Posted by Sandy Sommer RKC in Sandy's Journal on 10 31st, 2008 | No Comments
Baltimore AM Kettlebell Class
Today we did our usual joint mobility and followed that up with another tabata kettlebell workout.
For 15 minutes we did
20 seconds on, 10 seconds off
Goblet Squat
Left one armed row
Right one armed row
Push ups
Rested for 3 minutes and did 5 minutes of:
30 seconds on, 30 seconds off
Swings
Posted by Sandy Sommer RKC in Sandy's Journal on 10 30th, 2008 | No Comments
Fells Point Early AM Kettlebell Class
Today we did our usual joint mobility and followed that up with another tabata kettlebell workout.
For 15 minutes we did
20 seconds on, 10 seconds off
Goblet Squat
Left one armed row
Right one armed row
Push ups
Rested for 3 minutes and did 5 minutes of:
30 seconds on, 30 seconds off
Swings
Posted by Sandy Sommer RKC in Sandy's Journal on 10 29th, 2008 | 1 Comment
Kettlebell Tabata Workout, Baltimore Style
After 15 minutes of our usual joint mobility work we did this Tabata Extra!
Station 1
Kettlebell Rows
Single Leg Hip Extension
Station 2
Goblet Squats
Kettlebell push up pass over
Station 3
Burpees
Get up Sit up
Station 4Hill Climbers
Lunges
My classes spent 40 seconds doing work and 20 seconds rest...
Posted by Sandy Sommer RKC in Sandy's Journal on 10 28th, 2008 | No Comments
Kettlebell Class in Fells Point, October 28, 2008
We really had to work this morning to get our joints lubed up as it is raining here in Baltimore. After accomplishing the joint mobility work we did a kettlebell workout with 2 Supersets and then also an interval combining a few different smokers.
A1- Goblet Squats, 12 reps, A2- Push ups, 15 reps and...
Posted by Sandy Sommer RKC in Sandy's Journal on 10 27th, 2008 | No Comments
Charm City Kettlebell Class, October 27, 2008
Classes have gone extremely well today in Baltimore. The kettlebellers really worked extra hard so far today to get the most out of their sessions.
As always, we started with Joint Mobility and got everything warm and lubed up nicely.
3 Rounds
Thirty seconds on each side, so one minute of work and then...
Posted by Sandy Sommer RKC in Sandy's Journal on 10 23rd, 2008 | No Comments
Fells Point Early AM Kettlebell Class, October
This morning my classes did a Kettlebell circuit consisting of:
KB reverse lunges, alternating
Push Ups
Russian Twists
Alternating Rows
30 seconds on and off for 6 rounds
and we finished with 5 rounds of kettlebell swings, 30 seconds on and off.
Great full body attack and we worked our butts off.
Great...
Posted by Sandy Sommer RKC in Sandy's Journal on 10 22nd, 2008 | No Comments
Kettlebell Leg Burners
We had awesome Early AM Kettlebell Classes in Fells Point. Our focus was legs and core work and it was a real burner.
10 reps on each side, racked kettlebell squat
10 reps on each side, racked kick squats
10 reps on each side, reverse lunges
20 tactical lunges
20 swings
1 minute of body weight squats
1...
Posted by Sandy Sommer RKC in Sandy's Journal on 10 21st, 2008 | No Comments
Baltimore and Towson Kettlebell Classes October 21, 2008
Today we started with our joint mobility work before we got into our work and what a work out it was.
Today was the one of our best sessions ever.
The first part of our workout today was a four round circuit, that had 3 exercises in it.
We started with 45 seconds of rows per side, first left and then...
Posted by Sandy Sommer RKC in Sandy's Journal on 10 20th, 2008 | No Comments
Fells Point Early AM Kettlebell Class
Today we started with our new schedule and I am so happy about it!
Six and seven AM classes are going to rock!
Today we did our typical joint mobility warm up and then we went into a slightly different workout than ever before.
The first workout was kettlebell swings and we followed that with a hot...
Posted by Sandy Sommer RKC in Sandy's Journal on 10 19th, 2008 | 4 Comments
RKC Certification Weekend, October 2008
I hope I am able to do justice to the above topic. It took a lot to get this out. Very hard to describe the weekend and it is best experienced. Prior to going to St. Paul Minnesota this past weekend, I read and attempted to absorb as much as I could so that I could attend the RKC Certification and become...
