I taught kettlebells again today. I hadn’t planned on it, as it’s July 4, but some folks expressed interest in getting a workout in before the evening festivities began. Of course, those folks didn’t show up for the class. But a good friend and I did.
I made up a hybrid workout. Wanna know what we did? Here ya go.
The Power of 10 Workout
Figure 8 to hold
Do 3 sets of the above 2 exercises, 45 seconds on, 15 seconds off between each move.
Then, ladders. This is a series where you do one exercise, rest a few seconds, then start at the beginning again. So first up, high pulls. We did 10 per side, right and left, and rested. Then we did the set of high pulls again but this time added on the next exercise, which was racked forward-and-back lunges. Rest, then start at the top again, adding a new move at the end. I think of this like a progressive workout, similar to the old game of “telephone”, where each person adds something to the original secret going around.
10 High Pulls – right and left
10 Racked forward-and-back lunges – 5 per side, right and left
10 Goblet squats
10 Hip raises
10 Dead lifts
10 Cleans – right and left
10 Triple crushes
10 Chair squats
10 Sumo squats
10 Half get-ups – 5 per side, right and left
10 Crossed-leg hip raises – 10 per side
And to be completely honest, we didn’t get through the last rep adding the sumo squats. My hand opened up. Well, more specifically, a callous on my left hand. The skin peeled back like an apple. I didn’t fancy bleeding all over the mat and bells. Because that *can* happen. I’ve heard.
“I think this’ll be our last round,” I told the other attendee. “My hand is shot.”
He grinned and nodded. He was only too happy to be close to done.
Even cutting the ladder workout short, it still took up about 30 minutes of class. Not too shabby for planning on the fly.
I have some thoughts after teaching my 7th class. Teaching the class keeps me accountable. I can’t slack off and use baby weights. I must be careful to use correct form. I also need to gauge the amount of effort expended in the room. Can the class do the work? Where is it hitting their ability level – too easy, too hard or just right? I’m also learning to tailor the class to fit the needs of the group. What I want to do might not be what they are up for.
And so it is with most of life. In relationships, we pay attention to what edifies others. How we speak and our actions can help or hinder others. Sometimes, I make things too hard. I put up obstacles and talk myself out of good things. I would say I’ve got a varsity letter in making my life too hard. I hope I haven’t done it to others.
We ended today’s workout with a 2-minute high-low plank, my friend’s choice. Boy, that plank challenged me; my body shook during the last 30 seconds. The give and take of life can make it richer and broader. Often, stepping back and letting others offer input makes sense. I don’t have to have all the exercises or all the answers, carrying it all. I just need to show up.
For those of you subscribers, I apologize for the bizarre post of yesterday. WordPress has a new interface and I’m still getting the hang of it. Onward and upward.