push ups
- …….. all the way down to…..
- 1 kettlebell swing
- 1 goblet squat
- 1 push up
Take a short break. During the break I broke down a few aspects of the low windmill and the kettlebell halo. We practiced each movement and did several practice reps. Next we reviewed the kettlebell “figure 8” And I set up the following intervals on a gymboss timer:
20 seconds on, 10 seconds “rest/transition” – for 8 total rounds – we alternated between the figure 8s, and the RKC version of the plank. This is obviously not for wimps!
Finally, a little quartet for four stations:
30 seconds on, 15 seconds rest/transition:
- Station 1: Battling rope throws (simple up/downs)*
- Station 2: Burpees
- Station 3: Russian Twist (choice of kettlebells)
- Station 4: Kettlebell Swings (choice of moderate weight kettlebells)
Complete enough rounds for everyone to perform each exercise at least twice.
Finish up with joint mobility and plenty of water. Good times! 🙂
* Substitute with double kettlebell cleans and presses if a rope is not available, OR handstand practice, etc.
Leave a Reply