Swinging Seaman
AO: Firehouse
When: 2025-04-15
QIC: Seaman
PAX (8): Beanz, Better Call Saul, DDoS, Dunshire, Fish Fingers, Lightweight, Ruby, Seaman
Preamble:
We all need to get out of our comfort zone from time to time, and I as I had not led a BD of the Cumming Swingers Club, I thought, no time like the present.Warm-O-Rama:
SSH
Arm Circles
Reverse Arm Circles
Willy Mays Hayes
Some leg stretches
Calf stretches
The Thang:
This is a tabata workout, the goal is to maintain good form, go slow, but keep moving the weight
Circuit 1:
Exercise 1: Kettlebell Swings
Exercise 2: Kettlebell Goblet Squats
Exercise 3: Kettlebell Single-Arm Overhead Press (alternate arms each interval)
Exercise 4: Kettlebell Rows (alternate arms each interval)
56 seconds work/20 seconds rest. Cycle through all four exercises twice to complete one round of the circuit
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
56/20. Cycle through all four exercises twice to complete one round of the circuit (4 minutes).
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)