Most people are running around like maniacs on Mondays – so here’s a quick kettlebell workout to start the week off right. This was written for 2 classes – a 50 minute class and a 30 minute class. I’m going to share the short one – now… don’t think that short means easy.
We began with joint mobility then a small warmup circuit with the “usual kettlebell” which was for most people, the 16kg kettlebell.
- 20 2-hand swings, 10 “slingshots” (aka “around the worlds) to the right
- 20 2-hand swings, 10 “slingshots” (aka “around the worlds) to the left
- 20 2-hand swings, 30 count “hot potato”
Next we got out the dowels, and practiced the hip hinge a little before hitting 5 sets of 5 HEAVY kettlebell swings (I’m not joking heavy – a choice of 24kg, 28kg, 32kg, and of course the beastly 48kg kettlebell is always available for such things). Participants were encouraged to remind themselves of the effective hip hinge and to do the occasional pump stretch as active rest between sets.
We then did a suitcase deadlift with one heavy kettlebell – walked to an appointed distance, set it down, suitcase deadlift on the other side and headed back. After that – 10 1 arm swings with the “usual kettlebell” (in this case 14kg, 16kg, or 20kg) on each hand. This pattern of carries and swings was repeated 3 times.
Next, “mini furnace:
- 45 seconds overhead lunge right, 15 seconds transition
- 45 seconds overhead lunge left, 15 seconds transition
- 45 seconds 2 hand kettlebell swings, 15 seconds transition
- 45 seconds half kneeling windmill right, 15 seconds transition
- 45 seconds half kneeling windmell left, 15 seconds transition
- 45 seconds 2 hand swings, 15 seconds transition
- Full Get Up right, Full Get Up left (on your own time)
Cool down with joint mobility – and well we also played with the mace some more too. Great practice!
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