At the moment, I am instructing/coaching 12 kettlebell training classes per week and am rounding up on 1200 classes since I first certified as a Kettlebell Coach.  That is a whole lot of weight that has been moved before my very eyes by folks who stand in testament to dedicated well being!

Creating great classes is an engaging challenge for me.  I love to think about movements and combinations of movements which will achieve varying goals, challenging participants’ bodies and minds in different ways.

Yesterday’s Kettlebell Wrastle

Warm Up

  • Body weight exercises: 5 minutes running, including stair running, followed by jumping jacks, body squats, burpees and walking lunge variations.
  • Upper body kettlebell exercises: shoulder twists, side swings, shoulder tosses, standing pullovers and halos.
  • Kettlebell Swings: 25 two hand swings, 30 alternating swings, 25 two hand swings, 30 alternating swings
  • Snatch to Windmill inverted pyramid: 3 L 3R, 2 L 2 R, 1 L 1 R, 2 L 2 R, 3 L 3 R

Then

  • 10 L 10 R Single Leg Deadlifts (leg opposite the kettlebell is the supporting leg)
  • 10 L 10 R Tactical Lunges
  • 20 Power Swings
  • 10 L 10 R Suitcase Dead lifts
  • rest
  • 10 L 10 R Slow Negative Military Presses
  • 10 L 10 R Cleans to Rack
  • 20 Push Ups
  • 10 L 10 R Snatches
  • rest
  • 10 L 10 R 2 hnd Single Leg Deadlifts (kettlebell to outside of foot)
  • 10 L 10 R Pick Up Lunges
  • 20 Power Swings
  • 10 Dbl Kettlebell Suitcase Deadlifts
  • rest
  • 10 L 10 R Viking Push Presses
  • 10 L 10 R Renegade Rows
  • 20 Push Ups
  • 10 L 10 R Snatch Lunges
  • rest
  • 10 Crush Curls 10 O/H Extensions x 3
  • 10 Rollups 10 Kettlebell Crunches x 3

Cool Down & Stretch

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