You are currently browsing the tag archive for the ‘kettlebell workout’ tag.

today i subbed a class. i coached a kettlebell class – well, a kettlebell circuit – at atlantic fitness east. this is the gym where i first began coaching/instructing kettlebell training.

it just so happens that today is only 8 days short of the nine year mark of group kettlebell love in pei. though i used kettlebells to train private clients (amazing Tracy, now a competitive power lifter, and Mandy, now a 3rd dan black belt TKD and international ref) prior to beginning the group classes, it took a bit to develop a group/class format and get it underway. there were no resources on line to help with group kettlebell training and nothing in my first certification course to suggest a path.

it was exciting to create a format and it has been quite satisfying to see the number of instructors who have subsequently adopted and/or adapted my methods.

i am a bit of a math/statistics/records geek. today’s class was the 19th class i’ve led this week (not exclusively kettlebell classes) but the 3660th kettlebell group that i’ve coached.

that is an unfathomable amount of iron moved and movements coached over the years.

when i came home after today’s class and reflected, i realized that two of the women in this morning’s class were also in that first class 9 years ago.  anne and dianne. steady and beautiful, strong and resilient. friends. friends forged through the iron.

i honor you for every time
this year you:

got back up
vibrated higher
shined your light
and loved and elevated
beyond

—the call of duty.
~ lalah delia

xo

 

 

United Kettlebell Warriors

United Kettlebell Warriors. Oh they look friendly when the workout's over!

Why did the group of fun-loving sweat-dedicated crazy-ass country kettlebell warriors cross the road?

Well, I’m glad you asked.

To pile in to a vehicle and take a 40 minutes drive to share a class with a group of fun-loving sweat-dedicated crazy-ass city kettlebell warriors at the whole way health and fitness studio!

In their honour, the RAUCOUS WORKOUT:

Warm Up

  • Jump Rope
  • Walking Prisoner Lunges
  • Y Squats
  • Hip & Shoulder Rotations

5 Swings/5 Bottoms Up Squats x4

  • Rest & Repeat

5 Snatches 5 Stationary Pause Lunges Left then Right

  • Rest & Repeat x3

1/2 group TGU Sit UPs 30 seconds Left then Right

1/2 group Gymstick V Sits 30 seconds/Gymstick flutter kicks 30 seconds

  • Rest & Repeat
  • Groups Switch: Repeat x2

5 Single Leg Clean/Sink/Press/J-Bends 30 seconds Left then Right

  • Rest & Repeat

5 Seated Presses/Side Plank 30 seconds Left then Right

  • Rest & Repeat

5 Swings/5 Bottoms Up Squats x4

  • Rest & Repeat

Ass-Kicking Butt Kicker Tabata

It was a great 45 minutes.  They worked hard, groaned loud, sweat a bit, and made me laugh.  I had so much fun and I hope they enjoyed it as much as I did.  Thanks to each and every one of them.

Warm Up with Jumping Rope

Warm Up with Jumping Rope

Single Leg Clean/Sink/Press

Single Leg Clean/Sink/Press

Gymstick V-Sits

Gymstick V-Sits

Gymstick Flutter Kicks

Gymstick Flutter Kicks

Seated Press

Seated Press

Side Planks

Side Planks

The workout was RAUCOUS!

The warriors?  They absolutely ROCK!

(….and what’s this I’ve heard about the post-event swarming of Dairy Queen?  Hm?)

My partner and I generally make it to the gym together three times per week.  On the early morning Tuesday and Thursday visits we do our own thing but on Sunday mornings we began a routine of working kettlebells together.  These workouts have been on hiatus for many months as I rehabbed from my bilateral adhesive capsulitis, but today we re-ignited our mutual sweat fest.

The workout we completed today was the same workout I put the Friday morning training group through this past week.

a kettlebell pose

a kettlebell pose

Here’s what we completed this morning:

Jump rope warm up and range of motion exercises for various joints.

  • 5 Turkish Getups each side
  • 5 Windmills each side     *for the TGUs and Windmills I used a dumbbell instead of a kettlebell as I still do not have sufficient rotation in my shoulder joints to complete the moves and support the kettlebell
  • 10 clean and racks each side
  • 4 sets each:  5 clean and front lunge combinations both sides
  • 4 sets each:  8 press and back lunge combinations both sides
  • 4 sets each:  5 single arm rows/rack squats both sides
  • 4 sets each:  8 single leg deadlifts/crush curls both sides

We finished off the workout with 7 sets of snatches: 30 seconds each side; 25 seconds each side; 20 seconds each side; 15 seconds each side; 20 seconds each side; 25 seconds each side; 30 seconds each side.

We were both able to fire off more snatches in the finishing 30 second intervals than in the starting intervals and it felt good.

Quite sweaty we headed home, happy to share a post-workout breakfast with our daughter, grateful for the privilege of hot running water, anticipating what may hurt tomorrow morning.

Really a great together-start to summer 2009.

class schedule

Archives

tweeting

the whole way on facebook