Tuesday, October 28, 2008

Kettlebell Bootcamp #7 (Week 3)

Today was a rough one. You wouldn't think that way if I told you all we did today was push ups, squats and kettlebell swings.
  • Warm up 5 min
  • Ladder (2 teams, 3 rounds) of push ups then sumo squats with kettlebell at chest level, beginning at 1 rep, 2, 3, 4, 5.  Other team not performing reps in up push up position or in down position of sumo squat with butt towards floor and chest tall
  • Then performed 5 push ups and 5 sumo squats all together
  • 10 push ups and 10 sumo squats all together
  • Kettlebell swings 11 rounds at 30 second swings with 30 seconds rest
  • final round of swings for 60 seconds total (I call it the ass kicker, literally!)
All in all we performed 60 squats with weight and 60 push ups, we improved squatting technique with the use of the kettlebell and did planks during our rest times.  I am guessing we did over 200 kettlebell swings in that time as well.  

40-45 minutes total, 800 stinking calories later!  

I also have an upcoming surprise and will try and get some new pictures up as well!

If you would like to see what some of the kettlebell exercises are like.  David Whitley has some videos up on his website.  http://irontamer.homestead.com/video.html

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Kettlebell Training in the Nashville News