Tuesday, October 21, 2008

Kettlebell #4-Week 2

We are now in week #2 of kettlebell bootcamp.  We are very happy with the workouts as we are working on strength, power, cardiovascular systems and fat loss.  Here was todays workout.

-Push up ladders with partner.  One person performs push up while other stays in plank position.  Ended at 5 reps.
-Deep squat ladder (2 rounds to 5 reps max) with partner.  One person comes up from squat position and back down while other person stays in downward squat position
-Kettlebell swings for time with 1/2 rest (example 30 sec swing/15 sec rest) performed for 10 minutes

Max heartrate was 178, calories burned was 491 on my watch.  Very pleased with the workout and how I feel afterwards.  

After the class Nikki and I decided to film each other doing swings, our instructor David saw what we were doing and came over to help que us.  He also performed some swings for us to compare ourselves to.  I am noticing that I need to hinge at the hips more and David gave a great que for activating my abdominals during the swing: "pull your sternum to your pubic bone".  He stated that he was pleased with how are technique is progressing but we just need to keep practicing to perfect the technique.

Let us know what you think!

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