You’ve seen them in circuits and warm ups, and you know they get your heart going, so let’s discuss the reason we do a two handed kettle bell swing.

The two handed kettle bell swing is an awesome training tool. Get this: it burns in the realm of 20 calories per minute! Another great effect of swinging a bell regularly is that it trains the spine to handle unstable loads (you can thank a kettle bell next time you load that giant awkward whatever into your car!). Now, I know many of you don’t enjoy the kettle bell swing, or think it might hurt your back. While it may be contraindicated for some people with low back pain, doing a proper two handed kettle bell should technically load the hamstrings and glutes, while training the deep muscles of the core to  stabilize the spine. If you are rolling to your belly on the ab roller, you can definitely handle a kettle bell swing! An experienced person will benefit from swinging a heavier bell as it forces you to maintain your form.

So, next time you see a kettle bell at class, get EXCITED! It’s an opportunity to burn kcal’s, build cardio endurance, posterior chain strength and add core stability. What more could you ask from a piece of heavy metal?!

Happy Training! Coach Michelle



Dan and Jean showing awesome swing form at the Saturday Boot Camp!

You guessed, it, this DIY has some Kettle Bell Swings! If you do not have a kettle bell at home, go get one! If you don’t want to get one, you can hold one hand weight by the end and swing away. But do your body  a favor and invest in a kettle bell!!!

Just Swing It DIY!

Part 1: Warm up well with dynamic movement.

Part 2: R.O.M. — Perform 3X

12 Glute Bridge Flys

10 Prisoner Squats

8 Bent Rows

6 Push Ups

4 Get Ups

30 Skips on jumprope or Hi Knees if no rope available

Part 3: 7 rounds for time!

7 Pull Ups (modify with 7 Glute Bridge Pullovers)

7  Two Handed Kettle Bell Swings

7 Burpees

Part 4: Stretch with spinal twists, thread the needle and scorpions


Gumsaba Fitness Class schedule Friday 9/18/15

5:30AM Sunrise Danville Womens Class – Coach Michelle – Strengthen then Stretch

5:30AM Sunrise Danville Mens class – Coach Joel – 7UP Friday!

6AM Sunup Moraga Womens only Class – Coach Briana – Core Chipper!

8:15AM Sunrise Moraga Womens only Class – Coach Briana – Core Chipper!

9AM Sunshine Walnut Creek Womens only class – Coach Michelle – Strengthen then Stretch

9:15 AM Rose Court Private Class – Coach Jentry – HIIT Circuit


11:00AM Cytosport Boot Camp – Coach Michelle (private class) – Strengthen then Stretch

12:00PM Cytosport Boot camp Benicia – Coach Michelle (private class) Fight Gone Bad.