Tuesday, December 20, 2011

RKC and beyond

In the month prior to the RKC, I followed the Rite of Passage program from Enter the Kettlebell. During the RKC, I discovered that I wasn't utilizing my lats, which was why my left shoulder had been giving me so many problems. After the RKC, I dropped back down to 8kg for presses and focused on maintaining the contraction in my lats during the entire pressing groove. I slowed the movement down drastically, and my left trapezius was no longer visibly inflamed or bothering me at all. Amazing how that works!

Something else that also changed at the RKC was my lat utilization at the beginning of the swing (power swing stance), increased hip snap, and abdominal contraction at the top of the swing. Even though I've been swinging a kettlebell for 10 years, it was a fantastic technique change, and one I'll never look back from.

The biggest surprise was the TGU technique. It was changed quite a bit from the original videos, and way more effective. It's true that the best preparation for the RKC is to train with an RKC. The school of strength is evolving so rapidly, the DVDs just aren't keeping up with it. I'm not sure how well the technique instruction would translate to DVD anyway because of the excruciating detail that everything gets broken down to. It would take many DVDs and books to cover what we learned!

To be continued...

Friday, July 22, 2011

Workout 21 July 2011

I practiced Turkish Get-Ups with the 8kg, 12kg, and 16kg kettlebells. The 16kg was stronger than I was anticipating, since my shoulder is still acting funny.

Two sets of each exercise followed. I did the first set with the 8kg and the second set with the 12kg.
5 1-arm swings followed by 5 squat to presses.
6+6 squat with the 12kg racked and 8kg overhead
1-leg contralateral deadlift
clean to catch (a fun one!)
cossack lunges
1-leg bent row (really difficult)
double snatch (I could only do 1 rep with two 12kg kettlebells. I wasn't feeling confident with it)
deck squats (bodyweight but totally solid)
halo from the waist

I ran out of time before I could do more!

I also did some leg and ab exercises on the TRX for about 40 minutes around 3 hours later. It felt nice to use the TRX for more than just training demos.

Looking forward to my heavy workout tomorrow.

Workout 20 July 2011

I alternated overhead presses and pull-ups with the 8kg (and a counterbalance of 12 on our assisted pull-up machine).

1+1 clean and press, 1 pull-up, 2+2 c&p, 2 pull-ups, 3+3 c&p, 3 pull-ups, 4+4 c&p, 4 pull-ups. I followed this for the first two rounds. Third round I did a military press without cleaning before every press.

I did moderate swings with the 12kg for 7 minutes, resting after every 25. It ended up being 7 rounds total (175 swings).

Workout 19 July 2011

After a light warm-up, I did the 5:00 RKC snatch test with a 12-kg kettlebell. I reached 100 with nearly 30 seconds left. That was a great feeling. Now to lose these stubborn 5 or so pounds so I am light enough to pass my test with that weight!

After that I did 2-arm swings with a 16kg for 1:00, 4 times. Then I started counting reps and alternating between the 16 and 24kg kettlebells. I'm training with heavier weights in case I have to use the 16kg for the test.

The format was 20 reps with the 24kg followed by 40 reps with the 16kg, with recovery between each set. Talk about brutal!! I repeated it 20, 40, 20, 40, 20, 40, 20 to get to 200. I have no idea how many I did in the minute-long sets earlier, but it's safe to say I'm doing an insane number of swings these days.

Monday, July 18, 2011

Workout 18 July 2011

I had a day of rest yesterday and a light workout today, focusing on technique. I used an 8kg for the first part and a 12kg for the cardio.

5:00 TGU, alternating sides
face the wall squats, 2 sets of 6, body weight
OH military press, 1+1, 2+2, 3+3

5:00 TGU
face the wall squats, 2 sets of 6 with an 8kg KB
OH military press, 1+1, 2+2, 3+3

5:00 TGU
face the wall squats, 2 sets of 8 with an 8kg KB
OH military press, 1+1, 2+2, 3+3

10 minutes of cardio with 12kg KB
10 2-arm swings, 10+10 snatches
10 2-arm swings, 10+10 1-arm swings
10 2-arm swings, 10+10 snatches
10 2-arm swings, 10+10 1-arm swings
10 2-arm swings, 10+10 snatches

A nice light workout that I can already feel in my core. I love feeling stronger!

Sunday, July 17, 2011

Workout 16 July 2011


Double kettlebells!

Similar to the workout I did on the 4th of July, the line-up this time (also using 2 8kg kettlebells) was:

Double squat
Double swing
Double windmill
Double clean and press
Double snatches
Double get-up sit-up

I did 5 rounds of 8 repetitions each. I also had a callous that was tearing so I had to take time to attend to that. With my supreme attention to diet and attempt to not overeat, I don't think I had enough carbohydrates to get through this workout as well as I could have. I'm increasing my carb intake for breakfast to try to get more out of my workouts.

I went swimming for 25 minutes later in the afternoon. I just did easy laps back and forth, sometimes racing my daughter. It was a nice change in pace.

Friday, July 15, 2011

Workout 15 July 2011


Even more kettlebell cardio

I used the 16kg kettlebell for the first time since my shoulder flare-up and it went very well. I did sets of 25 2-arm swings for a grand total of 500 swings. It took 45 minutes, including water breaks, hair re-fastening breaks (I'm almost annoyed enough to shave it all off!!), and breaking up my children's fights breaks.

I feel great. It was grueling but worth it.

Workout 14 July 2011


More kettlebell cardio! Preparing like crazy for the RKC.

No warm-up besides a little joint mobility stretching.

100 1-arm alternating swings with the 8kg, consecutive
100 snatches with the 8kg, alternating after every 10, consecutive
50 1-arm alternating swings with the 12kg, consecutive
50 snatches with the 12kg, alternating after every 10, consecutive
50 1-arm alternating swings with the 12kg, consecutive
20 snatches with the 12kg, alternating after every 5, consecutive

I stopped at 20 on the last set because my left hand was feeling very tender with hot spots from blisters forming. I knew that I had to stop before it got any worse. So I did!

Still a fantastic workout.

Thursday, July 14, 2011

Workout 13 July 2011

More kettlebell cardio :)


I used my 12kg kettlebell and had a rough work to rest ratio of 1:2

2-arm swings, 1:00
1-arm swings, 1:00 (0:30 ea)
2-arm swings, 1:15
1-arm swings, 1:15 (0:38 ea)
2-arm swings, 1:30
1-arm swings, 1:30 (0:45 ea)
At this point, I applied some light chalk to the handle of the kettlebell and to my hands. I was getting kind of sweaty.
2-arm swings, 1:45
1-arm swings, 1:45 (0:52 ea)
2-arm swings, 2:00
It was VERY hard to go 2:00 straight. Like, dying.
1-arm swings, 2:00 (0:30 x 4)
I switched after every 0:30 which made it manageable, but I was still dying at the end.

My goal is to do cardio like this and increase the weight to make it to 5:00 with the 16kg. It makes sense that if I can do that, a 5:00 snatch test with the 12kg should be a piece of cake. We'll see how this progresses!

37 days till the RKC in San Diego, and I still have 5 lbs to lose...

Monday, July 11, 2011

Workout 11 July 2011

Legs, legs, legs!!

I'm still resting my shoulder, which is mostly an extremely inflamed trapezius muscle that is causing the pain. I'm icing, stretching, resting, taking 800mg motrin twice a day, and using a neck/ shoulder rub by Tiger Balm before bed.

Today's workout was a combination of kettlebells, TRX, and bodyweight exercises. I've never done a workout entirely of legs before, and it was quite difficult. It took me about an hour and a half to get through it. I don't rush the exercises, rather I give myself enough rest time to focus on every single repetition to make it the best it possibly can. I did three rounds, mostly in the form of 10 reps first round, 8 reps second round, and then 6 third round.

Goblet squat, 8kg kettlebell round 1, bodyweight rounds 2 and 3- 10, 8, 6
Suspended lunge, TRX- 10+10, 8+8, 6+6
Deck squat, bodyweight- 10, 8, 6
Suspended abducted lunge, TRX- 10+10, 8+8, 6+6
1-leg DL, 8kg, 10+10, 8+8, 6+6
Hamstring curl, TRX- 10, 8, 6
Pistol squat on plyo box- 5+5, 4+4, 3+3
1-leg hip press, TRX- 10+10, 8+8, 6+6
Split squat, bodyweight- 10+10, 8+8, 6+6
2-kettlebell squat, 10lbs each- 10, 8, 6

I could have done another round or two but I don't want to burn myself out or get too sore while I'm resting my upper body because I need to be able to do another workout tomorrow!

Here's a deck squat. I love them!

Sunday, July 10, 2011

Workout 10 July 2011

My shoulder is still really hurting me so I decided to do a spinning session today. I got on the spin bike with the Original Broadway Cast Recording of American Idiot playing on my iphone and changed my RPMs and tension based on what I was feeling from each song. Before I knew it, I was halfway through the album so I decided to stay on for the entire thing. I've never spent an hour and twenty minutes on a bike before!! It took so much out of me that I passed out for a nap a few hours later.

Oh and I completely love Johnny Gallagher.

Saturday, July 9, 2011

Workout 7 July 2011

I started out with an hour on the Power Plate with a workout partner, trading exercises. For the first few, we did 30 seconds and then bumped it up to 45 seconds. Each exercise was completed two times in a row, consecutively.

The workout:
Segmented squat
Lunge to balance
Split squat

Seated row
Push-up feet elevated
Bent-over row
Wide grip push-up

Lateral plank
Front plank single leg
Straight leg lateral plank, arm and leg raised
Front plank, single arm

After a snack break, I went to training some basic kettlebell exercises for the upcoming RKC.

TGU, 2 each side, 12kg
Face the wall squats, 8 (bodyweight)
Overhead kettlebell walk, 12kg
Pump drill
Overhead presses, 5 each side, 8kg
Good morning stretch: 16kg

I completed the circuit twice. However, my left shoulder was giving me some real trouble so I ended the workout early. I lost the overhead lockout in the beginning of my second round of Turkish Get-ups, which has never happened before. I powered through it because I know I'm capable of much more, but my shoulder is feeling worse. I've given my body two days of rest since this workout and I'm currently icing my shoulder. I'm self-diagnosing rotator cuff tendonitis and treating it accordingly. Definitely no overhead drills for at LEAST a week. I'm five weeks out from the RKC and have to take really good care of it so I can complete the snatch test that I'm dieting down really hard for.

Take-away lesson: do not attempt kettlebell training immediately after a power plate workout. My musculoskeletal and nervous systems can't handle it!

Wednesday, July 6, 2011

Workout 6 July 2011



I did sets of 16 repetitions (and also 16+16 when doing two sides instead of 8+8) and used the workout straight from my TRX Suspension Training Course manual.

Balance lunge
Chest press
Overhead back extension (with hip hinge)
45 degree row
Standing roll out
Biceps curl
Suspended hamstring curl
Suspended crunch
Y deltoid raise
Hip drop
Side plank
Swimmer's pull
Torso rotations

I'm a bit freaked out about needing to drop a few pounds by August 19th for my RKC certification. The weight requirement for 100 snatches in 5 minutes using the 12kg is under 123.5 pounds. Anyone over 123.5 lbs has to use the 16kg. Before the 4th of July weekend (translation: too much wine and way too many of my famous made-from-scratch cookies) I was consistently weighing in at 123.4 lbs. BUT that is without clothes on first thing in the morning, and I haven't dared to weigh myself after last weekend. At the RKC I will be weighed in public on an official scale. No room to be too close to the target weight so I have to aim for at least 5 lbs under it to be safe. So no more sugar or wine for me! This is going to be tough.

Tuesday, July 5, 2011

Workout 5 July 2011

Kettlebell cardio!


Due to time constraints, I chose to do a cardio session with kettlebells today.

The workout:
20 2-arm swings with 16kg
10 2-arm swings with 24kg

I repeated this 10 times for a total of 300 swings (200 with 16kg and 100 with 24kg) in 20 minutes. Pretty exhausting, but I am weak in cardio.

It's nice to look back and compare to what I did before: 
That workout had 400 swings in 35 minutes, and I had to use chalk with the 24kg. No chalk today!

Monday, July 4, 2011

Workout 4 July 2011

Happy 4th of July!!

I didn't have much time so I did a really quick circuit with minimal time between exercises. It was a bit of a speed round, which was fun and challenging. I used two kettlebells for every exercise, both 8kg. I'm still going light with overhead lifts for right now. I did four repetitions of each exercise (except the swings) and repeated the circuit 8 times. I stuck with multiples of 4 in honor of the 4th :) It took me about 40 minutes to complete. I started with 3 minutes on the Arc Trainer to warm up.

The workout:

Double squat
Double clean and push press
Double swing (10 repetitions)
Double windmill
Double snatch
Double get-up sit-up

I LOVED this workout. It was amazing!!

2 kettlebells
4 repetitions
6 exercises
8 rounds

I'm all about the numbers :)

Sunday, July 3, 2011

Workout 3 July 2011

My ankle is still weak from the cortisone so I had to choose some exercises that would not place much strain on my foot. This is what I came up with:

Round 1
2-arm swings, 16kg, 1 minute
Turkish get-up with kneeling windmill on ascent and descent, and overhead squat, 8kg, 1 each (I went very light because my left shoulder is still tweaked from last week's workout with the sots press)
Assisted pull-ups, counterbalance of 12, close grip underhand, 10 repetitions

Round 2
2-arm swings, 16kg, 1 minute
TGUs, 8kg, 2 each
Assisted pull-ups, counterbalance of 14, wider grip overhand, 10 repetitions

Round 3
2-arm swings, 16kg, 1 minute
At this point I tried a windmill on my right side with a 16kg kettlebell. I touched my hand to the ground and made it back up just fine. The second repetition immediately followed, and I placed the entire palm of my hand on the floor at the bottom (because that's how I roll, apparently). I was fine until about halfway up when I needed some assistance. I had one of my managers spotting me the entire time, as I do with every new exercise I try with a heavier weight. I didn't try any on my left side. I just wanted to see if I could do it.
TGUs, 8kg, 3 each side
Assisted pull-ups, counterbalance of 10, close grip underhand, 6 repetitions

Round 4
2-arm swings, 16kg, 1 minute
TGUs, 8kg, 2 each side
Assisted pull-ups, counterbalance 12, underhand, 8 repetitions

Round 5
2-arm swings, 16kg, 1 minute
TGUs, 8kg, 1 each side
Assisted pull-ups, counterbalance 14, overhand, 10 repetitions

When I do a kneeling windmill, my entire forearm is on the ground. I love the flexibility and core strength it requires.

Friday, July 1, 2011

Workout 30 June 2011

I did about 30 minutes of Power Plate work before my 5:00 client. Lots of squats, lunges, and core work with stretching at the end. It felt great! I did it without my shoes on for maximum vibration to my feet.

My 6:30 TRX class consisted of pyramids. I did 10 reps or 10+10 for the first half and then because time was running short, did 10 or 5+5 for the second half.

Squat (all different variations through the workout, with one-legged squats finishing up the first half)
Squat, suspended abducted lunge
Squat, susp abd lunge, hip drop
Squat, susp abd lunge, hip drop, chest press
Squat, susp abd lunge, hip drop, press, row
Squat, susp abd lunge, hip drop, press, row, balance lunge

Low plank, low plank crunches, high plank, high plank crunches (20 sec each because I had some beginners in the class that were having a hard time with it!)

Balance lunge
Lunge, row
Lunge, row, press
Lunge, row, press, hip drop
Lunge, row, press, hip drop, susp abd lunge
Lunge, row, press, hip drop, susp abd lunge, squat

I have another cortisone shot this afternoon so it might be a few more days before I can work out again. I'm seeing incredible results in my body from these workouts though!

Wednesday, June 29, 2011

Workout 28 June 2011


Kettlebell circuit, 2x

20 2-arm swings, 16kg
10 renegade rows, 2- 12kg
5+5 sots press, 10lbs
10 double get-up sit-up, 10lbs x1, 15lbs x2
5+5 one-leg squat on 2nd from smallest plyo box
5+5 snatch, 16kg

I wanted to go heavier on the double get-up sit-up but I couldn't find the floor trainer to hold my feet either time. My hip flexors are sore today, and I think it's from trying to keep my legs flat on the ground through the entire range of motion.

Ok, a word about the sots press. It looked totally do-able, challenging, and fun, so I started with an 8kg kettlebell. And I was stunned that I couldn't do it. So I went down to a 15-lb kettlebell, a size that I don't ever touch. Still a no-go. I actually had to use a 10-lb kettlebell, and it was still challenging as hell. I tweaked my left shoulder while trying the 8kg and 15-lb sizes so I won't do any overhead loading for a few days till it calms down.

I knew I was doing the right thing by backing down in size before trying something new, because form matters more than weight. I just wasn't prepared for how much lighter I'd have to go to get it right. Lesson learned!

Tuesday, June 28, 2011

Workout 27 June 2011


Kettlebells and TRX

Volume: sets of 20 reps, or 10+10

Balance lunge
1-leg squat
Suspended lunge

Kettlebell swings:
Two-arm swings, 16kg

Row (low)
Press (standing)
Power pull

Kettlebell swings:

Hip drop
Standing roll-out
Side plank on forearm with hip drop
Crunches, high plank

Kettlebell swings:

I was joined halfway through by my workout partner so we shared the TRX, which added some time to the workout.

I wanted to do more TRX while my ankle isn't sore from the cortisone. I have another shot coming up on Friday, so I'm doing more balance work before then. I had a pretty rough weekend so this was a great way to get back into the groove for the week.

Friday, June 24, 2011

Workout 24 June 2011


Spinning, off the saddle

About halfway through spin class, my ankle was screaming at me in pain. The weight-bearing repetitive motion was a little too much for me, though I love the class. I went for another 5 minutes or so on the saddle, but I didn't want to risk further injury so I had to stop. I was stretched out by another trainer and had the knots in my calves (overcompensation from the arthritis) rolled out with "The Stick." Pain and relief at the same time!

My spinning instructor, Shellie Kercher. LOVE her.

Thursday, June 23, 2011

Workout 23 June 2011


Due to an excessive sleep deficit and pain in my ankle yesterday, I did not do a workout. I was still feeling very tired today but knew that I needed to make myself do a workout anyway for consistency. Once I got going, I was able to enjoy it. I'm already feeling the effects of it and am glad I made myself do it.

I wasn't feeling very creative, so I chose to do:


I had an 8kg kettlebell and a TRX with me, so I did 8 reps (or 4+4) of each

Squat, straight-leg deadlift
Squat, DL, row
Squat, DL, row, chest press
Squat, DL, row, press, windmill
Squat, DL, row, press, windmill, hip drop
Squat, DL, row, press, windmill, hip drop, alternating 1-arm swings (16 reps)

Swings, hip drop
Swings, hip drop, windmill
Swings, hip drop, windmill, press
Swings, hip drop, windmill, press, row
Swings, hip drop, windmill, press, row, DL
Swings, hip drop, windmill, press, row, DL, squat

For the DL, I was standing with my heels on the edge of the walkway and my toes hanging over so the handle of the kettlebell ended up level with my feet. I got a fantastic stretch out of it.

For the windmill, I went down until the palm of my free hand was level with the sand. I loaded the kettlebell overhead. Also a fantastic stretch.

I used the TRX for the squats, row, press, and hip drop. I used the kettlebell for the others.

There were 8 rounds of each exercise total, so for everything except the swings, I did 64 repetitions (or 32 per side for the ones that were 4+4). It ended up being 128 one-arm swings, 64 per arm.

View from my workout space :)

Tuesday, June 21, 2011

Workout 21 June 2011


First workout since the cortisone shot in my ankle.

Warm-up of 3-plane neck movement with 8kg kettlebell, 8kg kettlebell halos, pump drill, lateral lunges, and ankle circles.

With the 8kg:
2 Turkish get-ups (1 per side) with kneeling windmill and overhead squat
20 2-arm swings
2 Turkish get-ups, regular
20 2-arm swings

With the 12kg:
2 TGUs with kneeling windmill and OH squat
20 2-arm swings

With the 16kg:
20 2-arm swings

With the 12kg:
2 TGUs with 3 OH squats and kneeling windmill going up and down

With the 16kg:
2 TGUs
20 2-arm swings
10+10 1-arm swings
20 2-arm swings
10+10 1-arm swings
20 2-arm swings

Friday, June 17, 2011

Workout 17 June 2011


Spinning class, off the saddle the entire time

I had clients all morning and only managed 40 minutes of a crazy intense spin class before I had to leave, get the kids from school, and rush to my doctor to get another cortisone shot in my subtalar joint. It's my second shot in a series of three, each given two weeks apart. I won't be doing too much for the next few days while the cortisone works its way around my joint. I've been dealing with arthritis and cortisone shots for nearly 3 years now. Chronic pain sucks! It's also the reason I can't do much impact, and why my cardio consists mainly of kettlebells and the occasional spin class.

Thursday, June 16, 2011

Workout 16 June 2011


TRX Supersets- with a partner sharing the TRX

Reps: 16 or 8 per side, each superset repeated twice

A Squat
B Suspended lunge

A Row with rotation
B Press with leg in front

A Torso rotation
B Reverse plank with pull-through

A Suspended abducted lunge
B 1-leg hip press

A Overhead back extension with hip hinge
B High plank combo: crunch, pike, oblique crunch, oblique crunch


TRX Class- Tabata (0:20 on, 0:10 rest x 8)

Hip Drop
Row, alternating low and high with each set
Suspended lunge, alternating abducted and regular
Low plank abs (plank, body saw, crunches, oblique crunches, pike, etc)
Chest, alternating press and fly and alternating 1-leg

I needed a light workout day, so this was a great choice. I also have to wait for a ripped blister on my hand to heal from all those swings I did yesterday before I can do too many swings or snatches again.

Wednesday, June 15, 2011

Workout 15 June 2011


Crazy Kettlebell Cardio! Two-arm swings for the entire workout, no warm-up or cool-down (had to get to a client for his session)

First round:
12kg: 30, 16kg: 20, 24kg: 10

Second round:
12kg: 40, 16kg: 30, 24kg: 20 (WOW!)

Third round:
12kg: 50, 16kg: 30, 24kg: 20 (couldn't make it past 30 and 20 with the 16 and 24kgs. My legs and glutes were on fire!!)

Fourth round:
12kg: 40, 16kg: 30, 24kg: 20

Fifth round:
12kg: 30, 16kg: 20, 24kg: 10

Totals: 12kg- 190, 16kg- 130, 24kg- 80

Grand Total: 400 swings

This was an intense one for sure :) I used some chalk for the 24kg swings so my grip would be a little more secure. I was not on a surface that allowed me the option of dropping the 'bell if necessary. The annoying thing about using chalk from a bag is the way it gets under my fingernails. It's kind of distracting.

Just to clarify unit conversions, the 12kg weighs about 26 lbs, the 16kg weighs about 35 lbs, and the 24kg weighs about 53 lbs. Fun stuff!!

Tuesday, June 14, 2011

Workout 14 June 2011


Kettlebell and TRX Circuit, 4 rounds

12 reps or 6+6 each

1-leg squats on TRX (6+6)
Push press with two 8-kg kettlebells (6 total since doing doubles)
Low row on TRX (12)
Jump squats on TRX (12)
1-arm swing with release with 12-kg kettlebell (6+6)

Following the circuit, I moved on to:

Snatches with 12-kg



Next up was my TRX Class, which was similar to the workout I'd just completed, but I participated anyway. I was regretting the one-legged squats once I got started...


TRX Circuit, three rounds: 
8 repetitions first round, 10 repetitions second round, 12 repetitions third round

1-leg squats (4+4, etc)
Chest fly
Jump squats
Power pull (4+4, etc)
Abdominal exercises (crunches, pikes, body saw): 25 seconds

I'm afraid I'll be feeling this tomorrow!!

Workout 13 June 2011

11:45am- 12:30pm

Joint Mobility warm-up for 10 minutes

Format: kettlebell circuit

Reps: 8, then 10, then 12 - increasing with each circuit

Full squats with 8kg
Renegade Row with 2 12kg (alternating)
Double windmill with 8kg on top and 12kg on bottom (4+4, 5+5, 6+6)
Suitcase DL with 16kg
Ab circles with 8kg (half in each direction)
Side press with 8kg (also half in each direction)


Power Plate circuit, utilizing straps


Two complete circuits

Bent over row
Side plank to side plank
Glute bridge
Shoulder side raise 45 degrees

That wore me out for the day!

Sunday, June 12, 2011

Workout 12 June 2011

I've been sick from March-May with bad sinus infections and put on strong antibiotics, which has kept me from exercising. I'm fed up with being sick and am ready to get back into the "swing" of things. I've been working out for a few weeks and am now going to record my workouts and share them. I hope to inspire anyone who comes across this blog and give some ideas of workouts and progressions. I want to clarify that I am intermediate- advanced with kettlebells and TRX, with 10 years and 3 years experience, respectively. If there are any questions about how to do these exercises safely and properly, please find a fitness professional in your area (RKC for kettlebells and personal training TRX certified instructor for TRX). Happy Training!

12:30pm-1:20pm Kettlebell circuit, 2 rounds

~1-leg squats on 2nd from smallest plyo box: 5 each

~Turkish Get-Up alternating sides with kneeling windmill and overhead squat: 3 each w/ 8kg, round 2: 2 each w/ 12kg plus 1 each regular TGU

~Deck squats: 8 w/ 8kg, round 2: 10 w/ 8kg

~1-leg deadlift: 8 each with 16kg, round 2: 10 each with 16kg

~Double swings and snatches: 10 each with 2 8kg

9:40pm-10:00pm Kettlebell cardio

10kg kettlebell

format: 2-arm, 1-arm, assisted pull-ups

~20, 10+10, 5
~30, 15+15, 6
~40, 20+20, 7
~20, 10+10, 5
~30, 15+15, 6
~40, 20+20 WIPED OUT!