A little random Friday Funtime to keep everyone on their toes. A tough and crazy week for a lot of people, so its good to stay sharp with a nice workout, right? A range of "reasonable" kettlebells was available for my small group to use for the different exercises - typically going heavier with the 2 hand swings and swapping out as necessary. 4 Rounds: … [Read more...] about Friday ‘Funtime’
Workout
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
Another Manic Monday Station-Based Circuit……
Another fun station circuit for the small group - we have an awesome new member who joined us over the weekend and I am proud to say she is already raising the bar - in other words...LOOK OUT GUYS. Start out with your favorite joint mobility exercises of course Repeat 5 times, resting minimally, but as necessary - 20 kettlebell swings 5 "find the ground" (kneeling … [Read more...] about Another Manic Monday Station-Based Circuit……
Maniacal Monday – a “300” Workout for Kettlebell, Bodyweight and Optional TRX
I realized we hadn't done a "300" workout in a while - so it was time to write up a nice mean one for us all to enjoy. Always begin with your joint mobility exercises - then we warmed up with 20 two hand kettlebell swings. Do 3 rounds of the following to add up to 300 (perfectly executed, right?) reps in your best time possible - resting as needed - but always … [Read more...] about Maniacal Monday – a “300” Workout for Kettlebell, Bodyweight and Optional TRX
Wednesday’s Wicked Circuits – Kettlebell and Optional TRX Workout
Another drizzly day yesterday, similar to the one which inspired the Hanging Gardens of Babylon Workout some weeks ago. Which the participants really seemed to enjoy - one even requested "more workouts like that one!" For whatever reason, my group seems to like circuit workouts that require them to move through a few different "stations" We bring out a large assortment of … [Read more...] about Wednesday’s Wicked Circuits – Kettlebell and Optional TRX Workout
Variation on Program Minimum
We have more beginners at the Friday 6pm class here in Winter Park, so its a great day to focus on the basics (which is really something on which EVERYONE should be focusing). Since everyone could stand to review and continue to progress with their basic kettlebell swing and get up, I designed a very basic plan using a variation of the Enter the Kettlebell program minimum as … [Read more...] about Variation on Program Minimum
Quick Celebration Workout….
For nothing short of a little pride and vanity, I wanted to make sure that the first kettlebell class that I led after becoming an RKC Level 2 instructor was one of my own. With less than 24 hours to go - before substitute leading a friend's boot camp and kettlebell class, I had to think fast. The workout is not for beginners, and is a super quick one, but it was a lot of … [Read more...] about Quick Celebration Workout….
He called it “Woozy Wednesday”
My kettlebell small group members are a lot of fun, and one of them in particular seems to have a knack for coming up with little slogans. Yesterday's workout was hince named for the day of the week, which will forever be known as "Woozy Wednesday" because well - some of them got a bit woozy and had to walk it off from time to time. No cookies were chucked … [Read more...] about He called it “Woozy Wednesday”
Variation on another Iron Tamer Idea….
Modified another great Master RKC David "Iron Tamer" Whitley idea to suit my small group kettlebell class tonight. Grab your Gymboss timer and a moderately sized kettlebell for this one! They did 3 rounds of the following: Kettlebell in the right hand, stepping backwards into lunges with the right leg - for 30 sec Kettlebell in the left hand, stepping … [Read more...] about Variation on another Iron Tamer Idea….
A Sunday Practice Time Workout
Friday night's class was rained out! But we made up for that today - its basically a twist on program minimum with a couple extras thrown in for fun. Start with your favorite joint mobility exercises then On your best time (just taking breaks as needed) do 5 rounds of the following Kettlebell Halo - 5 Right, 5 Left 20 Swings (one or two hands your choice!) … [Read more...] about A Sunday Practice Time Workout
