Disclaimer: “If you hurt yourself, it ain’t my fault.”
I have a link to 33 kettlebell exercises. I printed out a picture and description of 5 of these so we would do some ‘new’ KB exercises. I put the pictures and description for the new exercises on the ground under the covered walkway with a space in between some of the pictures for a ‘regular’ KB exercise.
Note to myself for next time I do this: Given the prodigious quantity of bitching, I should have also had a piece of paper with the name of the other exercises (Ukrainian Hammer, Triceps) as placeholders for the other spots.
Warm-up: All in cadence
- 20 SSHs
- 20 IWs
- 20 Ukrainian Soldiers
- 10 Don Quixotes
Walk to the covered walkway.
We had the following 7 stations. The 8th person was the timer who did a Farmer’s carry; carried his own KB in one hand and another KB in the other hand and walked to the end of the walkway and back. Then he went to the end (last exercise below: Bob and Weave) and each person moved up one station. In that manner, everyone did each exercise, including the farmer’s carry once in this rotation.
| Single Leg Deadlift | Standing on one leg and holding the kettlebell in one hand lean forwards keeping your back flat.
The same leg that goes back is the same arm that you are holding the kettlebell with. Go down as far as your hamstrings will allow and then return to the top position. Your standing leg can have a slight bend during the movement. |
| Clean and Press | As you link the 2 exercises together it is important to take a short pause between each movement. |
| Ukrainian Hammer | |
| Thruster | combines 2 exercises the Squat and the Press for maximum energy expenditure.
Start from the racked position and drop down into the Squat, next drive up from the floor and use your momentum to drive the kettlebell overhead. Next control the kettlebell back down into the racked position and repeat. |
| Triceps | |
| Side Lunge | Holding the kettlebell in both hands close to the chest take a sideways step, push the hips back and drop into a side lunge position.
Keep your chest up and weight on your heels. One leg should bend while the other remains straight. |
| Bob and Weave | Hold the kettlebell high up the chest with both hands and step out to the side, duck down as if trying to get underneath a low doorway and then bring your other foot across to meet the foot that stepped out.
Make sure that all the movement comes from a hinging at the hips rather than bending forwards at the lower back.
The back should remain flat throughout the movement. |
Then we ran around the island and repeated the above rotation including the run around the island almost twice before we ran out of time.
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Matthew 6: Therefore, do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.
