"John R."

I have a thirteen year old Kettlebell Bootcamp participant named John R. who gives me an outstanding effort everyday he shows up. Today was no different, after a warm-up with weighted jump ropes and kettlebell chops and lifts we started the beef of the program.

We used a 16 kg kettlebell and a 2 lb jump rope for our first series of exercises.
*60 kb swings 60 revolutions with jump rope
*40 kb swings 40 revolutions with jump rope
*20 kb swings 20 revolutions with jump rope
start to finish 7:12 seconds

After a short break with some fast foot ladder work we started our second series of exercises. Using 1 minute of work followed by 20 seconds of rest we did three circuits of the following exercises.

*12 inch lateral hurdle jump (20 jumps)
*Fast foot ladder exercise
*10 KB Push Presses
One time through each of the three exercises took the entire 60 seconds

After another water break we completed our third and final circuit of exercises. We used a work/rest interval of 60sec./10sec. for these movements. Each movements was performed for the entire 60 seconds. Exercises used were as follows

*Fighting rope combination single arm swing, double arm swing with jump and rotational throws
*KB combination RDL and front squat
*Pummeling and tug of war

After a cool down and stretch our session came to a close, just another day of Kettlebell Bootcamp.

Try these workout at home or come and join us, we would love to have you!