Quick Celebration Workout....

For nothing short of a little pride and vanity, I wanted to make sure that the first kettlebell class that I led after becoming an RKC Level 2 instructor was one of my own.   With less than 24 hours to go - before substitute leading a friend's boot camp and kettlebell class, I had to think fast.   The workout is not for beginners, and is a super quick one, but it was a lot of fun today and I am thankful to everyone who showed up - one drove for almost an hour to participate, another brought a bottle of my favorite kombucha (even remembered ginger flavor!!!)  Fantastic on both accounts! :)

After introducing a few new concepts about the windmill we did the following variation on a Master RKC David "Iron Tamer" Whitley (I was on Team Whitley at the RKC2 ) workout (use a pair of moderate sized kettlebells)

Do 3 rounds of the following:

• 3 Windmills on each side (use one kettlebell overhead)
• 5 Double Clean and Presses
• 10 Double Swings

While everyone was taking a little rest, I introduced the Viking Push Press and explained how it worked.  Since I would be leading a kettlebell boot camp for my friend later, I had an assortment of different size kettlebells with me - I spaced them in matched pairs and singles in a line - and then the participants went down the line - safely spaced and either performed 10 swings (if the kettlebells were appropriate), or 10 deadlifts if the kettlebells seemed too heavy.  Everyone traversed the line twice - because of time, but this could be easily increased.   At the RKC Level 2 we did a similar configuration with double kettlebells of increasing size for clean and jerk practice.  It can be a lot of fun and gets people to use different size kettlebells in a safe way.