Archive for May, 2014

Yoga meets Kettlebells

Posted: May 14, 2014 in Uncategorized

 

 

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It’s 10:00pm, I haven’t gotten my 20 minutes in yet, and I need to do something inside (tomorrow I’ll get out in the yard again) but I’m thinking this is a perfect night for a yoga/kettlebell mix.  By this, I mean flow.  Each exercise moves into the next with an even, smooth transition… and no breaks.

Music: Hendrix

Here we go:

1. Kettlebell Situps… do as many as you can, at least 1 minute.

2. Situps transition nicely into the seated Russian Twist.

3. Then put the kettlebell aside, and flip yourself over into a 1 minute Plank Hold.

4. Fall into a Cobra position to give your lower back a good stretch.  (you’ll need this if you’ve been doing a lot of traditional swings)

5. Now transition into Downward Dog, hold for a good all-around stretch.

6. Next… the Extended Squat (perfect if you’ve increased your running with the nice weather.) Step forward (feet more than hip-distance apart) hold your feet, and squat down.  Bring that into a deep squat, then stand up… still holding your feet…adding a good hamstring stretch.  This is hard to describe, so here’s a link: (http://www.coreperformance.com/knowledge/movements/deep-squat-to-hamstring-stretch.html)  Each time down you should be getting into a good deep squat, and each time up you should be waking up those hamstrings.  Do at least 20 of these.  If you’re not grunting by now, you’re not doing these right.

7. We’re almost finished with the first round… stand up, grab your kettlebell again, and do a Standing Twist.

8. You can move from the Standing Twist nicely into a few Around the Worlds.  Done.  (with the first set)

OK, Water Break… then get back on the floor and start your second set.

Let me know what you think…

Peace,

Kate

 

 

 

 

 

20 minutes a day... starts today!

The sun is shining, and the new lounger is waiting… 20 minutes of kettlebells everyday. Today, it will be the swing and release, with a flip and squat. Do it, Do it!