Kettlebell Class with a Double Kettlebell Complex

The secret is out! You finally get to see my horrible hand writing. Is it an excuse that I'm a lefty and hardly use my hand to write anymore? Probably not! Anyhow, this is a workout that my class and I did yesterday. Directions below.

We warmed up with alternating light Turkish Get Up for a total of 3 on each side, with some Down Dog, Up dog, and walk outs.

Part A. Take two heavy bells you can Suitcase Deadlift for at least 5 times, then carry it for about 15-20 seconds. Then a tall kneeling press for 3-5 reps per side (squeeze those glutes)

Total 3-4 Rounds

Part B. Perform 5-8 stiff one arm rows. Pelvis is drawn to ribcage, just like the top of the swing. You are SLOWLY descending on the one arm rows keeping your lats engage as long as possible.

Single Leg Squats can be done on a bench, using a TRX, or just straight Pistol if you can do 5 on each side that is what is suggested. Only PERFECT reps please!

Part C. Just as my beautiful handwriting says. You must use the same bells for all the exercises in the complex, UNLESS you have 8kg's. If you do the Renegade Rows you must use at least 12kg's, then you can quickly switch. Follow the rep scheme as you and your partner pace each other. It's only 12 reps all together when you are done with everything.

Part D. I took my class through a fun circuit with Ropes, TRX core work, and some other explosive body weight drills TABATA style. It was an advanced group so we definitely did more than I'd recommend the general fitness population to do.

Hope you enjoy this as much as we did! Stay tuned for more workouts that I'll be sharing. We have many more as well and will continue to post. You can view them up on the tab above that says Free Kettlebell Workouts.

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…

Donna from Fitness Tips for Women said…

A complex is a series of exercises that are put together without rest.

October 19, 2012 at 10:55 PM

Green Tea Weight Loss said…

I think they are interesting as well. More people need to learn about them to get the benefits from the exercise.

October 20, 2012 at 6:41 PM

Personal Training Class in Allen said…

Many of our members have already discovered the benefits of working with a personal trainer.

October 21, 2012 at 8:17 PM