Katie's Kettlebell Workout

Katie Dawers, instructor at On The Edge Fitness in Encinitas, designed this great class I had to share with you all. The beauty of this workout is all the strength exercises stay between the rep ranges of 1-5. The high intensity exercises are higher reps of 6-8. At On The Edge Fitness we all agree anything over 5 or 6 reps starts getting in the high rep category.

I will explain the workout below since it may be hard to decipher from this photo. Not that there is anything wrong with Katie's handwriting. It's definitely better than mine. :-) Personally I used the 16kg's for the Double Presses and two 28kg's for the Single Leg Deadlifts for the workout. I also used between the 28 and 32kg for the Squats depending on how I felt for that round. I completed the 5 pull-ups for each round instead of doing 1 arm rows. High Pulls I used the 18kg and the 20kg. Swings I used the 32-40kg and the snatches I stuck with the 18kg.

Directions: Go through the entire list of exercises. Refer to the photo to see how many of each exercise you will do. IGNORE the number written on the right of the exercise. That was me tallying up how many TOTAL reps I did for the entire class.

1 rep of Double Presses

2 reps each side of Single Leg Dead Lifts

3 reps of Squats

(you get the picture.)

Your reps look like this. Refer to the photo to see how many of each exercise you will do.

First Round 1,2,3,4,5,6,7,8 (8 being 1 arm snatches. That's 8 on EACH side)

Second Round 1,2,3,4,5,6,7 You end at the swings

Third Round 1,2,3,4,5,6 You end up doing 6 high pulls on EACH side

Keep going through until you are at 1.

Then if you have anything left or time left, put yourself through a 4-8 min Tabata drill of ropes or light swings! Enjoy!!

What Doctor's don't tell you after a C-section

I have now been through 2 C-sections since writing this blog post and thankfully I've recovered beautifully from both with the appropriate progressions. For those who are new and are just finding me.

WELCOME!

First let me say I did NOT want a C-section. I did everything in my power to avoid the first and even the second. I'm a kettlebell fitness strength and conditioning coach who relies on her body to share, teach, educate, and I was under the impression that having to give birth via C-section would and could destroy my body and career. Boy was I wrong! If you're feeing the same way, start by reading this article I wrote many years ago that still applies today!

Many people have asked and here is part of my experience. I don't claim to be a medical expert but not only have I successfully healed my C-section, my abdominals are no longer numb, and I've successfully helped others who've had multiple C-sections (even some 20 years ago) find their core again. I d…

Let's Talk About Butts (Butt "on" Workouts)

To lift or not to lift, that is the question. Despite the popular sayings, "Strong is the new Skinny" or "Strong is the New Sexy," there is still a large portion of the female population that will shy away from lifting solely due to their fear of bulking up or building too much muscle. I'm not going to tell you that heavy weights won't help build muscle and I'm not going to deny the fact that some women can build muscle easier than others.

Let's start with the photo below. This is a nice example of the female backside that shows two different body types. The woman on the left falls in the category of an ectomorph, which generally means skinny, little muscle, and a very high metabolism. She could probably eat what she wants and stay skinny. If she committed to a butt strengthening and enhancing program, filled with exercises such as squats, deadlifts, and kettlebell swings, developing the butt on the right would still be unlikely. Through h…

Lauren Brooks Fitness

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