40 lb kettlebell!

I missed yesterday - my son had a meltdown of epic proportions which required tag-team parenting. Also, a girlfriend found out she didn't get a job she had applied for and was HOPING to get (as a way to leave a not so good work team, not that she was super keen on the job) - and this required:

Cold Stone ice cream!

It was so rich, I almost didn't finish it - but fear not, the competitor that I am, I worked through it and FINISHED it! : ) Thank god I worked out - it was an excellent Booty Bootcamp workout, but it was just Shanan and I - we had Laurissa all to ourselves...mmmmmm, feeling the love ;P

Today was my second Kettlebell Express noonhour workout, and it was even better than Monday, and here's why:

I was swingin a 40 lb kettlebell today!! Not for the whole class, but during one exercise. And for the rest I swung a 30 lb with no problems! I must say, I never thought I could do it...but I did!! And Laurissa is so sneaky...

Here's what I can remember of it....

• 
  
  Figure 8's - swinging bell between legs, changing hands at the back.
• Figure 8's (with an arm raise)
• Bulldogs - lying on the ground, legs out with feet flexed up, kettlebell overhead with straight arm - now lift yourself up with glutes and hamstrings. I found this one hard to do, but I'm sure with practice will come.
• Single arm kettlebell swing

• Kettlebell snatch

• Windmills (I did double - so when you are lowered to the ground the hand that is touching your foot picks up a second kettlebell and raises it up when you come up)

And the Kettlebell ladder - this is when the 40 lb bell came into play. A kettlebell ladder is where you choose an exercise and simply “go up the ladder.” For us it was a set of 10 burpees to start and end the ladder. The ladder itself was double handed swings working up the ladder using a 30 lb bell, a 35 lb bell, and a 40 lb bell. Working up was: 20 reps with the 30 lb, 15 reps with the 35 lb, and 10 reps with the 40 lbs. Working down the ladder was: (single handed swings) 10/side with the 40 lb, 15/side with the 35 lb, and 20/side with the 30 lb. Ending with burpees!

I was  toast after this....it was excellent! The reason I say Laurissa is sneaky is this: she asked what the heaviest weight I swing was - and walked away. She laid out the bells for each of us for the ladder exercise, but didn't say much about it. I didn't realize the weights of the bells until I was into it - and suprising (to me) is that it was ok. Don't get me wrong I was huffing and puffing all the way, but I did it and didn't bail!!

I know I will have some great benefits from kettlebell training, and some great bruises! I have them on my wrist, and today on my hips from the figure 8's. It's all good though! Tomorrow is Booty, so maybe I'll have a small rest? :) I'll leave you with a picture of my 40 lb bell!

Nite - I'm off to heat my hammies!