Inefficient exercise is quite effective for whipping you into shape. Example: Driving your car for 1 mile = efficient Running uphill for 1 mile = inefficient Inefficient moves make you work. Ideally, in a safe and repeatable manner. Done with good form and aggressive intent, heavy kettlebell swings fit the bill. When you pair them up with floor-based work like … [Read more...]
5-Minute Hip Warm Up for Kettlebells (Yoga Movement)
Lately I've been warming up with freestyle yoga-inspired movement flows. The idea is to start moving and emphasize whatever you need to loosen up or work that day. Here's an example of a series I typically do before swings and squats: https://www.youtube.com/watch?v=9OQUckS_5F4 … [Read more...]
Kettlebell Class 3/28/15
Warm-Up Bird Dogs x 20 Kneeling Hip Flexor Stretch x 30s each Jumping Jacks x 40 Naked TGU x 5/5 Work Out Swing / Clean / Reverse Kneel / Press / Lunge Up x 8/8 Squat Doubles 5x5 Swing Doubles 5x10 (Doubles if possible) Bottoms-Up Clean & Walk (circle the space) x 4 … [Read more...]
Kettlebell Class 3/26/15
Warm-Up Kneeling Halo - 30s each knee Glute Bridges - 20 Windmills - 5/5 Reverse Lunges - 10/10 Light 2H Swing - 2x25 Work Out Doubles: 5 Swings 1 Clean 2 Presses Rest 30s Repeat 3x 5 Swings 1 Clean 3 Squats Rest 30s Repeat 3x H2H Swings - 100 (Stop for rest at 80% effort) Snatch Practice Swing/High Pull/Snatch … [Read more...]
Kettlebell Class 2/28
Hey Y'all! I'll be doing the Spartan Trainer Certification this week, so Tracy will be taking the helm. Stay warm and have fun! Warm Up BW Overhead squats x 20 Dead Bugs x 20 Bird Dogs x 20 Workout Round Robin stations: 10 2H Swings 5 Deadlifts (BB or KB) Hollow Body Rocks Rest x 3 Rounds 8/8 1H … [Read more...]
Kettlebell Class 1/7/14
Warm-Up Walking Knee Hugs Goblet Squats Back Bends Workout Plank Swings Squats 45 seconds each x 20 mins Military Press 3 x (1-2-3) 1/2 Mile … [Read more...]
Kettlebell Class 1/3/15
Warm-Up Rocking variations Bird Dog High Knees Butt Kicks Bow Hamstring Stretch Work-Out 15 Minutes Skill Practice: Crow stands / Handstands / L-Sits Bottoms-Up Clean & Press / Single-Leg Deadlifts / Deficit Deadlifts 20 Minutes Kettle-Yoga: Up/Down Dog x 10 H2H Swing x10 Crescent Lunge each leg Goblet Squat x10 Tree 1H Swing x … [Read more...]
Kettlebell Class 12/20/14
Warm-Up Kneeling Hip Flexor Stretch Glute Bridges Side Plank Up-Down Dog Pigeon Stretch The "2014" Workout 20 Jumping Jacks 14 Lunges x2 20 Swings 14 Pushups x3 20 second plank 14 Mountain Climbers x4 20 Squats 14 Rows x5 1 Mile … [Read more...]