Baltimore AM Kettlebell Class

Today we did our usual joint mobility and followed that up with another tabata kettlebell workout.

For 15 minutes we did

20 seconds on, 10 seconds off

Goblet Squat

Left one armed row

Right one armed row

Push ups

Rested for 3 minutes and did 5 minutes of:

30 seconds on, 30 seconds off

Swings

Fells Point Early AM Kettlebell Class

Today we did our usual joint mobility and followed that up with another tabata kettlebell workout.

For 15 minutes we did

20 seconds on, 10 seconds off

Goblet Squat

Left one armed row

Right one armed row

Push ups

Rested for 3 minutes and did 5 minutes of:

30 seconds on, 30 seconds off

Swings

Kettlebell Tabata Workout, Baltimore Style

After 15 minutes of our usual joint mobility work we did this Tabata Extra!

Station 1

Kettlebell Rows

Single Leg Hip Extension

Station 2


Goblet Squats

Kettlebell push up pass over

Station 3

Burpees

Get up Sit up

Station 4

Hill Climbers

Lunges

My classes spent 40 seconds doing work and 20 seconds rest transitioning from one exercise to the next. They alternated in this fashion for 4 rounds or eight total work periods before moving to the next station. Complete workout in this fashion.

Kettlebell Class in Fells Point, October 28, 2008

We really had to work this morning to get our joints lubed up as it is raining here in Baltimore. After accomplishing the joint mobility work we did a kettlebell workout with 2 Supersets and then also an interval combining a few different smokers.


A1- Goblet Squats, 12 reps, A2- Push ups, 15 reps and we did this 3 times with a minute of rest between supersets.

B1-Rows, 12 reps per side, B2- 1 clean and then 8 presses per side, 3 times with a minute of rest. We spent a fair amount of time on the phenomenon of creating tension with the press and I saw huge gains in this one session and that was quite exciting! Good work all of you.

The interval part of our workout today was killer and this was where it got good fast! We did 1 minute of jumping jacks followed by running in place for another minute and finished with 1 minute of burpees. Swings for 1 minute and finally jumping jacks for another minute.

Charm City Kettlebell Class, October 27, 2008

Classes have gone extremely well today in Baltimore. The kettlebellers really worked extra hard so far today to get the most out of their sessions.

As always, we started with Joint Mobility and got everything warm and lubed up nicely.

3 Rounds

Thirty seconds on each side, so one minute of work and then thirty seconds of rest.

Split Squats

One Armed Rows

Push up/Plank

2 Rounds of the following

Burpee

one minutes of work, active rest for one and a half minutes for 2 rounds

Finished with 3 rounds of 1 minute of Swings and 1.5 minutes.

Nice work!