Quick Kettlebell Workout

Gracie says: Do your swings hardstyle or not at all.

(Thank you so much for all the love yesterday. Today is a new day, fresh, with no ick in it…unless you count the chilly foggy rain.)

Every Wednesday at 8:30 am CST, I lead a kettlebell swing class in the studio. Over the past few weeks, I’ve opened the class up on Google+ Hangouts for a few students who can’t make it in at that time! I tried recording it for you this week, but totally didn’t get it right. Next time!!

Here’s what we did:

Warm Up

• Hip Hinges
• Cat/Cow
• 3 x 10 2-Hand Swing (light bell)

3 sets

• 10 x 2-Hand Swing
• 1 x Clean and Press R/L
• 15 x 2-Hand Swing
• 1 x Clean and Press R/L
• 20 x 2-Hand Swing
• 1 x Clean and Press R/L

1-3 Ladders (w/o putting the bell down)

• 1 Swing
• 1 Goblet Squat
• 2 Swings
• 1 Goblet Squat
• 3 Swings
• 1 Goblet Squat
• 4 Swings
• 1 Goblet Squat
• 5 Swings
• 1 Goblet Squat
• Ladder your swings back down, with 1 Goblet Squat between each round of swings

Core/Deload

• Touch the Bell Plank x 3 R/L
• Hollowbody Hold x 3
• Deadbug x 5 R/L