Happy Friday Everyone! This morning in boot camp, we did a GREAT workout from the amazing David Whitley from IronTamer.com  This is a pretty famous working in the RKC community, and is a LOT of fun! In order to do this workout, you must be pretty proficient with the Turkish Get Up movement.  If you are comfortable with it, then give this workout a shot this weekend!  It is AWESOME. We completed 2 rounds this morning, but even a single round will give you great metabolic benefits as well. The Furnace Kettlebell Workout (from David Whitley) Begin from standing with the kettlebell locked out overhead. All sets are  :45 work / :15 rest-transition Overhead lunge left Overhead lunge right Swing Kneeling windmill left Kneeling Windmill right Swing Getup to palm Left Getup to palm right Swing Full Getup left Full Getup right Swing If you need a refresher for the Turkish

Our Orlando Kettlebell Conditioning class is focused on revving up your metabolism, increasing total-body strength, endurance, stamina and flexibility.  Here's a sneak peek into our workout scheduled for tonight's Kettlebell Conditioning Class... Kettlebell Meltdown 300 Workout: [youtube=http://www.youtube.com/watch?v=SRpbM9nzDcM&feature=player_embedded] 25 V-Ups 50 Snatches 25 Pushups 50 Swings 50 Burpees 50 Clean & Press 50 Mountain

Here's the breakdown of the Kettlebell Clean.  The goal is to keep the bell as close to your body as possible throughout the movement and let it "roll" off your arm.  My husband says that this is the only type of "cleaning" that I do. (It's not true!)  1.  In the rack position: grip the kettlebell tightly, keep your abs tight, shoulders down, elbows tightly pressed against the body, hips pushed slightly forward, glutes tight, and wrist straight. Note: Women rest arms on the side of their breast and men line up with their Adams apple.   2. “Drop” the kettlebell between your legs with a loose arm; hinge back with your butt and turn your thumb slightly down and the kettlebell will roll off your forearm. Keep the kettlebell close to your body on the way down. Don’t let your elbow flare out to the side. Keep turning your fist as you drop so the thumb almost points straight down.     3.  As

  My sister killing the swing!!      Tim Shuman doing a 1-arm swing          [caption id="attachment_226" align="alignleft" width="300" caption="Stefanie doing a Turkish Get-Up"][/caption] Adrienne with an overhead

[youtube=http://www.youtube.com/watch?v=u4e6lpyyU6U] Love my kettlebell

I posted this on our KettlebellChicks.com Blog, but wanted to share it with you also!   An independent study by ACE Fitness confirms that kettlebell training IS the ULTIMATE form of conditioning!  This study had people perform 20 minute kettlebell snatch workouts, to test how kettlebell training lives up to its expectations.  John Porcari, Ph.D., and Chad Schnettler, M.S. from the University of Wisconsin headed up the study. People are always trying to find the time to exercise or ‘make it to the gym.’  Kettlebell gives you the option to get in an extremely effective workout in a very short amount of time.  “Instead of lifting weights for a half hour and doing the treadmill for another half hour, you can get everything done with kettlebells in 20 minutes.” -Michael Shade, kettlebell instructor. The results of the study revealed that the subjects “were burning at least 20.2 calories per

1. Burn up to 200 CALORIES in 5-7 minutes with kettlebells! 2. LOSING 1% BODY FAT PER WEEK is not uncommon. 3. Kettlebell training will increase your metabolism. 4. Workout in your own living room or backyard!  NO GYM MEMBERSHIP NEEDED. 5. Just one kettlebell does it all. It’s your hand-held gym that hardly takes up ANY space. 6. Travel ANYWHERE with your kettlebell. 7. Train your body the way it is DESIGNED to work- as an entire functional unit. (Not by breaking it up into isolated body parts which can put tremendous stress on your joints.) 8. You can ELIMINATE LOWER BACK PAIN with one simple and effective kettlebell exercise. 9. Build confidence and feel sexy again with kettlebell training! 10. Sculpt and condition your body in LESS TIME. You will burn fat, sculpt muscle, increase flexibility, and get into the best shape of your life in LESS time with

Short on time?  Try this kick butt workout… Ladder the exercises 10 to 1 (complete 10 of each exercise, then 9 of each, then 8 and so on until you hit 1 of each.) Kettlebell Snatches Right Kettlebell Snatches Left Goblet Squats Push-Ups Burpee