Birthday Workouts are so fun to make - its one of the really fun things I learned about from local friend and fellow RKC, Alicia Streger.* Anyway - one of my small group participants turned 38 this week - and in honor of her birthday (and to help her recover from the sugar-riffic cake supplied by well meaning co-workers) I designed this workout for her. There's also a top … [Read more...] about The “38 Special” Birthday Kettlebell Workout
kettlebell workout
Fried on Friday – Kettlebell Workout with Options…
My small group was feeling very ambitious today - grabbing the largest of the kettlebells that I had brought out - luckily for them, there were smaller ones available - which they eventually switched down to - but we had some fun - and they got to enjoy the fact that I stayed up until 4AM last night pouring over the new Convict Conditioning 2 eBook - (pdf format fyi) because I … [Read more...] about Fried on Friday – Kettlebell Workout with Options…
Monster Monday Kettlebell Workout – with Optional Sandbag
Monday's small group class was really inspired by the fact I brought them some "presents" from my visit to Tallahassee's Laurel Blackburn, RKC Level 2 AND Dragon Door distributor for the Southeast USA. Read about the first day of that visit: Girya Girl visits Tallahassee Kettlebell Day 1 Anyway, true to form I brought a few things back for them - a 28kg, 14kg, and a "women's" … [Read more...] about Monster Monday Kettlebell Workout – with Optional Sandbag
Choose Your Own (Kettlebell) Adventure Workout
An amusing episode from my fitness-boot-camp-leading days was when a particular camper very loudly and emphatically warned the other campers NOT to try and bargain with me: "OMG you guys, STOP IT, seriously, DO NOT try to bargain with her - it will NEVER end up in your favor... JUST DO THE BURPEES. Trust me this could get SO MUCH WORSE..." Which always sort of puzzled me … [Read more...] about Choose Your Own (Kettlebell) Adventure Workout
Circuit for Kettlebell, TRX, with a bonus Tabata finisher
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
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
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
Leg Attack! Workout with Kettlebell and Sandbag
Lots of fun in the car port of pain today - keeping out of the rain and getting a whole lot of work done... Choose a moderate to heavy kettlebell (everyone had several to choose from, and made weight adjustments as necessary during the workout), and if possible, at least a 20lb sandbag. We used the nice little handmade ones I have - they're triple stitched and made to be … [Read more...] about Leg Attack! Workout with Kettlebell and Sandbag
Assessment and Mis-Matched Kettlebell Fun
After writing a blog post about how I will no longer try to weigh in at 123.5lbs for the 12kg kettlebell when performing the RKC kettlebell snatch test, I figured it was a good time to see where I stood with the 16kg test. Start with joint mobility of course - Open ended fun time - 100 snatches with a 16kg to "see what happens" and how long it takes Mis-matched … [Read more...] about Assessment and Mis-Matched Kettlebell Fun
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!
