Kettlebell Tabata Tuesday

AO: Firehouse

When: 2025-06-10

QIC: Seaman

PAX (7): Beanz, Better Call Saul, Fish Fingers, Lightweight, Maybelline, Ruby, Seaman

Preamble:

Cumming Swingers Club swings again

Warm-O-Rama:

Mosey, a couple of warmup things

The Thang:

Tabata format:  45 seconds work, 20 seconds rest. Circuit 1: Exercise 1: Kettlebell Swings Exercise 2: Kettlebell Stripper Squats Exercise 3: Kettlebell Single-Arm Overhead Press (alternate arms each interval) Exercise 4: Kettlebell Lawnmowers (alternate arms each interval) Take a lap. Circuit 2 Exercise 1: Kettlebell Clean and Press (alternate sides each interval) Exercise 2: Kettlebell Walking Lunges (holding the kettlebell in goblet position or overhead) Exercise 3: Kettlebell Figure 8: you kind of do a swing, but pass the KB between your legs and grab it with your other hand, then bring it forward. Exercise 4: KB American Hammers Take a lap Circuit 3: Exercise 1: Kettlebell Snatch (alternate arms each interval - focus on form over speed) Exercise 2: Kettlebell Reverse Lunge with Overhead Reach (holding the kettlebell overhead, alternate legs each interval) Exercise 3: Kettlebell Deadlifts Exercise 4: Kettlebell Plank Pull-Through (pull the kettlebell from one side to the other under your body in a plank position) Take a lap Circuit 4: Exercise 1: Kettlebell Thrusters Exercise 2: Kettlebell Suitcase Carries (alternate sides each interval, carrying the kettlebell by your side) Exercise 3: Kettlebell High Pulls, (basically squat, stand, do an upright row) Exercise 4: Kettlebell Get-Ups (focus on controlled movement, alternate sides each interval if time allows, otherwise stick to one side for the 20 seconds) Once we complete all four circuits, repeato until time.

COT:

Prayers for the pax, and the nation, particularly in LA.

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