The kettlebell is a thing of beauty. Simple. Nothing wasted. And one of the most effective and dynamic tools available for overall, complete conditioning.
Many people only think of the kettlebell for building strength. However, when you enter the world of the kettlebell, you’re not just building lean muscle. You are also sending your heart rate soring as you improve your balance, explosiveness, flexibility, range of motion, core and stabilization strength and burn roughly as many calories as running the same amount of time at a six minute pace.
Not a bad way to start the day.
The best exercises are simple, compound motions, employing a wide assortment of muscles. And so we began.
Warm Up
- Mosey to the grinder, KBs overhead, alternating arms.
- Trunk twist
- Hip-opening twisting-lunges w/hamstring stretch
The Thang
Without rest
- 20 Two-handed KB swings, 10 KB Burpees
- 20 Two-handed KB swings, 9 KB Burpees
- 20 Two-handed KB swings, 8 KB Burpees
- 20 Two-handed KB swings, 7 KB Burpees
- 20 Two-handed KB swings, 6 KB Burpees
- 20 Two-handed KB swings, 5 KB Burpees
- 20 Two-handed KB swings, 4 KB Burpees
- 20 Two-handed KB swings, 3 KB Burpees
- 20 Two-handed KB swings, 2 KB Burpees
- 20 Two-handed KB swings, 1 KB Burpee
- Plank until all PAX done (200 swings, 55 Burpee presses)
Recovery (aka “back savers”)
- Down Dog
- Cobra
- Pigeon (alternating sides)
- Down Dog
- Cobra
Two rounds
- 20 skull crushers
- 20 goblet squats
- 20 curls
One Round – 20 x Bell on the Shelf (Twisting seated Press)
Mary
- 20 flutter presses
- 25 KB LBC
- 30 sec Side Plank, KB extended (left)
- 30 sec Side Plank, KB extended (right)
Moleskin
Not much mumble chatter today. Just good old fashioned hard work by the PAX. Welcome Blitz-virgin Lemon. You picked a tough one for your first time. Welcome also to 16 year old FNG, VH1. He was the only one of the PAX who was not trembling during the KB side planks.
Announcements & Prayers
Gratefully
Cut Me Mick
