With the threat of nasty weather once again, we opted to have class at the cool East Coast Martial Arts Supply dojo. This was a simple but interesting workout which I’ve adapted for online listing (removed a new ab drill that I need to make an explanatory video for before listing it here – or need to discover what in the world it might actually be called?!)
We started with a Primal Move warm up then started right in with a mini version of the so called “sissy challenge”. Everyone chose a moderate kettlebell and began with:
- 15 swings, 1 burpee
- 14 swings, 2 burpees
- 13 swings, 3 burpees
- follow the pattern all the way to
- 1 swing, 15 burpees
Everyone was on their own time, resting as needed and drinking plenty of water. We were very grateful for the airconditioning… so very very grateful.
After a short rest and some demonstrations they began an “ab circuit” cleverly disguised as a full body circuit… or is that the other way around?! You decide. They did the following 4 times:
- 35 seconds – ab wheel roll outs from the knee
- 15 seconds rest/transition
- 35 seconds – plank with forearms on the ground and feet pressed into the wall (tough!)
- 15 seconds rest/transition
- 35 seconds – Russian twist
- 15 seconds rest/transition
- 35 seconds kettlebell goblet squats (14kg, 16kg, or 20kg+)
- Rest as needed
Lastly, everyone grabbed a kettlebell they can press well for at least 5 times… and paired up for “I go, You go” fun:
- 3 kettlebell military presses R/L
- 2 kettlebell military presses R/L
- 1 kettlebell military press R/L
- 5 strict push ups
We ended class with Primal Move and lots of water too….
In other news, I’m not one to participate in big ebook launches (except for the crazy ones I’m planning for my own future ebooks, but more on that later), but I did want to promote and look more into a new ebook from fellow RKC, Forest Vance: Kettlebell Challenge Workouts 2.0
I had a few questions about the ebook and of course about his own practice – check it out:
GiryaGirl: What inspired you to assemble this collection of challenge workouts?
Forest Vance: Well, I have an athletic background – I played football at the college level, and even had a couple of years playing in the pros. The football training I did was always centered around performance measures – like adding weight to the bench press or doing a few more reps on the back squat. When I got my first RKC certification about five years ago and really learned how to use kettlebells properly, it made sense to take this same approach to programming my KB workouts in a similar way. So I came up with this idea of the kettlebell challenge workout, and have used them in the classes I hold at my Sacramento, CA gym on a regular basis. We use them as periodic challenges to gauge progress, keep things exciting, etc. My clients love them, and they keep them motivated to keep pushing and moving towards their fitness goals – whatever they may be.
GiryaGirl: Who could benefit most from them?
Forest Vance: Folks of all shapes, sizes, and ability levels can benefit from kettlebells, for sure. However, these workouts are geared towards folks who have the basics of kettlebell training down already, and want something new and exciting and interesting to shake things up and take it to the next level and really challenge themselves.
GiryaGirl: Which is your favorite kettlebell exercise?
Forest Vance: Funny, I had never really thought of this question, but you are the second person who has asked me it today!! 😉 The swing is my favorite, just because it is so great for so many things – total body strength and conditioning, teaching folks how to hip hinge properly which is such a fundamental athletic movement, for just plain old getting an awesome and efficient workout in a super short amount of time.
GiryaGirl: What have been your greatest accomplishment with kettlebell training?
Forest Vance: I lost 64 pounds in 7 months shortly after I finished up my pro football career. Kettlebells have been a huge part of helping me maintain that weight loss – which is something I have to constantly work at! 🙂
Leave a Reply