Tuesday’s Kettlebell workout began with a quick warmup, of 20 Kettlebell Good Mornings, 20 Kettlebell Halos (10 each direction), and 20 Kettlebell Sligshots (10 in each direction) all in Cadence.

Afterwards we moved to the waterfront where there is grass field (Festival Park) spaning about 50 yards between the waterfront walkway and the flags. Spanning down the walkway are 5 benches spaced about 20 yards apart. Each bench represented a station where a single kettlebell exercise was held. The overall motion was to begin at your bench of choice, do the assigned exercise, mosey straight across the field to the flag where each pax member would check in with 20 merkins. Afterwards they would mosey back across the field to bench they started from, collect their kettlebell and move to the next bench along the walkway. Then repreat the order. After an individual completed the task at all 5 benches, instructions were given to rinse and repeat until time was called. This part of the morning workout, lasted a total of 30 mins. And each individual member was able to the complete the whole process twice.

Here were the exercises posted at each bench:

Bench I – 20 Deadlift squats (10 for each arm) and 20 one Legged deadlift squats (10 for each side)

Bench II – 20 GobletSquats with press

Bench III – 20 Kneeling Press (20 Each Side)

Bench IV – 20 Bob and Weave (20 full motions)

Bench V – 20 Alternating One Arm Swing (20 Full motions)

With 10 mins remaining. We circled back up, And completed a 7 min round of interval training without kettlebells.

The Interval Training went as follows, and each PAX member was encouraged to do as many of each exercise as possible in the alloted time : 30 Seconds Timed – Side Straddle Hops, 15 Sec Rest and Reload; 30 Seconds Timed Merkins, 15 Sec Rest and Reload; 30 Sec High Knees, 15 Sec Rest and Reload; 30 Sec Lunges, 15 Seconds Rest and Reload; 30 Sec Chill Cut Planks, 15 Sec Rest and Reload; 30 Sec LBC’s, 15 Sec Rest and Reload; 30 Merkin Hallelujahs, 15 Sec Rest and Reload; 30 Sec Butt Kicks, 15 Sec Rest and Reload; 30 Sec Child’s Pose. Done.

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