Monday I decided to give the beginners group a mini intro to the much beloved or hated (depends on the day and who you are…?!) Sissy Challenge. They went on the moderate/light sized kettlebell side of things, but if you want to ramp up the “fun” use a heavy kettlebell for this one:
Start with your favorite Joint Mobility warm up exercises-
We then continued with the new form of the quick kettlebell warm up from strength coach and good friend Tim Shuman, RKC2:
- 10 deadlifts, 10 swings
This also allowed me to do some minor form correction and a little “ok, I see we forgot a couple things over the weekend” review.
It was then time to start the ascending/descending fun times:
- 20 2-hand kettlebell swings, 1 burpee
- 19 2-hand kettlebell swings, 2 burpees
- ………….. down to
- 1 2-hand kettlebell swing, 20 burpees
The beginners group then learned the specific joy of the RKC style plank – and why they will never ever win a plank contest doing it that method. 🙂 One, a Pilates enthusiast, was really happy to be able to ramp up her plank practice with the intensity of the RKC principles – it means more bang for the buck time wise as well.
- 30 seconds RKC Plank
- 30 seconds Rest
- 30 seconds Russian Twist
- 30 seconds Rest
- Repeat until sufficiently taxed, but stop before your form deteriorates
Finished up with joint mobility – a good time!!! 🙂
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