One Bell Workout #2

This video shows another example of a one kettlebell workout. Please note that I am 32 weeks pregnant at this point.



Progression:
Do 4 Rounds on each side.

Right Hand:
Turkish Get-up (up only)
Overhead Front Lunges (right foot only) 5 reps
Snatch with Slow Lower to Racked Position 10 reps
Overhead Front Lunges (left foot only) 5 reps
Turkish Get-down

Rest if needed and repeat with left hand.

Progression can be done with back or walking lunges also.

If you don't know how to snatch the bell yet, see previous post for our upcoming Snatch Workshop on March 21st.

Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our kettlebell boot camp classes in Wilmington, NC.

Snatch Workshop

HeadSTRONG Athletics will be holding a Kettlebell Snatch Workshop this coming Saturday, March 21st, at 10:00 am. Location will likely be Hugh McRae Park depending on the weather. Please call Shawn for more information: 910-231-5011.

The snatch is a ballistic movement used for strength endurance. In other words, be prepared to get your heart rate up and build strength at the same time.

Here is a short video of the snatch done by Yoana Snideman (also pregnant when taken):



Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our kettlebell boot camp classes in Wilmington, NC.

One Bell Workout

The following workout is one which can be done with one bell. Make sure you can get-up with this size before attempting. **Please note that I am 32 weeks pregnant at this point.




Do 4 Rounds on Each Side:

Right Hand:
Turkish Get Up (up only)
Clean, Squat and Press 5 Reps
1-Hand Swings 10 Reps
Sling Shots 5 Reps (each way)
1-Hand Swings 10 Reps
Clean Squat and Press 5 Reps (leave it up on the last rep)
Turkish Get Down

Repeat for Left Hand

Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our kettlebell boot camp classes in Wilmington, NC.

A Baby Update

As many of you already know, Tommy and I are expecting our 2nd baby on April 30th. That means I only have 8 1/2 weeks to go! I can't tell you how (mentally) ready I am to start training hard again. I am feeling like a house right now even though to most I am still pretty small for a 32 weeker.


So far I have gained about 25 pounds. Last time I maxed at 30. I am comfortable with that. It didn't take long to lose it before and I expect the same this time.


For those of you wondering about kettlebells and pregnancy I can offer up this advice:

Don't start using the bell for the first time when you get pregnant. But don't stop if you are already proficient at it.


I continue to swing, do get ups, squats and presses. I have just reduced the weight a bit and listen to my body. If it hurts, don't do it. Common sense rules.


One of the biggest differences this time around is how my lower back feels. With my first, I was not using kettlebells or doing Z Health and my back was always crunched up and hurting. This time, I have not had any back pain (except for one instance where my ego took over and I squatted with too much weight....stuuuuuupid!) I seriously think everyone should consider doing R-Phase Z drills while prego. It has worked better than yoga, stretching, foam rolling and message for me.

Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our boot camp kettlebell classes in Wilmington, NC.

WOW-Supersetting Exercises

Today's Workout at HeadSTRONG Athletics:
Do 1A-C. Rest after C for 45 sec-1 min. Repeat 2-3 Rounds. Move to next set (#2) of Exercises. **Please note that I am 32 weeks pregnant at this point.

1A. Squats (Prisoner or Front with KB's or Sandbags) 1 Minute
1B. KB See Saw Presses 30 sec
1C. Plank 30 sec

2A. Runner's Lunge (holding KBs or Sandbag) 30 sec. each leg
2B. Alternating Bent Over Rows (2 KBs) 30 sec
2C. Pinwheels (Alternating Dynamic Side Plank) 30 sec.

3A. Deadlifts (2 KBs) 30 sec.
3B. Get up sit up 30 sec. ea. side

Intervals X 4 each:
1. Frog Hops (or Side to Sides) 30 sec.
Rest 30 sec.
2. Front Back Sprints 30 sec.
Rest 30 sec.

See video for demos of exercises


Call 910.231.5011 or email shawn@headstrongathletics.com for more information on our group kettlebell classes and personal training.