Friend and HKC instructor Sarah Hoffman recently contacted me to cover some of her kettlebell classes as she had taken a week off for a much-needed vacation (by the way Sarah, Pittsburgh was SLAMMED by rain and tornadoes. Good timing on your trip!). Since I had some open evenings this week, I decided to help a sister out and got my butt down to Dragon Fly Pilates in Murrsyville to instruct the kettlebell cardio class. I had dropped in to the studio a few weeks ago for a demonstration, and the moment I stepped through the door, I couldn’t help but over hear some of the ladies say “Janelle the RKC is here. Class is going to be hard tonight.”
I appreciate the respect ladies 😉
Kettlebell cardio classes with me ARE a bit more demanding, but the participants at Dragon Fly Pilates thanked me after class for the following workout. Try this on for size yourself ! It’s guaranteed to get your metabolic furnace turned on high!
Kettlebell Blast Workout
Perform 5 half get ups per side followed by 5 overhead lunges per side. DO as many rounds as you can in the 5 minutes with good form.
rest 2-3 minutes then…
Perform swings and high pulls as a ladder. 1 swing and 1 high pull with your right arm, then hand to hand switch to the left and complete 1 swing and high pull. Switch hands and do 2 swings and 2 high pulls on the right then switch to the left for the same number of reps. Work up to 3 swings and 3 high pulls per side. Perform as many ladders as you can in 5 minutes.
Rest 2-3 minutes then….
Perform clean and front squat ladders. ! clean, 1 front squat per side, hand to hand switch, then 1 clean and one front squat on the left side. Follow the ladder as above until you reach 3 clean and front squats per side. Do as many reps as you can in 5 minutes.
2-3 minutes rest then…
You will do one swing, one clean and press, followed by one front squat on the right. Hand to hand switch the kettlebell and perform one swing, one clean and press and one front squat on the left. Do as many reps of this as you can for 10 minutes. Yes, 10 full minutes.
Phew! That will work up a sweat and sizeable appetite! You’ve been warned 😉
I spent the day Wednesday visiting friends and family and finally got around to getting started on tattoo number six. My life long friend and now tattoo artist Hilah of Wicked Heart Tattoo drew me up a wild design of the RKC logo. While the tattoo is still in the works, here’s the outline of the work thus far. Take a look at the photo on the left for the details on this work.
I should note that this is just the outline of the tattoo. This work will probably take about 4 sessions to complete. So far, it’s looking fabulous!
That’s all I have for yinz this week! Be on the look out for more kettlebell workouts, primal eating, and all around enjoyment of life from yours truly, the Primal Burgher! Remember to eat smart, train hard, and enjoy your life!
Janelle Pica, RKC