Re: Today's kettlbell workout at the Sweat Shop

[Guest guest]

it's a fun one!  A sicilian crunch is like a regular crunch but you hold a kettlebell with both hands to your forehead or there abouts, and when you crunch up you extend your arms straight up to the sky.  On the way down you bend your elbows and bring the bell back near your forehead.  Hope that makes sense!  I hold the round part of the bell with my thumbs hooked through the horns.

On the bosu I do the plank with the bosu upside down.  Do your own warmup and your own stretches, and this workout winds up being 30-35 minutes or so. Let me know how it goes! 

 

I like this.  I am snagging it.  I don't know what is a sicilian crunch, but I will look it up.  Did you use the bosu flat side up or down?

 

 

To: exercisevideos From: pinkpussycat@...

Date: Fri, 28 Oct 2011 14:00:31 -0700Subject: Today's kettlbell workout at the Sweat Shop

Howdy, Comrades!

 

I used a 20 lb bell for most exercises except where noted. It was a nice, total body workout!

 

20 swings right20 goblet squats20 swings left20 clean and presses right20 tactical lunges - did these while I did 10 bodweight lunges each side20 clean and presses left20 plie squats - I used 35 lbs

20 windmills right - 10 lbs (bad shoulder)

20 windmills left - 10 lbs (bad shoulder)20 regular swings - 28 lbs

20 curls - 28 lbs20 overhead extensions - 28 lbs

 

abs:

20 russian twists20 sicilian crunches20 kettlebell pullovers - 35 lbs10 pushups with kettlebell under right hand10 pushups with kettlebell under left hand1 minute plank on the bosu