Family Workout!

My kids have been home for almost 3 weeks!!!  Yesterday was shall we say..difficult.  We have had cold and rain, even snow here.  So the great plans I had for outdoor fun were pretty much washed out.  Today I decided I couldn't be the calm mom I liked if I had a repeat from yesterday.  I decided to get my kids (7 year old twins) in the garage and have them do a circuit work out with me.  I kept it simple.  My kids already know how to swing a kettlebell and do a proper squat.  So I took what they knew and wrote it down for them.  When we lived in Atlanta, we would do this all the time.  We had a huge basement and we set up a circuit and off they went.  Fun music blaring and kids jumping and lifting and squatting, doing pull ups...it was great.  One time we discovered that they were in the basement and set up their own circuit, they were 4 years old.  All of us miss that inside fun so we decided to try it in our garage.

Today's Family Workout was as follows:

3 rounds
My daughter used a 4kg, my son used an 8kg.
I wrote the exercises out on a white board so they could look at it to see what was next.
10 KB squats
20 KB swings
50 jumping jacks (they chose that amount)
20 KB swings
10 step ups (5 right, 5 left) We used a Reebok step

My son wanted to out do his sister so he added more reps to each exercise.  He wanted me to write it down too.

We warmed up (they know Ron's dynamic warm up) we went through each of the exercises in the circuit so they knew what they were doing, went over safety issues so they didn't trip or bump into each other and then we got started.  When they were done, they took turns doing pull ups.  It was hysterical watching them swing the KBs, their eyes would get so big and they loved it!!   After we cooled down we did a few stretches and came in and ate lunch.  The rest of the afternoon was so peaceful I couldn't believe I didn't do this earlier.

We have never made our kids work out.  We have always told them that their bodies were made to move.  We tell them we exercise to stay healthy and they join us. We never made them pick up a KB, but when you have friends over to basically have a KB workout party, they want to do it.  Sometimes we take the KBs and a couple of Frisbees  to the park.  They run, skate and play and sometimes they come over and do a few KB swings.  We don't force it, we just make it fun and part of our family fun.  We always finish our park work outs with Frisbee sprints, they love it.    Mostly I am just proud of my kids.

Kettlebells 101- Introduction to Kettlebells

The Basics,

One thing I have learned in my years in ballet and rock climbing is learn from the best.  This means that YOU as a fitness consumer need to know enough to evaluate whether or not your potential class, instructor, workshop has had the proper training so you don't get hurt or ripped off.  For rock climbing this was a must.  I needed to know whether or not who was teaching me knew enough to keep me safe.  So I read a bit, checked the Internet, spoke to other accomplished climbers.  Yosemite Mountaineering School was the best, so that is where I learned.

Same with kettlebells.  I have learned you go to the source.  Pavel T. brought the kettlebell from Russia to America and started the RKC (Russian Kettlebell Challenge).  The experts in movement, Gray Cook and Brett Jones in the USA are Russian Kettlebell Certified.  So that is where I went to learn.  I first started with Delaine Ross in Atlanta who is RKC trained and now a team leader!!!

In Kettlebells 101, you will learn the basics from a movement system designed to help you move better.  The basics will help correct dysfunctional movement patterns that can save you from potential injuries.  Even in ballet, every dancer from soloist to beginning dance student starts and repeats the basics.  It needs to be grooved into your movement memory.  I will help you get started!

KB 101 will teach you:

• Dynamic Joint Mobility
• Body Weight Squat
• KB Dead Lift
• KB Clean
• KB Press
• KB Swing

These movements will set a sound foundation that we can build upon in future lessons.  They will get you a great workout that you can repeat at home.  As your strength builds, we will add new movements, but we will always work on the basics as well.

Information Links:

• PRINT KB 101 FLYER
• Kettlebell Information (RonJones.org)