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 aga...

Just F*cking Lift. - Your Ultimate 12 Week Workout Program Crafted For Women 40 and Beyond

Your Ultimate 12 Week workout program to OPTIMIZE Strength, Leanness, and Mobility Eliminate Unwanted Hormonal Fat Gain. Designed for Women 40 & Beyond. JFL MAIN FOCUS WHO IS JFL DESIGNED FOR? WHAT KIND OF WORKOUT FORMAT WILL YOU FIND INSIDE? 2 EASY WAYS TO JOIN JFL Weeks 1-6 are now available! Train 3 or 4 times per week. Follow along workouts inside. Weekly Sparkle Additions (fun focus exercises that are game changers) Supplement Discussion and hand out (coming soon...) Purchase Part 1 of JFL here ( Part 2 will be available in a few weeks for an additional purchase) or Join Lauren's Playground today and check out some of extras you get.... If you want ALL of the above mentioned and sooo much more... get access to this program, plus the next 7-12 weeks when it comes out, and so much more by becoming a member of Lauren's Playground. Live Q&A weekly for JFL - Only available in Lauren's Playground Interactive options to discuss JFL in a private ...

Lauren Brooks Fitness

Search This Blog