Baltimore Kettlebell Instruction
Today I really had a great workout. I worked hard for 25 minutes and got over 300 reps in during that time.
First I did swings working thirty seconds and resting thirty seconds for ten minutes and did 210 reps with the 24 kg Kettlebell.
Next I did thirty seconds of work and rested thrity seconds [...]
We had a great class this evening with some really hard working people in it. I was really excited to see the level of effort.
Circuit 1
Goblet Squat
Push up
V-Up
:30 work, :30 rest for four rounds
Circuit 2
Kettlebell row, left
Kettlebell row, right
Reverse lunge, right
Reverse lunge, left
:30 work, :30 rest
Circuit 3
Double kettlebell swing
Burpee
:30 work, :30 rest
4 rounds
I get asked the above often by potential clients.
And here is my answer:
I will be going to the RKC in Minnesota soon and did another snatch workout today in preparation.
Here it is : 25L+25R in 3:13, 15+15 x 2 sets in 2:00, 10+10 in 1:08 Total: 130 reps in about 16 minutes including rest. max set = 25.
120 snatches in 10 minutes with 24 kg bell. Felt strong but easy.
We always start with joint mobility work to get all the kinks out and the blood flowing.
Next we moved into a circuit and we did it four times.
Each exercise is performed for thirty seconds and then we rest of the same time.
Reverse kettlebell lunge
Push up
Russian Twist
One Armed Row, left
One Armed Row, right
Each circuit was 4:30 [...]
Charm City Kettlebells held our Thursday morning session and we rocked the bell!
As we always do, we worked on Joint Mobility for the first 15 minutes and got our hinges oiled up.
Next we got right into it.
Kettlebell complex:
High PullsCleansSwings
30 seconds each arm (1 minute total) then 30 seconds rest
Body Weight Circuit
Push UpsJump Split SquatOne arm [...]
The main reason I started “Charm City Kettlebells” was to help lots of people get in the best shape of their lives. Our Baltimore and Towson kettlebell workouts usually are quite taxing but not complicated at all. I find that keep in simple, stupid (KISS) works out well.
Today, my personal workout is as simple as [...]
Yesterday we did a one hundred fifty rep challenge for our Towson Kettlebell group. Here’s the challenge.
10 kettlebell sit ups
50 swings
15 push ups
25 goblet squats
50 high pulls
As fast as possible while maintaining good form.
Excellent work by our group during a lovely day in Towson!
Now here is my workout and I did this prior to our [...]
We tried something a bit different yesterday in our kettlebell class in Fells Point and I really felt it was a nice change of pace. As always, we started with joint mobility. After that the fun begins!
We worked in teams of 2 and it was an “I go, then you go” set up.
Each team [...]
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