Kettlebell Bootcamp #10

Kick ass day today in KBBC. Dave just returned from Japan where he instructed a kettlebell seminar and basically stepped off of the plane and headed over to teach class. Nikki and I went to an evening class this time due to the fact that Nikki has to go to work early on Friday.

• Circuits of alternating dumbell row, push ups, goblet squats (I believe we went 30 seconds exercise and then 15 seconds rest) x4

• After a quick break we did double arm kettlebell swings for 30 seconds and then 10 second rest x5

All in all we did only around 30 minutes of work, but my heart rate shot up to 185 and I burned 400 calories in that time. Let alone how many calories I am going to burn (one article states up to and maybe over 38 hour increase in calorie burn) since I combined weight training in a format that gets my heart rate to go at different levels.

After class I wanted to video myself performing a turkish get up to show everyone what we are doing when they hear about the turkish get up. David was so gracious as to stick around and watch to make sure I performed it correctly and then jumped in and gave step by step instructions. Thanks so much Dave. Your class and your instruction is top notch! Here is the video with instruction first and the full get up second.