Below are 3 basic workouts to do over the holiday season if you have kettlebells at home.  These workouts will be posted at our studio with access to our kettlbells on Monday Dec. 28th and Wednesday Dec. 30th at 5:15pm-6pm.

Workout #1

 Warm Up:  Joint Mobility (just like we start every class), 15 Squats, 8 lunges/side, 30 sec plank                           hold, 15 situps

 1)  Swings (20): Turkish Get-Ups (2 per arm)  X 3

Do 20 Swings followed immediately by 2 TGU per arm then take a 1 min break: Repeat 3 times

 2)  Clean and Press (8 per arm): Supported Rows (8 per arm) X 2

Do 8 Clean and Presses per side (re-clean each time) followed by 8 1-arm rows per side, rest 1 min and repeat 2 times

 3)  Ascending Snatch Pyramid  (up to 6-10) X 1

Start with 1 snatch per arm then 2 per arm and work up to either 6, 8, or 10 per arm (depending on how challenging the weight is). 

 4)  2-arm Swings (30 reps) X 1

 Cool Down: stretch out (5 minutes)

Workout #2

 Warm Up:  Joint Mobility (just like we start every class), 15 Squats, 8 lunges/side, 30 sec plank                           hold, 15 situps

 1)  Swings (20): Windmills (6 per arm)  X 3

Do 20 Swings followed immediately by 6 Windmills per arm then take a 1 min break: Repeat 3 times

 2)  Presses (8 per arm): Renegade Rows (6 per arm) X 2

Do 1 clean then 8 Presses (Do Not re-clean each time), hand off and do the other side.  Follow with 6 renegade rows per side, rest 1 min and repeat 2 times

(Note:  If you don’t know RR, just do 1-arm rows)

 3)  Descending Clean and Squat Pyramid  (10 -> 1) X 1

Start with 10 clean/squats (re-clean each time) then hand-off and do 10 clean/squats on the other side.  Switch again and do 9 per arm and work down to 1 per arm (depending on how challenging the weight is). 

 4)  1-arm Swings, 50 reps X 1 

Hand-off between sides as needed to get to 50 reps

 Cool Down: stretch out (5 minutes)

Workout #3 – The infamous RKC “Man Maker” (modified)

 Warm Up:  Joint Mobility (just like we start every class), 15 Squats, 8 lunges/side, 30 sec plank                           hold, 15 situps

 1:00 min 2 hand Swings followed by 1:00 Turkish Get-Ups X 6

Repeat for 6 rounds (12 total minutes of work, no breaks in between rounds).

Note: When doing longer intervals of swings (1 min is a long time) make sure form is crisp and full of engagement (quads-glutes-abs).  If not, rest for a few breaths and proceed.

Cool Down: stretch out (5 minutes)