Cardio Workout (One Kettlebell)
Today you will be doing:
25 Single hand Swings (each hand)
15 Cleans (each hand)
20 Two handed Swings
10 High pulls (each hand)
15 Hand to Hand Swings
Do the full set with 30 seconds rest between exercises.
Beginners: three sets
Intermediate: four sets
Advanced: five sets)
After completing this workout post the following:
Time it took to complete the workout and number of sets.
Kettlebell weight used
Any amendments you made to the workout
A 1-5 rating of the workout (1 being awful, 5 being awesome)
KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell. If you have not had your technique checked out by a certified RKC or Strong First instructor, there is a strong likelihood that you are not using proper kettle bell technique.
KORE Wellness is a training studio located in Columbia, SC. At KORE Wellness we strive to make your health journey not only successful but a complete transition. We put a lot into our training programs and accept only serious applicants so we can maximize our time with those who are determined to succeed. At KORE Wellness, you show up prepared to work hard, think, and learn. Life long health is about transforming the way you think and do things, it is more than just a workout or just a change of eating habits. In order to achieve life long success, you must change daily habits, an inner dialog, and make a commitment to something greater than your current self.
Written by Elise Matthews
- a member of a team that performs organized cheering, chanting, and dancing in support of a sports team.
- an enthusiastic and vocal supporter.
- one who instructs or trains
In the world of gyms and fitness centers today, you can separate trainers into two categories, cheerleaders and coaches. In your typical aerobics class or large follow along group exercise setting, your trainer would be a cheerleader. Why do I say that?
Case 1: The trainer for a follow along class plays great music, is at the head of the class doing the workout as you follow along.
Case 2: A large group boot camp style class where the group is exercising together doing a variety of cardio and calisthenics exercises where the trainer runs around screaming words of encouragement, pushing clients to keep going through the pain.
There is very high energy and a fun-filled environment but not a lot of instruction and hardly any correction of technique. Just like cheerleaders for a ball team, the goal is to give verbal support, create excitement, and build enthusiasm. This makes for a wonderfully fun and intense training environment.
Then there are coaches. If you walk into a coaching based gym, you will notice that the trainers don’t lead the classes in the traditional way. The class is explained, then started leaving the trainer free to walk around observing technique and making changes on an individual level. The goal in coach-based training is exactly like a coach of a sports team: the trainer is there to support your growth as an athlete, provide technical instructions so you can execute technique a little bit better every session, and push you in the appropriate way taking into consideration your current abilities, limitations, and restrictions.
Which way is better?
Well that depends on what you want out of your workout:
Look for a cheerleader if:
- You are the kind of person who wants to shut of your brain and just grind through the workout.
- You need a high energy trainer supporting you.
- You want to push yourself as hard as possible.
- You don’t really like getting corrections.
Look for a coach if:
- You don’t mind slowing down at the beginning to focus on technique.
- You don’t really need/want people screaming words of encouragement while you workout.
- You are looking for long term growth, not short term gains.
- You have been injured before or are afraid of injuring yourself with poor technique.
At KORE Wellness, you will find coaches. We wrote this article simply to explain our teaching methods to those who have only ever experienced cheerleader-based training. We aren’t saying that cheerleader-based coaching is wrong. Every individual is at a different stage in their training process, wellness journey, and motivation level.
We understand that some people love / need the high energy cheerleading environment. We want potential clients to understand that you won’t get that environment at KORE Wellness. That’s not to say that we aren’t supportive. We’re coaches, our goal is to maximize your potential as an athlete in this game called life. And we have a game plan that expands beyond the 30-minute training period. It just requires the patience to understand that there is a bigger picture, and that showing up to “practice” consistently is necessary to get there.
If you are seeking a coach, check us out at www.korewellness.com