The studio was a cozy place, with a small kitchen, a cycle studio, and other various equipment for other types of training.
The instructor Sarah (who was extrememly nice and very FIT) explained the basic “swing” to us, and broke down the correct posture for the “swing.” For the three of us “newbies” who had never ‘kettle-belled’ before, she set us up with lighter kettlebells (I think mine was 10 kg, and the “experienced” girls had about 18 kg)
The basic swing was up and down with the UP using all your core body like a standing plank position.
After the instructor broke down the basic swing, we started in on the circuit for the class. We used the kettlebells for the swings, and then used dumbbells or our bodies for the other parts of the circuit.
- 30 kettlebell swings, 50 squats, 30 kettlebell swings, 25 squats
- 30 kettlebell swings, 50 pushups, 30 kettlebell swings, 25 pushups (eeks!)
- 30 kettlebell swings, 50 sit ups, 30 kettlebell swings, 25 situps (I’m talking old school situps- not crunches! All the way up, all the way down!)
- 30 kettlebell swings, 30 bicep curls, 30 kettlebell swings, 15 bicep curls
- 30 kettlebell swings, 30 shoulder presses, 30 kettlebell wings, 15 shoulder presses
I was quite sweaty after the class, and I could feel it right away! Today, my back, booty, core, and legs are all sore. It’s a great feeling! Overall, I thought the class was a nice change of pace, and I was definitely strengthening muscles that had been neglected in my other types of fitness.
More experienced kettle-bellers progress onto “snatches”, which are the one-armed throws- I’m pretty sure I’m not ready for that yet….
- Provide a quick workout – 30 minutes or less – that targets all your major muscle groups.
- Increase core stability. Serious exercisers understand the importance of increasing the stability of one’s core, especially the abdominal and back muscles. But it’s hard to work the entire core, including the obliques, abdominals, and adductors, in one workout. Kettlebells can do this.
- Let you combine cardio and strength training. The kettlebell workout involves a circuit that gets your heart pumping while it strengthens muscles.
- Simplify your workout. Instead of having to use several machines or several weights to work all your muscle groups, you do it with one kettlebell.
- Save money. Once you are properly trained, you can workout at home on weights that you can buy for less than $100. One type of 10-pound kettlebell, for instance, costs about $70.