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Kettlebell
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info@libertyfitrx.com
No one ever drown in their own sweat.....Train hard...see results!
Testimonial
At almost 49, I began to feel my body was heading to a place of no return. Nutrition and fitness has always been an important part of my life. I have a personal workout room above my garage loaded with fitness equipment that I have used regularly with minimum results. I could lose or maintain weight but my body composition was not changing. . I started using kettlebells at libertyFit Rx in April of 2007 and it didn’t take me long to realize that I was engaging muscles that must have gone dormant. Liberty has extensive training in fitness and nutrition and is one of the few certified Russian kettlebell instructors in Michigan. She is an inspiration to all. She lives fitness and nutrition and is now sharing her knowledge and devotion to anyone interested in a strong healthy body both physically and mentally.
Since working out at FitRx, I have seen many positive changes in my body. I know what core strength feels like now. In the past I had experienced lower back pain during my days of work as a dental hygienist. I no longer have pain and my posture has improved. I even rode 14,000 miles on my motorcycle last summer with no discomfort at all. I lift differently and feel stronger. I lost 15 lbs and a pant size. I look and feel leaner.
Liberty FitRx studio presents a non-threatening atmosphere for all levels of fitness. The classes are fun and never the same. Different muscles and agility skills are challenged daily which makes me not want to miss a class. After a long hard day, kettlebell class will fire up energy and relieve stress. It will also trigger an addiction to preparing our bodies for the prevention of injury and disease. Liberty FitRx studio is filled with bells (and whistles too) nutritional food, supplements, skincare products, logowear and fun people. So as Liberty would say: “feel the love”
-Jill Caskey - Big Rapids, MI
Other Testimonials:
Liberty truly is an inspiration! She cares very much about her clients and their health and she is always willing to take extra time if you need it. I have gained strength, momentum, back flexibility, stamina and understanding of how our body works. Teri Hays - Reed City, Michigan
"Liberty provided a Great Training Program that provided me with a wealth of
information and how to apply it to my life. I lost 20lbs in 9 Weeks!" - Melissa Fish – Canadian Lakes, Michigan
"My experience with the Diet Doc program has been easier than I imagined it would be. The transition from my old eating habits, to a healthier way of eating has been smooth and painless. Liberty's support and positivity have been an integral part of my success so far. Thanks Liberty!" Big Loser Contestant, Chris Willard - Hersey, MI
30 Minute Workouts
Fit Rkc Kettlebell Class 30 Minute Circuit, March 5, 2007
Warm up ~
Halo – both directions
Around the body swing standing – both directions
Around the body swing – bent knees
Windmills
1 minute drink
Circuit for Time 30 seconds with 30-60 seconds rest (depending upon fitness level)– complete 2 sets:
Double Hand Swing
Alternating Hand Swing
2 Sets 1 minute on, 1 minute off:
Crunches (with or without weight) or off the Deck Get Ups
Circuit for Time 30 seconds with 30-60 seconds rest (depending upon fitness level)–
Dead Hang Cleans (Reset each time)
2 Sets, 30 seconds on, 30 seconds off
Planks (advanced = 1 leg off of ground)
2 Sets, alternating arms with 30-60 seconds rest in between (advanced continue to do cleans in between):
1 arm Clean and 5 press
Circuit for Time 60 seconds with 30-60 seconds rest (depending upon fitness level, advanced continue with partials) – Start with weakest side first
Turkish Get-Ups (full or ½)
End with Swings varying weight from light to heavy
For example, 12 kg, 16kg and 20 kg for women and 24 kg, 32 kg and 40 kg for men
Stretch
Fit Rkc Kettlebell Class 30 Minute Circuit, March 14, 2007
Warm ups:
Learn Walking Swings
Off the Deck Squats (with ab crunch or not)
Squat to Kick L/R x 5
Circuit for Time- 30 seconds with 30 seconds rest in between sets
Heavy two arm Swings with 1 bell
Renegade Rows
Clean and lunge 5 L/R
Push Up on one bell or two (or clap pushups on bell from side to side)
Swings with 2 bells
Windmills 5 L/R
2 Bell See-Saw Press
Cool Down
Stretch
Fit Rkc Kettlebell Class 30 Minute Circuit, March 16, 2007
Warm ups:
5 minutes of TGU L/R
Circuit for reps, not time
Squat/Press and stand up to overhead squat L/R x 5 (one bell or two)
High Pull/Snatch combo L/R x 5
Pistols or single leg deadlift L/R x 5
Punch sits ups with bell L/R x5
Bodyweight Jump Squats- 3 sets of 10 with 10 seconds rest between sets
Farmer’s Carry about 100 feet
Repeat circuit 3 to 4 times
Cool Down/Stretch
Fit Rkc Kettlebell Class 30 Minute Circuit, March 19, 2007
Warm ups:
Teach snatch
Circuit for time (2 kb’s)
Clean
Swing
Snatch
Clean/Swing/Snatch
Repeat for 2 sets
Bear Crawl
Yoga Pumps
2 Arm Swing
Repeat for 2 sets
Double Clean
Seasaw Press
Double Clean/Seasaw Press
Repeat for 2 sets
Cool Down/Stretch
Fit Rkc Kettlebell Class 30 Minute Circuit, March 21, 2007
Warm ups:
30 second hops front to back over kettlebell, rest 30 seconds
30 second hops side to side over kettlebell, rest 30 seconds
30 second hops angle to angle over kettlebell, rest 30 seconds
30 second hops angle to angle over kettlebell, rest 30 seconds
Circuit for time
Swing/squat combo
Squat, alternating kbell press
Snatch
1 arm bicep curls with bottom of bell towards ceiling at top of move. 30 seconds each arm
Sumo Squats – USE A HEAVY WEIGHT!
V- up moving kbell from side to side
2 arm suitcase deadlift
Swing – 1 bell or 2
Bottoms up press
Cool Down/Stretch
Fit Rkc Kettlebell Class 30 Minute Circuit, March 23, 2007
Warm ups:
Around the body swing standing – both directions
Two handed Kettlebell Shrug
Dragon walks with no weight - this is like a walking lunge but the front foot crosses over in front of the other.
Circuit for time 30 seconds each and 30 seconds rest in between. Repeat as many times as it takes to complete the ½ hour:
Clean, Lunge, Press – 1 arm (Step with opposite leg that you have the bell in hand). 15 second each arm. Can either step out on each move or can stay stationary for entire 15 seconds just pressing the bell.
Swing – 30 seconds. 1 kettlebell or 2
Dead hang cleans – 10 each side. 1 arm. This is where they reset the bell each time in between moves on the floor in between their feet instead of swinging it)
Planks – 30 seconds have them raise one foot off the floor to make it more difficult if needed.
Snatch – Can do sumo squats holding kbell between their legs if they are not comfortable with snatch yet.
Lying crunches with one bell overhead. (or at chest if they cannot do overhead)
Alternating 1 arm swings (change hands at the top)
Cool Down/Stretch - Tell them to take some BIG, DEEP BREATHS, go home and drink lots of water and eat lots of veggies! =)
Fit Rkc Kettlebell Class 30 Minute Circuit, March 26, 2007
Warm ups:
Pushups with hands on one bell
Then stay on hands and knees and do kickbacks with legs alternating sides.
Plank on side – and do other side.
Circuit for time
HEAVY clean and walk – 1 bell or two
Burpees or squat thrusts
Cross body Snatch
off the deck getups
2 arm swings
On the deck crawl down the mats on forearms dragging feet
1 arm kbell row
Yoga Pumps
Fit Rkc Kettlebell Class 30 Minute Circuit, March 28, 2007
Warm ups:
Jumping jacks
Jog in place
Squat step to right x 3, squat step to left x 3
Circuit for time
Clean and press
Swing - alternating
Snatch
Clean/Squat/Snatch
punch abs
as many snatches as you can do in 5 minutes – stop and rest as needed
Hold plank on right side for 30 seconds, hold plank on left side for 30 seconds
Windmills – 5 each side
Towel Bicep curls – 1 arm or two
Cool Down/Stretch
Fit Rkc Kettlebell Class 30 Minute Circuit, March 30, 2007
Warm Up with Joint Mobility and perform 4 Turkish Get Up’s each side
Workout
Alternating Heavy Swings- 20 reps
Circuit, 4 sets, Dragon walk with kettlebell
Turkish getups – 10 each side
Bodyweight Jump Squats- 3 sets of 10 with 10 seconds rest between sets
Sumo Deadlifts - HEAVY
Ab circuit, 5 Punch Up Sit Ups each side
10 Crunches with KB held near your chest- complete 4 sets
Cool Down
Stretch
Fit Rkc Kettlebell Class 30 Minute Circuit, April 2, 2007
Warm ups:
Jumping jacks
Jog in place
Circuit for time:
Lunge figure 8s
Body weight jumps lunges
Clean and press – 1 arm or alternating fast punches towards ceiling
Snatch
Plank on one leg, then the other
Chest press – 1 arm, 8/8, 8/8, 8/8
As many swings as you can do in 5 minutes – stop and rest as needed (write down number and try to improve next time)
Fit Rkc Kettlebell Class 30 Minute Circuit, April 4, 2007
Warm ups:
Back to back with partner pass to kettlebell around and around, both directions
Then pass between legs, still back to back
Circuit for reps:
Suitcase deadlifts (BOOTIE to the floor!) 20
Hassocks with or without weight. Switching side to side.
Clean and push press – 1 or 2 bells for 5 reps ~ use heavier bells
Swings – alternating 20 each arm
Dead hang cleans – 8 each arm
Around the room pushups (feet go on the other persons back)
Windmills – 5 each side
Body weight squats as you can do in 5 minutes – stop and rest as needed
Fit Rkc Kettlebell Class 30 Minute Circuit, April 6, 2007
Warm ups:
Off the deck get-ups for 3-5 minutes, with or without weight (or sit ups w/heels against bell)
Circuit for reps:
Suitcase deadlifts (BOOTIE to the floor!) 20
Squatting alternating sots press? 1 arm and switch or two
Bent over dbl row 5-8 reps
Swings – 2 handed 25 reps
Mountain Climbers
Across the body snatch – 8 each arm
Pelvic lifts with bell on stomach
Fit Rkc Kettlebell Class 30 Minute Circuit, April 9, 2007
Warm ups:
Joint mobility: Eqyptian twist, tuck chin in & out, skier knee rotations and foot rotations
Teach Get up sit ups. If can’t do, then have then do partial turkish get ups.
Circuit:
Get up sit ups x 5 each arm (straight legged or with feet tucked in bells)
Teach jerk ~ then 5 jerks with each hand with a light bell to 6 second cadence.
Then jerks (dbl or single bell) for 3 minutes to a 6 second cadence.
Lay on floor on tummy and stretch spine
Bent over dbl row 5-8 reps each arm in lunge position
Swings – 2 handed for 50 reps (each person counts 10 reps)….less hip snap, GS style
Lay on floor on tummy and stretch spine and do 10 press ups
High Pulls
Tricep Extensions
Fit Rkc Kettlebell Class 30 Minute Circuit, April 11, 2007
Warm ups:
Hands down in front for V-up stretch
Then bottom leg to side with top leg bent, for IT band stretch
Teach sprawl.
Circuit:
Side to side type pushup on bell x 10 – just hand exchange really
1 hand Snatch/sprawl for 10 reps, rest 30 seconds. Switch hands.
Lay on floor on tummy and stretch spine and do 10 press ups
Lay on side, clean bell and press towards ceiling, then plank for a count of 10
Switch sides for a count of 10
Clean 2 bells, squat and hold for a count of 5. Repeat as many times as possible.
Stretch – front to back splits
Double Cleans for time. Or single bell, 1 minute per side.
Nutrition Quote of Day:
This is a new Attitude! If we envision what we want to be, then we will soon become it.
Fit Rkc Kettlebell Class 30 Minute Circuit, April 13, 2007
Warm ups:
Joint mobility: Eqyptian twist, tuck chin in & out, skier knee rotations and foot rotations
Talk to them about next partner drill
Circuit:
Have class split in 1/2. ½ half does punching and kicking on bag while other ½ does 10 pushups, 10 jumping jacks and 10 jump squats (for 1 minute, then switch) continue for 4-6 minutes.
Lay on floor on tummy and stretch spine and do 10 press ups
Windmills – 10 each side
Lay on mat and cross punch with bell for a count of 10
Switch sides for a count of 10
Swing, lunge and clean for a count of 12 each side ~ same arm/same leg
Pelvic lifts w/kettlebell on abs
Swing to clean, then bottoms up press x 10 each side
Towel bicep curls
As many mid-air squats as they can do for time
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