Wednesday morning Kettlebell class was a potent mix of exercises for time, plus sets. Rest assured by the end of the 45 minute Kettlebell class we were FULLY awake! The menu was as follows
Joint Mobility & Dynamic Movement
Hand to hand Kettlbell swings x 1 minute, finely garnished with single arm cleans x 1 minute per arm.
Gently divide the group into A and B. While group B simmers with the Kettlebell in the rack position, group A completes the following:
Single arm press, followed by a Jerk x 5 reps per arm
Allow group A to then gently simmer while group B performs the exercise.
Alternate for 3 sets straight.
Upon recovery, select the appropriate Kettlebell and perform 10 front squats. Once completed each member holds the Kettlebell in the rack position, while the first member of the group runs two lengths of the room. Upon return, they gingerly hold the Kettlbell in the rack position, then the second member of the group runs two lengths. The process is repeated until everyone has run two lengths. Then straight back into 10 squats. Complete 3 sets in this manner until thighs and gluteals are well done.
Lightly dust your palm with chalk and select your kettlebell. Perform the following
Kettlebell snatch 1:30 per arm x 2 rounds (6 minutes total)
Rest x 1 minute
Bring back to the boil and complete another set. Giving you a total of 12 minutes of Kettlebell snatches. lavishly cover in sweat to your taste.
And there you have it folks!! 45 minute Kettlebell blast. Try it out. Let us know what you think.
Kettlebell Breakfast Club takes place at Balance Physiotherapy London.
When? Wednesday Mornings 7:15am - 8am
Level: Beginners to Advanced
Ladies and Gents both welcome.
Wednesday, 14 October 2009
Kettlebell Breakfast Class
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