GSC

I have 2 classes that run on a Monday night at the Garioch Sports Centre in Inverurie. These classes are alot of fun and I really enjoy teaching out there.
We've had some taster classes, some full workshops, some kettlebell-only workshops, some demonstrations etc. and after about 9 months, I think the classes are becoming quite established. I am delighted!

Both classes are the same format, and the format remains for a full month pretty much. This gives people the chance to get used to the format, engage more effort as confidence grows, maybe experiment with a heavier KB weight etc.

As with all my classes, body weight and dynamic mobility is a must, and over the length of time the classes have ran, I have seem massive improvement of peoples ability to move and hold themselves - massive improvement! Sure, we get down on a wooden floor and we roll, slide, rotate, brace, rock, squat and lunge around, but nearly all us come back to standing with a smile too! "Bring out the inner child!" I shout and enjoy rolling around like we used to!! haha!

The class benefits from a range of ages, ability and fitness levels of participants. Its ace to all be in the same class together, everyone working at a pace suitable to themselves. I always deliver this as being so important. Some people will have personal goals that the class assists in achieving - Ace! Its a great opportunity to work hard and blitz!!

So currently, the class does the warm up, the head to toe stretch and the dynamic mobility drill. Standard practise in all my classes...
Then we move onto a Single KB Clean Matrix. 4 sets of 30secs per hand of different Cleans. I enjoy this as a warm up, but challenge yourself with a heavier KB and wakes up the body in preparation for the rest of the workout.
Then we do 2 and a half Min's Clean & Press per hand. We moved up to 3 Min's per side recently. Always challenging pacing level, technique etc. It is an introduction to some people as to how we can train with the KB for increasing work capacity. For the more experienced of the group, 3 Min's is achievable so their challenge is a quicker pace!!
From the C&P drill we move onto to cardio blitz that is a Stacking routine. Looks like this...
1x 30sec work, 30 active recovery (A.R.),
2x 30sec work, 30 AR,
3x 30sec work, 30 AR,
4x 30sec work, 30 AR,
5x 30sec work, 30 AR,
6x 30sec work, 30 AR,
7x 30sec work, 30 AR,
pick any 2 from the above, 30 sec rest
pick any 1 from above, 30 sec rest

Here are the drills:
Swings, Burpees, Single leg Clean, Rows, Pushups, Snatch or High Pull, Fig.8.
20Min's ...BANG!!
Last drill is 3x 20secs Russian Twists.
We always finish with 1 or 2 cycles of QiGong.

There we have the current workout that is achievable by all. The time whizzes past and we enjoy a good sweat up!