We have more beginners at the Friday 6pm class here in Winter Park, so its a great day to focus on the basics (which is really something on which EVERYONE should be focusing). Since everyone could stand to review and continue to progress with their basic kettlebell swing and get up, I designed a very basic plan using a variation of the Enter the Kettlebell program minimum as presented by Dan John on a forum (will try to remember which one!). Here's what we did:
Joint Mobility Warm Up then....
In 10 minutes as many rounds as possible with PERFECT form, or striving towards it - this is never a race:
- 10 Pump Stretches
- Kettlebell Halo - 10 in each direction
- 10 strict face the wall squats (body weight only)
Brief rest/water
10 minutes kettlebell swings 30 seconds swings, 30 seconds rest
Brief rest/water
10 minutes Get Ups (with or without kettlebell - beginners used bodyweight only) alternating sides 1/1
Cooldown, Q+A, Joint Mobility
Basic but effective!
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