Fitgirl: Kettlebell Class 3/8

Sorry for the late post, this is the kettle bell workout that Kirsten put us through on Sunday:

Warm up: 

• Lunges: Same leg forward, back, and forward diagonal (alternating sides)
• Squats
• Inch worm with 1 push up: Hinge forward at the hip, place hands on floor, walk hands out to push up position, do 1 push up

       **This warm up was used through out the work out as bodyweight drills between kettle bell circuits.

KB Set One: I cannot remember if we did 30 sec or 1 minute of each (I believe it was one minute)

• Double Hand Swing
• Overhead Press
• Sumo Squat High Pull
• Overhead Triceps Press

Body Weight Drills One:

See warm up, but inchworm we did 2 pushups; 1 minute of each

REPEAT KB & BW DRILLS 1 MORE TIME

KB Set Two:

• Double Hand Swing
• Halo around head
• Sumo Squat High Pull
• Halo

BWDs Two:

See BWDs One, but squats with KB

REPEAT KB & BWD'S 1 MORE TIME

KB Set Three:

• Around the body 360's
• Around the body with a stall (pull weight up in front close to chest, and push it away in the other direction)
• Squat with figure 8 around the legs
• Squat with figure 8 other direction

BWDs Three:

See BWD's Two, but Lunge with KB

REPEAT KB & BWD'S 1 MORE TIME

KB Set Four: We did this set only 1 time & with out BWDs

• Alternating 1 hand swing
• Clean lift Left (this is when you pull the weight snug into your core area)
• Clean lift Right
• Clean and OverHead press L
• Clean and OH press R

Swing Round: My grip strength is always challenged with this last set...good thing we only do it once!

• Double Hand Swing
• Sumo High Pull
• Dbl Hand Swing/High Pull Alternating
• Left Hand Swing
• Right Hand Swing
• Alternating Swing
• Left Clean
• Right Clean
• Left Clean & Press
• Right Clean & Press

Floor:

• One arm chest press on the floor with hips in a isometric raise 10 reps each side 
• Side planks with row pull 10 reps each side
• Holding KB, V sit scissor legs

It was a fun workout, as usual.  If you are looking for a challenge, I highly recommend Kettle Bells!  

We have 5 more classes left :-)