- QIC: Sugarbug
- When: 01/29/2018
- Pax: Birdcage, Caddy Shack, Cash Flow, Chicken Wing, Dark Helmet, Drop Thrill, Pin Up, Polaroid, Sauerkraut, Skate or Die, SugarBug
- Posted In: The Snake Pit
This was my first kettlebell Q so truth be told I googled “kettlebell circuit workout” and the bulk of the decent sites were ladies teaching how to firm up you “bum-bum’s”… Seemed like we all could use a little help in that department so I plagiarized heavily from these sites…
The disclaimer was disclaimed and we began with a short mosey around the lot with some butt kickers, high knees, side shuffles, and toy soldiers.
We circled up for warm up consisting of:
-25 Side Straddle Hops
-25 Moroccan Night Clubs
-12 Windmill
-12 Imperial Walker
-12 Hillbilly Walker
-12 Goofball (for Geronimo)
We mosey over to the pick-up line curb for the beginning of toning our “Bum-Bum’s”
We completed 2 circuits each consisting of 15 reps of 15 exercises with a lap around the parking lot between every 5 exercises.
-15 Kettlebell Swing
-15 Sumo Squat
-15 Lunge Pass Though (each side)
-15 Calf Raises (I actually raised this to 20 on accident but Dark Helmet kindly reminded me that I had committed to 15 earlier in the description)
-15 Split Squat (squat in a lunge position) – each side
LAP
-15 Bent Row (each side)
-15 Shoulder Press (each side)
-15 Curl (each side)
-15 Halo (each direction)
-Drive the Bus for 3 10 counts (bell extended 10 straight, 10 turned to the right, 10 turned to the left)
LAP
-15 LBC’s
-15 Flutter
-15 Hello Dolly
-15 Freddy Murcury
-15 Box Cutter
LAP
after about 2 cycles we mosey to COT for announcements and prayers