October Kettlebell Complex!

Our 2012 Workshops start this weekend!  Here's a quick demo video to share with friends or family who ask... "What the heck is a kettlebell?"

(video here)

Here's your October Sweat Fest ... tackled and KILLED by the 6 pm Kettlebell Class tonight.  Way to go guys!!

Mobility:

  • Neck Rolls w/ bell behind your back
  • Shoulder Circles
  • Hip Swings/Circles
  • Knee Circles
  • Spell Name w/ Ankle
  • Turkish Get Up Progressions

Warm Up:

5 sets -->

  • 10 body weight squats
  • 10 push ups

Strength + Conditioning:

3 sets -->

  • 10 Swings (2 handed)
  • 10 Military Presses (5 Right/5 Left)
  • 10 Swings (1 handed - 5 Right/5 Left)
  • 10 Power Breaths in Plank
  • 20 Alternating Lunges (or take a big ol' lap of lunges!)

Endurance :

*rest as needed between sets and ladder rungs

  • 10 swings x 5 sets
  • 15 swings x 4 sets
  • 20 swings x 3 sets
  • 25 swings x 2 sets
  • 30 swings x 1 set

STRETCH!

Lots of love, all!

Dragon Door Bell Line Up