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FSCN4088KETTLEBELL TRAINING

  • begins friday may 4th
  • MONDAYS AND FRIDAYS (*no class Monday May 21st)
  • 12:00p – 12:45p
  • Charlottetown Curling Club

 

kettlebell training will help kick all your fitness goals into high gear!  compound exercises work multiple muscle groups simultaneously, developing strength and muscular endurance and efficient caloric expenditure.  a focus on integrating breathing, movement and alignment with your ability to control balance and weight.  working with the kettlebell is combined with body weight exercises for an all around heart-pumping workout.

*if you have not worked with kettlebells before, please be in touch to arrange pre-session preparation

please register in advance.

  • 8 classes (1x/week) $72
  • 16 classes (2x/week) $128
  • drop in (for kettlebell-experienced practitioners only) $12

for registration or additional information, contact wendy   info@wendychappell.com  or leave message at 902-969-3738

row-of-hearts

love, wendy

 

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Louka Kurcerwell first off, you might be wondering just who is this Louka Kurcer?

i first met Louka on facebook, a place where communities grow and evolve. most anyone who has some mention of kettlebell in their profile, or are somehow affiliated with kettlebell training, will accept a friend request from a compadre kettlebell enthusiast.  Louka was training and growing his business and so we connected in the virtual world.

then, much to my surprise one day, as i am puttering in the kitchen, i hear him being introduced in a DNTO episode on CBC radio! that rather put his cool factor up in my books.

and, to continue with the coincidences, when i arrived at the site of the february 2015 StrongFirst SFG1 course – at United Therapies Strive in Winnipeg –  the first person i was to meet, as we doffed our footwear, was none other than Louka.  Louka was there as a course assistant.

this is how the kettlebell universe continues to expand.

so ….

Louka Kurcer is above all else StrongFirst. his training is based on the belief that strength fixes almost everything. he trains and teaches with a minimalist, yet highly effective, approach and is considered an expert in the practice of hardstyle kettlebell, flexibility, and bodyweight strength training within the StrongFirst community.
Louka’s attitude can be compared to that of an old-time strongman and a martial artist. he challenges his students to “practice” rather than “workout”.

he is about the underlying principles, not just the tools:

“an exercise or movement has greater value if it is done with quality and purpose. that is how I build real, long lasting strength.”

he believes strength training should be a lifestyle and advocates being able to train anytime and anywhere.

“A kettlebell can replace an entire gym…and if you don’t have one available, you can still get very strong using just your body.”

that is his one-mind-any-weapon mentality.
Louka currently teaches workshops in and around Montreal and is based out of Hardstyle Kettlebell Mtl. when he is not swinging a kettlebell or putting heavy weights overhead, he pursues his other passion of art in the form of painting and drawing (which was a part of his DNTO story).

check out some of his kettlebeasts:

kettlebeastsdoesn’t that almost make you swoon?

Louka is offering two days of workshops – and they are happening just weeks from now!

HARDSTYLE KETTLEBELL – TECHNICAL AND PRACTICAL APPLICATIONS

the whole way KB poster1if you haven’t yet worked with kettlebells, you might still be wondering why you would want to.

  • skills developed by kettlebell training increase body awareness which translates to better safer movement
  • kettlebell training develops functional strength. that which once felt heavy will feel like a toy
  • kettlebell training delivers bang-for-your-buck fitness. you can achieve extreme conditioning with all-purpose strength
  • kettlebells are compact and can be taken almost anywhere; they can replace an entire gym
  • kettlebell training can help heal & overcome injuries while simultaneously increasing flexibility, agility & strength
  • kettlebell training benefits both sides of the performance coin: maximal acceleration in the quick lifts and maximal tension in slow lifts
  • kettlebell training teaches the correct way to perform the exercises! you will stand out because rarely does a trainee use them properly, including many (uncertified) trainers

what, exactly, is HARDSTYLE KETTLEBELL?

the term refers to a style of hand-to-hand combat practiced in Russian Special Operations in the 1970s. in the 1980s, Hardstyle Kettlebell training was developed to support this combative practice.

hardstyle strength was exemplified by powerlifting and Okinawan karate. the common denominator in any hardstyle method is compression:

  • compress the muscles, because muscles produce force by tensing. maximize the tension
  • compress the joints, because a loose joint absorbs the force meant to go elsewhere; it “leaks” power and is easily injured
  • compress the breath, because a slack waist dissipates force like Jell-O. high intra-abdominal pressure increases strength
  • cCompress the ground, to maximize stability and to take advantage of the reactive forces
  • compress the focus. direct the force precisely to minimize losses

hardstyle strength training is the practice of the totality of compression skills.

this workshop will provide an in-depth practice of the 6 fundamental kettlebell exercises and their variations:

  • the Hardstyle KB swing
  • the KB Front Squat
  • the Turkish-Get Up and the Arm-bar
  • the KB Clean
  • the KB Military Press
  • the KB Snatch and the High Pull

plus, you will get:

  • technique/ form fine tuning, intensive practice
  • detailed progressions for every level of strength
  • coaching cues and exercise correctives
  • mobility drills to boost health and performance
  • safety procedures
  • program design

BODY WEIGHT POWER LIFTS – BEGINNER TO ADVANCED PROGRESSIONS

body weight progressions

body weight progressions

what are the Body Weight Power Lifts?


simply put, body weight power lifts are state-of-the-art drills that can be practiced practically anywhere which will increase your overall strength. the benefit is they have a large carryover to many real life applications. you will get back so much more than you put in!

this day long workshop will allow you to learn principles and techniques that will instantly make you stronger, such as total-body tension, power breathing and, NEVER training to failure. learn the Artificial Controlling Environment that will help your students and yourself become stronger fast.

you will learn that the KEY to all bodyweight drills is the hollow body position and you will receive detailed instruction in how to achieve and maintain this position.

all the exercise movements will be deconstructed and then progressively reconstructed for a systematic learning process, including:

  • the one-arm pushup series: hardstyle plank, pushup, one-arm pushup
  • tactical pull-up series: hollow rock, chin/pull-up, hanging-leg raise, front lever
  • pistol squat series: close squat, airborne lunge, pistol squat
  • handstand pushup series: headstand, handstand, piked/handstand pushup, headstand leg raise

this workshop will also cover how to design your own program incorporating the body weight power lifts.

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HARDSTYLE KETTLEBELL:  saturday july 18th, 9am – 4pm

BODY WEIGHT POWER LIFTS: sunday july 19th, 9am – 4pm

either workshop:

$200. by JUNE 30TH
$250. after JUNE 30TH

combine HARDSTYLE KETTLEBELL with BODY WEIGHT POWER LIFTS for
$350. by JUNE 30TH
$450. after JUNE 30TH

contact Wendy Chappell 902-894-8943
thewholeway@wendychappell.com
for information

payments via email transfer to
thewholeway@wendychappell.com
or through paypal
info@wendychappell.com

this is an opportunity you do not want to miss!

hardstyle kettlebell swing

hardstyle kettlebell swing

as it goes with any aspect of the fitness industry — personal trainers, group fitness instructors, older adult specialists, pilates instructors, and the like — there are plenty of fit folks in prince edward island who love to exercise and who quickly figure out that offering classes, leading facebook challenge groups, or instructing others is an easy way for them to get their own workout and make some money.

qualifications, other than their own personal journey to better health, seem not so important.

when they have no specific hands-on education, what they pick up from a youtube video or a dvd release can be detrimental to your health.

this post is, as the title indicates, about kettlebell training. i have heard quite a number of stories — more than the fingers on both hands — about unqualified instructors providing poor instruction. i have been asked to take over a kettlebell class from an unqualified (and therefore uninsured) personal trainer and i have had at least a half dozen studio participants tell me about correcting the technique of other ‘instructors’ in other fitness businesses.

i am sure other kettlebell coaches have heard similar stories.

and, just recently, i was told by someone who has a connection to fitness/recreational education on the island that some people don’t think anyone on the island is duly certified (and i hope this is not based on the perception that our certifying bodies are questionable, as they most certainly are not).

these two sides of the same coin disturb me. to that end, i am compiling a list of who, in our island kettlebell world, has what certification and where you can contact them if you are interested in solid, safe, knowledgeable instruction.

  1. Kelly Arsenault. certified as a Kettlebell Trainer 1 through KBell Training Academy. subs as an occasional instructor at the whole way health & fitness studio in Charlottetown.
  2. J-Mac Beauchesne. certified as a Kettlebell Trainer 1 through KBell Training Academy. competes in GS (kettlebell sport). instructs at The Fit Stop in The Credit Union Place in Summerside and subs at Isand Impact Mixed Martial Arts.
  3. Zelda Bernard. certified as a Kettlebell Trainer 1 through KBell Training Academy. not currently teaching/coaching. lives in Eastern PEI.
  4. wendy chappell. a Certified Personal Trainer, originally kettlebell certified through Agatsu as a Kettlebell Instructor Level 1 in 2007 and more recently with KBell Training Academy as a Kettlebell Trainer 1 and a KBell Jam Instructor and as an Instructor of Kettlebell Sport through Orange Kettlebell Club. a Master Trainer Candidate for KBell Training Academy; has attended Agatsu Kettlebell Instructor Level 2 (received a day of instruction from Steve Cotter) and StrongFirst Girya 1 courses. participated in in-person professional development with KBell Training Academy at the national CanFitPro conference and on-line in High Intensity Kettlebell Fitness with KBNY and Kettlebell Rehab: Hardstyle Methods in Corrective Exercise with IDEA Health & Fitness Association. to date, has instructed more than 3000 kettlebell classes, workshops and courses. coaches classes and works with personal training clients at the whole way health & fitness studio in Charlottetown.
  5. April Gregory. a Certified Personal Trainer certified as a Kettlebell Trainer 1 through KBell Training Academy and working toward a cert as a KBell Jam Instructor with same; Instructor of Kettlebell Sport with Orange Kettlebell Club. find current offerings at April Gregory: Kettlebell Training mainly in Souris and Up East areas of the island.
  6. Alan Howatt. certified as a Kettlebell Instructor Level 1 with Agatsu and an Instructor of Kettlebell Sport with Orange Kettlebell Club. teaches at Abegweit Kettlebells Sport Club in Mount Stewart.
  7. Lola MacLeod. certified as a Kettlebell Instructor Level 1 with Agatsu. teaches at Atlantic Fitness East in Montague.
  8. Stefanie MacQuarrie. a Certified Group Fitness Instructor, certified originally as a Kettlebell Instructor Level 1 with Agatsu and more recently as a Kettlebell Trainer 1 with KBell Training Academy and working toward a cert as a KBell Jam Instructor with same. classes are offered through “Alota Tabatas” Kettlebell Class in Crapaud and  subs at the whole way health & fitness studio in Charlottetown.
  9. Lindsay Moore. certified as a Kettlebell Trainer 1 with KBell Training Academy. subs at “Alota Tabatas” Kettlebell Class in Crapaud.
  10. Courtney Steele. a Certified Personal Trainer, certified as a Kettlebell Trainer 1 with KBell Training Academy. teaches and trains at Full Throttle Fitness in Morell.
  11. Danny Walker. certified as a Kettlebell Instructor Level 1 with Agatsu. teaches at Atlantic Fitness East in Montague.
  12. Susan Walsh. an Instructor of Kettlebell Sport with Orange Kettlebell Club since Sept. 2014. currently training under John Wild Buckly, owner of OKC. certified Kettlebell Instructor Level 1 through Agatsu and re-certified in Feb. 2014. teaching classes in kettlebell fitness since 2009 and practicing with kettlebells since 2008. owner of Studio K in Georgetown, PE.

kettlebell training is a very effective way of achieving goals. it is, however, very technique specific and as such requires specialized education of the provider.

let’s stay safe as we toss around the iron!

beginning

* to certified instructors: i compiled this list after alerting all on the list to my intention of writing this post. if i have made a mistake or omission, if you would like to be removed from the list, or if you would like to be added to the list, please get in touch.

*to training clients and class participants: this may or may not be an exhaustive list of certified kettlebell instructors on prince edward island. you can always ask your instructor about her/his qualifications and, if they are certified, send them along to be edited into this post.

the briefing on the physical testing

being briefed on the physical testing

last weekend (september 13/14 2014)  i attended an Orange Kettlebell Club (OKC) Instructor Certification Course hosted by Tim Bell of  Bell’s Kettlebell Concepts in Halifax, NS.

OKC, out of California, offers Kettlebell Sport Training and competitions. head coaches have all certified through the International Kettlebell Sport and Fitness) Academy (IKSFA) in Russia and they all have a passion for getting on the competition platform and digging deep.

john wild buckleythe Halifax course was fortunate to have the expertise, passion and big-heartedness of John Wild Buckley and Jason Dolby. These two are exceedingly adept guys, each with a unique skills set which complements the other. They are a dynamic team with razor focus, fiercegentleness and a gigantic sense of fun.

18 participants spent two days being walked, jogged, waltzed, jason dolbyand jitterbugged through the breakdown of the 3 competition lifts – the snatch, the jerk, and the long cycle.

Jason and John have pretty amazing coaching skills and cueing techniques which helped create movement patterns where none existed, fix impoverished patterns that were already established, dealt with anxieties and concerns, and built confidence. They have mastery over the nuances of kettlebell sport and are fine wizards of building mental toughness and a strong sense of community.

yeah, they filled me fuller than i thought possible.

on day 1 we talked of thumb direction grips, how to find, stay and return to your home/shelf position on the iliac crest in rack, the importance of a great warm up, power production and energy conservation and bonestacking, or skeletal support in stance.

we learned and practiced backswings (swings) and cleans and jerks. the nuancing of timing on hand insertion and avoiding callus-catching were covered. the flow from the dip to the undersquat of the jerk was a challenge for many of us and it was a fascination watching as John repeatedly broke it all out in a multitude of ways and put it back together again. with surgical precision.

there was so much for me to learn from just watching these guys work. soak it in, percolate, synthesize and integrate, try it out, find the best fit.

and there was an ongoing transmission on patience; one of my favourite parts of the training. waiting for the kettlebell to be weightless for the smooth sweet spot insertion; waiting for the trigger point – the 7 o’clock position – on descent before hinging the hips and lowering the torso into the backswing; waiting for the breath to direct the movement. these lessons, and those on accepting your body as your best coach, jenga-stacked into my buddhanature. these are some of the foundational blocks of everyday warriorship and living with courage.

day 2, after reviewing and tuning up a bit of our day 1, took us through the snatch and breath work. Breathing is what keeps it all together in a competition setting, each movement finely set to the rhythm of the breath: when they remain aligned there is grace and beauty and the ability to endure; when they fall out of rhythm, like the first practice of a varsity marching band, the results, while youtube worthy, are not pretty.

the weekend culminated with written and practical testing. The practical testing required us to mimic a competition: picking whichever of the three lifts we wanted, we performed a 10 minute set with just the one hand switch (if working a single kettlebell lift) at, minimally, entry level of the OKC competition ranking table.

i chose the 12kg long cycle, requiring 64 reps.

i did not meet the testing requirements and have set a personal goal of retesting before the end of the year. i will meet those standards and i know there will be a lot to learn in the process.

the course was an amazing learning and practice weekend. i am so very grateful for the opportunity to learn from the other 17 participants and be coached by John Wild Buckley and Jason Dolby; they are (taking a bit of poetic spelling license here) Sport Trainers and Competitors ExtraorDONAIRe.

chu-hi!

 

this post is a lightly edited version of one i wrote for my blog at kbell training academy.

this painting of me is the amazing work of Renee Laprise of www.onelovelywitch.com

this painting of me is the amazing work of Renee Laprise of http://www.onelovelywitch.com

i have, of late, been giving quite some thought to the variety and breadth of kettlebell training that is around these days and what it is i offer to my clients and class participants.

i have taken a number of kettlebell certficiations, workshops, and courses and follow the work of a number of folks forging creative and awesome ways to train with kettlebells.  from the straight up hardstyle brought to north america by Pavel Tsatsouline to the girya sport style of Valery Fedorenko, from the mma blend of Joey Alvarado, to the group kettlebell programming of Ajamu Bernard, a myriad fitness kettlebell variations are available.

there are strong differences in training philosophies which give rise to all manner of stylistic variations and nuances across this kettlebell universe.

in my classes, i offer a variety of styles and sometimes a meshing of styles, in order to achieve certain class outcomes.  in my personal training, i coach hard style, or close to, or sport style depending on the goals of the client.

earlier this week in a class i taught, there was an interchange about the ‘proper’ performance of a movement.  it was a great example of stylistic differences and it related to the execution of the kettlebell windmill.

here, Shawn Mozen of Agatsu, coaches straight legs (his students coach locked out knees)

 

and here, Pavel Tsatsouline of StrongFirst, coaches a soft forward knee

the training philosophies of these two men are quite different (check out their websites to learn more). and, in the world of strength, conditioning and fitness, the same movement may be executed differently to address different goals.

a part of my job as a fitness service provider is to work fast and furious to stay at the edge of industry knowledge and practice;  to wisely and judiciously distill, synthesize and package that information; and, to deliver safe and effective services.

this week has been an awesome learning week!

i am indebted to the many brilliant minds with whom i have had the honour and privilege to study and work in the last dozen years. i am excited about the many courses and workshops i will be attending in the upcoming months. i am grateful for the challenges to my skills and knowledge offered by colleagues and the questions posed by clients and class participants.

move and be still, wendy

 

i am so very pleased and privileged to have had Amber Petersen come into my life. this woman is strong and capable, definitely an individualist but at the same time an amazing and supportive part of a team. by day, Amber pays her bills by reproducing oversized things. enough said. but, i’d guess her daytime persona simply provides the means to her passions – woodsmoke and cold beer, atv’s and cabin living, snow mobiles and chainsaws, self reliance and sheep in need of shearing. she is fiercely active, perhaps a tad hard on herself, and smart as a whip. amber started kbell jam with the very first session i launched in january 2013 and she is still around, tossing big ol’  kettlebells, and spreading work-hard love and the essence of effort. i love her.

amber shears

Amber shearing sheep. A highly skilled and dwindling art which requires strength and stamina.

I have been aware of the need to work out since a fairly early age. I’ve never been greatly overweight but always a little chubby, so I have always been aware of the need to stay active. In recent years I was doing a lot of at-home workouts (P90X and the like). However, in December of 2012, I found myself in a slump and I was struggling to get motivated, so I decided to try a new class. That class was called Kbell Jam.

I was completely new to Kettlebells and to the whole way health & fitness and Wendy. I took one kettlebell skills clinic to get acquainted with a kettlebell and decided to sign up for 8 weeks to see how it went.

I’m a pretty outgoing person, not exactly the shy type. But all the same, I was a bit nervous starting out. I was grateful to be able to “blend in” in the class at first. I was able to pick a spot and a kettlebell and stay in my little area to complete the guided workout. Wendy was awesome, she’s encouraging and she’s knowledgeable especially about kettlebells and movement techniques. Right away I clued in to the combination of cardio and strength that kettlebells provide. As someone who enjoys strength workouts but could really use more cardio, I much appreciated that! More bang for your buck!

I think it was at week 5 or 6 that I had decided I needed to extend my 8 weeks to the full 12 weeks. You see, in week 5 the format changes, we were separated into small groups. And the change also . It forces you to use the heavier ‘bells for certain exercises; it challenged my body in a new way. I also was able to get to know some of the other people in class thanks to the small groups. Fun, friendly competitions were born as we egg each other on (even to this day) to push ourselves to a healthy limit. Every class is something different and although I have read about muscle confusion and why it is important, I more just appreciate this out of a LACK OF BOREDOM … you just never know what to expect.

After the 12 weeks were done I immediately signed up for another 12, and now I can’t seem to stop! Although it is sometimes offered at different times, I love the 6 am session: get it done and out of the way, ready to start the day type workout. I love the girls in class. I enjoy watching the others grow as they move through the 12 weeks, starting with small ‘bells and progressing to using some of the heaviest ones!

amber push up

push ups with meticulous form

This year I signed up for 2 concurrent Kbell Jam sessions, putting me at 4 days per week. I have lost 7lbs in the 12 weeks. And one full size. This may not seem like much, but as someone who loses and gains quite quickly, and also was not dieting at ALL during that time, I think it says a lot. In fact, I credit Kbell Jam alone for this weight loss.

new to the game but still playing hard

new to the game but still playing hard

I find the functionality of kettelbell workouts to be amazing. I’m pretty physically active and find that training with kettlebells has made my day-to-day activities much easier.

Last week I finished off another 12 weeks of Kbell Jam and now am trying a NEW Kettlebell class. I’m quite excited about it, and more than addicted to kettlebells!

christmas kettlebellse

well, another wonderful holiday season is upon us. the snow is piling up, the house smells of christmas baking, our social lives are in high gear, and it is easy to keep a smile on our lips and a hug in our hearts.

when the festivities end, and return to the richness of our day-to-days, we realize we are blessed to live in an area with a wealth of fitness options.

if you`ve been wanting to take on kettlebell training, a skills clinic early in the new year let`s you immediately act on that thought. the clinic is complimentary.

when you lift a kettlebell, you train your mind as well as your body.  it just might change your life.

kettlebell skills clinic

saturday, january 4th

9:30am – 10:45am

the whole way health & fitness studio

2nd floor, 2nd door  306 university avenue

get in touch with me, wendy,  if you have questions: 894-8943 or thewholeway@wendychappell.com

on the linehealthy, fit bodies require good food, regular sleep, loving companionship, intellectual stimulation, a sense of purpose and kettlebell training.

really.

learn all you need to know about kettlebell training at a complimentary Kettlebell Skills Clinic.

saturday march 16th at 9:30am

please register in advance by contacting wendy.  902.894.8943  or thewholeway@wendychappell.com

it is time to let Kettlebell Training change how you think about fitness, exercise, and your well being!

p.s. tell your friends about the clinic, i bet they are interested!

kbell jam banner

this dance with kettlebells began with an interview and photo spread of Andrea DuCane in Oxygen Magazine in 2005. it has whirled me through a half dozen training workshops and certifications. it has dervished me into opening a training studio.

and still, it cartwheels and sashays me in all sorts of fascinating and interesting and exciting directions.

like kbell jam.

cool.

one of this country’s finer providers of  kettlebell certification is the kbell training academy, run under the thoughtful and skilled tutelage of ajamu bernard. i took ajamu’s kbell trainer specialist cert a while back and have had some contact with him sporadically over the last few years.

about 2.5 months ago i decided to check out his kbell jam group trainer specialist certification. admittedly, it did not, on the surface, really seem like my kind of thing. i mean, he mentioned using music in a group kettlebell class. in my mind there isn’t much of a place, let alone need, for music when you’ve got a kettlebell in your hand.

besides, for no good reason, i have an aversion to shortening ‘kettlebell’ to ‘kbell’. did he have to call this whatever-it-was-program kbell jam? i never find myself saying dbell (dumbbell) or bbell (barbell) or cbell (clubbell). really? kbell? there is only one additional syllable to stumble over if you were to say kettlebell. really.

of course, i couldn’t allow such an insignificant issue to influence me. with a bit of mental tap dancing, i shoved myself past the kbell induced glottal balking. i wanted to remain open and i was intrigued.

off to toronto i jetted.

it was a weekend without regrets.

kbell_jam_ad_flatkbell jam, the world’s #1 group kettlebell training program, is about to launch in pei!

so, what the heck is kbell jam?

  • it is a 12 week pre-formatted program
  • 4 weeks focus on edurance
  • 4 weeks focus on strength
  • 4 weeks focus on power
  • regression and progression sequences make it suitable for most fitness levels
  • music may be used (i’m still debating this!)
  • it is a group, a community, of like-minded folks getting together to dance their lives in healthy directions
  • and, in the studio, it is an exciting 8 or 12 week event; a shared experience where personal awarenesses may shift and shake and shimmy

and, from the kbell jam website:

kbell jam is a functional fitness program based on the principles used to develop young athletes. participants will develop the skill to successfully perform kettlebell lifting techniques in a fun group environment. in kbell jam, performance and body transformation go hand-in-hand. as you master the skill of using your entire body to move a kbell weight, you will see tremendous improvements in your core strength. as you develop the stamina to complete a kbell jam workout, body fat will melt away.

the result is a sleekier, sexier you with more energy and more strength.

i am really excited to be launching kbell jam in two and a half weeks. i got so psyched by the potential of this group kettlebell format that i rolled out a broadly-based health & wellness challenge as part of the launch.

you can find program details on the facebook event page: kbell jam transformation – 8 or 12 week challenge programs for 2013

the 6:00am spaces are filled. but there are still a few spots open in the 6:00pm group.

this may be the place where your wellness needs and goals find partnership with healthful habits, fitness and fun to trip the light fantastic.

do not get them wet, do not feed them after midnight, do not expose them to bright light

in the studio this morning.

8:15am.

10 intrepids: christine, jane, udo, mary lou, tracey, kelly, sherri, zoey, paula, lorna.

arranged in an arc. strong & resilient in this rainbowlike formation.

an array of kettlebells, varying in weights, at their feet.

kettlebells made wet, fed after midnight, exposed to bright light, aching to move.

a group — people and kettlebells — always ready to stand up to a workout.

that was no bravado in the depth of their eyes, that was the real deal.

saturday gremlins (do this at home)

warm up: jump rope and kettlebell joint mobility.

tabata 1

  • dbl kettlebell deadlift alternating with mountain climbers

tabata 2

  • dbl kettlebell swings alternating with jump squats

tabata 3

  • dbl kettlebell bent over seesaw rows alternating with strides

tabata 4

  • dbl kettlebell rack squats alternating with rumble runs w/ drops

tabata 5

  • dbl kettlebell seesaw push presses alternating with push off side lunges

tabata 6

  • dbl kettlebell alternating pick up lunges alternating with burpees

tabata 7

  • one kettlebell in rack, one kettlebell in overhead lockout walking figure 8’s alternating with front plank

tabata 8

  • dbl kettlebell chest press alternating with hollow body hold

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