Class and Rate Change

Class and Schedule Change:

1.Tuesdays and Thursdays 7pm classes now open to everyone! We now have 7pm classes Monday-Thursday open to men and women.

2. First Friday of the month will be a "Strength is a Skill" class at 7pm. Here we'll work on advance KB techniques, Olympic lifts, Body weight, and more



Rate Change:

1. Class Drop in Rate Change: $20 per class.

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Look for more classes to be added soon.

New Years Schedule "Updated"

The Texas Kettlebell Club will be open from 8am-12noon on December 31st, New Years eve. This will be a open gym. Get your last workout before the New Year! No classes on Saturday.

Any questions contact me gaitan.jesus@gmail.com or 830-556-4180 Thanks!

Workout of the Week 32;

1. Dead Lift Challenge 50reps for time. Men 255#/Women 185#

1.Thrusters BB or KB-20(Men 95# BB- 2x 53# KB/ Women 65#BB-2x 35# KB)
2. Hindu Push Ups- 30
3. Star Jumps-40
4. Hindu Squats-50

AMRAP in 20min.

Instructor Review

See what others are saying about the TKC Instructors:

http://www.dragondoor.com/instructor/1013

New Years Schedule

New Years Schedule:

Monday- Thursday normal schedule. Friday morning open gym: 8am -10am. No classes Friday afternoon. Closed Saturday, New Years day.

Merry Christmas!

Merry Christmas TKC family and friends! Hope everyone has a great day!

Happy Holidays!!

Great turn out this morning for the Texas Kettlebell Club's Christmas Eve open gym! Thanks to everyone who made it. I hope everyone has a great holiday weekend! Merry Christmas everyone!!

Holiday Schedule(2) 2010

Updated Schedule:

The Texas Kettlebell Club will have a open gym on Friday, December 24th from 8am-10am. There will be no afternoon classes on the 24th. The TKC will also have a open gym on Friday December 31st, New Years Eve, from 8am-10am. No afternoon classes.

The TKC will be closed on December 25th, Christmas Day and January 1st, New Years Day.

HAPPY HOLIDAYS EVERYONE!

Any questions feel free to contact us: texaskettlebellclub@gmail.com or 830-556-4180

Kettlebell/CrossFit Instructor Play Time!

Muscle Ups on the Rings
Handstand Push ups
Barbell Windmills

Updated Christmas Eve Schedule

By popular demand the Texas Kettlebell Club will be open on Christmas Eve(morning only). This will be a open gym from 8am-10am. Come workout with the instructors!

Questions about our training:
Contact us: texaskettlebellclub@gmail.com or 830-556-4180

Kettlebells= Full Body Workout

Check out our friend Sarah Lurie of Iron Core San Diego on ABC News explaining the benefits of Kettlebell training. It started for us at the Texas Kettlebell Club at Iron Core San Diego. From San Diego, CA to Seguin, TX! Sarah is also the author of the new book "Kettlebells for Dummies" Seguin's own Texas Kettlebell Club made the list of recommended Kettlebell gyms. No other Kettlebell gym in Texas can boast that!

Body Weight Workouts

1. "Cindy" (Courtesy of CrossFit)
Complete as many rounds as you can in 20 min of:

Pull ups-5
Push ups-10
Squats-15

2. "Prisoner workout"

Burpees 1-20 for time
(Do 1 burpee walk to the other end of the gym or to a certain point(short distance) and do 2 burpees. Go back and forth laddering up in numbers till you do 20 burpees.) Try to keep it under 15min.

3. More Body Weight Workouts.

1.Pull ups-25
2.Hindu Push ups-25
3.V-Sit Ups-25
4.Hindu Squats-25
X 2 For Time.

4. Pull Ups/Lunge Super Set

1. Pull Ups
2. Jumping Lunges: 5,7,10,12,15

5. The 200 Hindu Squat Challenge: Do it under 5min.

New Year New Changes

The TKC has some new changes coming up in 2011. New classes, events, workshops, and Instructors. The TKC will also be adding on to it's floor space to accommodate all the awesome stuff coming next year. We want to thank everyone who has been and continues to support us in our endeavor to build a fit and healthy community. Thanks everyone!

-TKC Crew

Holiday Schedule 2010

The following days the Texas Kettlebell Club will be closed for the months of December and January:

December 24th, 25th, and 31st. January 1st.

Workout of the Week 32;

Warm Up: 5min Jump Rope. Work on Double Unders.

1. KB Snatch 10L/10R(Men 53#/Women 35#)

2. Wall ball-10(20#)

3. Hammers 10L/10R

4. Box Jumps-20(24in)

x 5 Rounds For Time.

Workout of the Week 31;

1. 2KB Swings
J/R- 1min
2. 2KB Cleans
J/R- 1min
3. 2KB Push Press
J/R- 1min
4. 2KB Squat
J/R- 1min
5. Burpees
J/R- 1min

x3 Non Stop( Do 30-40sec or 10reps of the KB exercises and Burpees with 1min of Jump Rope in between each. Repeat 3-4 times non stop.)

Finisher:
2DB Man Maker
1KB Ab Crusher: 5,7,10,12
(This variation of the man maker is as follows: 1 Renegade Row each arm in the push up position, Clean/ Squat to Press, that's one rep.)

Be Apart Of The Fitness Revolution!

Come be apart of the fitness revolution! Kettlebells, CrossFit, Underground, and Old School strength is taking over! Join the Texas Kettlebell Club family.
We were the first to bring this type of training to Seguin, and others are following our lead. We're dedicated to bringing you the best in fitness for the the best results without all the B.S.
When you're ready to take your training to the next level give us a call! 830-556-4180

Olympic Lifting With Oleg Kechko

Awesome Olympic lifting seminar with former Olympian Oleg Kechko!

The TKC crew even got invited to train in Russia next year. We've got more

seminars and surprises to be announced soon for our TKC members!

Woodward CrossFit Seminar

The TKC crew is going on a road trip to Woodward CrossFit for a Olympic Lifting Seminar with Oleg Kechko. Seminar starts at 3pm.

Girl Power at the TKC!

A Real Kettlebell Squat.

Strong TKC Ladies Doing Hand Stand Push Ups.
Kettlebell/Barbell Combo.

Pushing Out Those Last Reps!

Women's only classes Tuesday's and Thursday's at 7pm.

TKC Pics. November

Crossfit/ Kettlebell Instructors doing HSPU

Hammer Drills

Kettlebell High Intensity Classes!

Seguin's Original Kettlebell Gym!

Crossfit in Seguin!

The Texas Kettlebell Club will become a Crossfit affiliate gym soon! TKC Instructors Jesus Gaitan and David Butler are both Certified Crossfit trainers.

Workout of the Week 30;

Here is a workout for all our friends who missed this Saturday's workout.

1. Body Weight Squats, Hindu Push Ups, Hindu Squats, Plyo-Push Up, V-Ups, Mountain Climbers, Jog in place, and Repeat.
(Do the above exercises for 30sec each without breaks, switch on the 30sec mark. Repeat x2.)

1. KB Snatch 2min 30sec Left Arm, 2min 30sec Right Arm.
(The goal is to not set the KB down for the entire 5min. Switch arms at the 2:30 mark.)

2. 2DB Thrusters
1KB Sumo DL-Up Right Row(High Pull): 5, 7, 10, 12, 15.
(Do 5 DB Thrusters followed by 5 Sumo-DL, ladder up to 15 of each. Men 40lbs DBs/Women 30/25lbs DBs. KBs: Men 53#/Women 35#.)

3. 2KB Snatches
Box Jump : 5, 7, 10, 12, 15.
(Same as above: Ladder up with these two exercises; record your time and KB weight/box height)

Workout of the Week 29;

The 20/12: Do 20reps of each of the following exercises(1-7) then(non-stop) start back at the top and do 12reps of each exercise(1-7). Try to finish it in under 10min.

1. 2KB Cleans
2. Star Jumps
3. 2KB Bent Rows
4. Box Jumps
5. Ab Crushers
6. Burpees
7. 2KB Thrusters

1. 2KB/BB Push Press
2. 2KB/BB Bent Row 10-1

(Super set the above 2 exercises do 10 push presses then 10 bent rows repeat till you do one of each. Record your time. Use 2 Kettlebells or a Barbell.)

1. 1KB Clean & Press 3left/3right
2.Sprint
3.Sumo-Dead Lift-Up Right Row(High Pull) 10-1

(Do Clean and Press with 1KB on each arm(L/R), Have a second KB(or BB) set at a distance of 25 yards or greater. Sprint to the KB and do 10 SumoDL-Ur-Rows. Sprint back to the first KB and repeat the 3 Clean and Presses each arm, sprint back to the second KB and do 9 SumoDL-Ur-Rows. Repeat laddering down to 1 SumoDL-Ur-Row.)

Thanksgiving Day Schedule

The Texas Kettlebell Club will have two morning classes on November 25th(Thanksgiving Day).

Thanksgiving Day Schedule: 8:00am & 9:00am. No afternoon/night classes.

Join The Club

The Texas Kettlebell Club is Seguin's premiere hard core gym. Our Instructors are certified in Kettlebells, Crossfit, Personal Training, and Warrior Diet. If you're tired of the same workout routine with little to no results, come see us. We strip away all the fallacies of fitness. Our methods are proven to give you the results you want. Call us now for a free class: 830-556-4180

Workout of the Week 28;

1. Turkish Get-Ups 3 each arm with KB or Barbell for 10min.

2. 50 Burpee Challenge( Under 3min)

3. 1KB Snatch
1KB Sumo-Deadlift-to-Up Right Row(High Pull)
(5,7,10,12,15reps)

(Do 5 KB Snatches each arm then 5 Sumo-Up Right Rows. Ladder up till you complete 15 of each.)

4. 2KB Alternating Cleans(aka: Machine Gun Cleans)
Twisting Push Up
(Super set the above with 20sec on 10sec off for 4 rounds of each(8 rounds total)

Not Your Ordinary Gym!

Workout of the Week 27;

1.Snatches 21, 15, & 9reps each arm(Men 53#KB/Women 35#KB)

2. Barbell(Men 95#/Women 65#) or 2KB Push Press
Frog Jumps 21, 15, & 9reps of each(Super Set)

3. Hindu Push Ups
Sit ups 21, 15, & 9reps of each(Super Set)

(Do all the above exercises back to back. Start with 1 arm Snatches 21 each arm, then 15 each arm etc. As soon as you finish the Snatches jump on the barbell for 21 push presses then 21 frog jumps etc. Super set the last two exercises as well, Hindu push ups and Sit ups. Try to complete it under 10min.)

TKC Pics.

Workout of the Week 26;

1. 1KB Clean & Press 5,4,3,2,1,2,3,4,5 (Each arm)
2. Burpees 30reps
3. 1KB Snatch 5,4,3,2,1,2,3,4,5 (Each arm)
4. Frog Jumps 30reps
5. 1KB Squats 5,4,3,2,1,2,3,4,5 (Racked, Each side)
6. Squat Jumps 30reps
7. 1arm KB Swings 5,4,3,2,1,2,3,4,5
8. Barbell(or 2KB) Thrusters (95# Men/65# Women) 30reps

Free Intro Class

Interested in seeing what the Texas Kettlebell Club is all about? Call us at 830-556-4180 now and schedule a FREE introductory class. This is your chance to train one on one with a certified Kettlebell instructor and learn the basic kettlebell movements such as the Swing, Clean, Press, Goblet Squat, and more. Come see for yourself what everyone is talking about!

TKC in S.A. News Article

Pick up today's San Antonio Express News! The Texas Kettlebell Club and TKC members are featured in the November 1st edition, in the S.A. Life section!

Olympic Lifting Seminar

Awesome Olympic lifting seminar with Oleg Kechko! Thanks to everyone who made the seminar! The Texas Kettlebell Club and Seguin MMA are proud to bring top notch instructors to our members.

Workout of the Week 25;

Heavy Day!

1.2KB Squat-10
Pull Ups-5
2.2KB Clean and Press-10
Pull Ups-5
3.2KB Bent Rows
Pull Ups-5
4.Barbell Dead Lift(225# Men/145# Ladies)-10
Pull Ups-5
5.2KB Floor Presses-10

See how many rounds you can get in under 40min. Do not rush! Use Heavy weights. Dead hang pull ups or weighted pull ups.

435# Dead Lift By Alvino G.

435# Dead lift by Alvino at the Texas Kettlebell Club -Seguin, TX

San Antonio Express News

The Texas Kettlebell Club Instructors will be featured in an article on Kettlebell training in the San Antonio Express News. The article is due to be on the November 1st, 2010 edition of the S.A. Express News paper.

Dead Lift @ Texas Kettlebell Club-Seguin, TX

Texas Kettlebell Club member, Monica, Dead Lifting 225#. This is after 50 Dead Lifts @ 135#!

Workout of the Week 25;

1. KB Snatches Tabata style: L/R(Six round each arm)20sec on/10sec off.



1. 2KB(or BB 95#) Push Press-5

2. Frog Jumps- 10

Superset the above 2 exercises for ten minutes. See how many rounds you can get in 10min.



1. Dumbbell Thrusters

2. 2Hand Swings

3. 2KB Floor Wipers

4. Sumo DL-Up Right Row

5. Battling Rope



35sec on 12sec off x3

Updated Class Scedule 10-15-10

Updated class schedule: We now offer 25 classes weekly!



Monday. 9am; 12:15pm; 5pm; 6pm; & 7pm

Tuesday. 9am; 10am(Intro Class); 5pm; 6pm; & 7pm(Women's only)

Wednesday. 9am; 12:15pm; 5pm; 6pm; & 7pm

Thursday. 9am; 5pm; 6pm; & 7pm(Women's only)

Friday. 9am; 5pm; & 6pm

Saturday. 10am; 11am; & 12noon
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*Monday's and Wednesday's 12:15 class are a 30min lunch time class.

*Tuesday's and Thursday's 7pm class are a Women's only class.

*Tuesday's 10am class is a free intro workshop.

TKC Class Instructor: Maria Gaitan, HKC

Women's only class instructor, Maria, working on 1 arm hand stands!

TKC Testimonial!

Miracles performed

In May of 2009 I was in a terrible roll over accident and permanently damaged my knee. For 18 months I have been through 3 doctors and 2 surgeries to find a solution to managing pain in my knee and losing a majority of my endurance and general mobility. The last surgeon that was taking care of me informed me that I needed total knee replacement, but since I am 37, that nobody would perform the surgery since I was too young. I was then convinced that I would never be able to function physically again, not even at a normal level. Then wife decided to check out the unique kettle bell club close to us in our city and after chatting with David and Jesus, found out that they may even be able to help me. I was skeptic, but I was desperate for pain to stop and regain most of my mobility back.After two weeks of training I was able to walk without a cane and now at four weeks later I have gained back all of my confidence that was lost when I came to terms with being permanently injured.Jesus is an ideal trainer, he can help you obtain your workout goals and lead you to more than you expect. I am greatly impressed by his training style and how he was able to help me reach results that medical care could not provide. Yes, I may not be able to run and jump again, but the Texas Kettle Bell Club has enabled me to obtain physical performance levels previously thought to be impossible with this permanent injury.
Erin Ramsey - Seguin Texas

Texas Kettlebell Club - Seguin, TX

Texas Kettlebell Club

• Certified Russian Kettlebell Instructor(RKC)
• Certified Crossfit Trainer
• Certified Hard Style Kettlebell Instructor(HKC)
• Certified Warrior Diet Trainer
• Certified Personal Trainer

Target Focus Training Seminar.

TFT Self Protection Seminar coming up this month for Texas Kettlebell Club members. Take advantage of this opportunity. TFT seminars run from $400-$1500 and only come to Texas(Dallas only) once a year.

Workout of the Week 24;

1. Swings 10L/10R x 5
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2. 2KB Snatch- 30reps (3min Time Limit)
-------------------------------------------
1. 2KB Cleans-5reps
2. 2KB Push Press-5reps
3. 2KB Squats-5reps

Get as many rounds of the above(1, 2, & 3) as you can in 20min.
(Example: 5-2KB Cleans, 5-2KB Push Press, & 5-2KB Squats equal 1 round)

Finisher: 25 Burpees for time

Maria Gaitan, HKC: 25lbs KB Pistol

Texas Kettlebell Club Women's only class instructor doing a pistol with a 25lbs KB!

"Warrior" Wednesday Class Clip!

A quick clip of class at the TKC with David Butler: RKC, Crossfit, Warrior Diet, and Personal Trainer Certified.

Workout of the Week 23;

1. 2KB Squats(Heavy) 5sets of 20sec on/15sec off



2. 2KB Floor Press(Heavy) 5sets of 20sec on/ 15sec off



3. Hanging Leg Raises 5sets of 20sec on/ 15 sec off



Brk: 1-3min



1. Rope(Battling)/ Star Jump; Super Set 1min on each no breaks for 6min total. Switch on the minute.



2. 2KB Cleans/ Burpees 10-1. Do 10 Cleans, then 10 Burpees, then 9 of each. Ladder down till you complete 1 of each. Get it under 7min. Men 2x53lbs KB/ Women 2x 25lbs KB.

Girl Power!

Quick warm up before class: 155# Dead Lift and 2-35lbs KB Push Press by HKC-Maria Gaitan

"That's a Rap!"

We just rapped up filming for a up coming documentary. We got great shots of class and some interviews. The Texas Kettlebell Club and Seguin MMA will be featured in it, check the blog for news of the release. Thanks to everyone who participated!

Workout of the Week 23;

Tri-set 1. 30sec on/ 10-15sec off.



1. Pull Ups

2. Dead Lifts-135#

3. KB or DB Push Presses



(x 5 rounds non stop.

Or 5 rounds for numbers; 7-10 reps per exercise.)



Tri-set 2. 30sec on/ 10-15 sec off.



1. 2Hand Swings Heavy KB

2. Body Weight Squats on big Med Ball(Fast)

3. Sit Ups(Fast)



(x5 rounds non stop

Or 5 rounds for numbers; 7-20 reps per exercise.)

Finisher: 2 KB Snatches-30reps; 2min Time Limit

Workout of the Week 23;

Seven rounds of:


2KB Snatches-7reps & 1min Jump Rope (Double Unders)



5min Time limit. Get as many rounds as you can in 5min.



2KB Push Press-10

2KB Bent Rows-10

Body Weight Squats-15(Full Squat; Hip crease below knees)

Finisher: 2Mile Run

New Saturday Class!

Starting Saturday, September 18th we'll be adding a 10am class.

The Saturday schedule will look as follows:

10am-10:50; 11am-11:50; and 12noon-12:50.

Workout of the Week 22;

30sec on for 2KB exercises / 40sec on for Mountain Climbers

1.2KB Swings
2.Mountain Climbers
3.2KB Thrusters
4.Mountain Climbers
5.2KB Cleans(Alternating Cleans)
6.Mountain Climbers
7.2KB Floor Wipers

x3

Super set: 5min Time limit. Men 70lbs/53lbs: Women 35lbs/25lbs.

2Hand High Swing
>5,7,10,12,15reps
Burpee

Do 5 two hand Swings then 5 burpees, repeat till you complete 15 of each. Try to complete it under 5min.

Rolles Gracie Seminar-Seguin, TX

Rolles Gracie Brazilian Jiu-Jitsu Seminar- Seguin, TX

Location: Seguin MMA, 2331 Hwy 46 N. Seguin, TX 78155
Date: Sunday, September 12th. Time/Price: Kids 1-2pm $20; Adults 2-5pm $60

Rolles Gracie Jr. was born into the world’s first family of fighting on July 14, 1978 in Rio de Janeiro, Brazil. He is the grandson of Carlos Gracie Sr., the founder of Brazilian Jiu-Jitsu and son of Rolls Gracie, who is widely considered to be the Gracie family’s most legendary Jiu-Jitsu practitioner. Rolles is physically the largest in the history of the Gracie cl...an, standing at 6’ 4” and weighing 250 pounds. He is a third-degree Black Belt in Brazilian Jiu-Jitsu and a multi-title holding champion, not only BJJ, but also in Judo and submission wrestling.

Target Focus Training Seminar.

Target Focus Training Self Protection Seminar. Seguin, TX

Thanks to everyone who made the seminar!

Workout of the Week 21;

1.2KB Press-30sec
2. 2KB Cleans-30sec
3. 2KB Push Press-30sec
4. V-Situp-45sec
5. 2KB Squats-30sec
6. 2KB Floor Wipers-40sec

Repeat 4x with a 30sec-1min break between rounds.

5Min Cardio blast super set: Do as many rounds of the following 2 exercises as you can in 5min.
Recommended weight: Men(70lbsKB/53lbsKB) Women(35lbsKB/25lbsKB)

1KB Sumo Dead Lift- Up right Row-10reps
Burpee-10reps
(Goal: 5 complete rounds or more...Have Fun!)

Workout of the Week 20;

Tabata- Warm up.
Tabata is 20sec on 10sec off x 8rounds.

1. Hindu Squats-Tabata
2. Dive Bomber Push Ups-Tabata
3. Frog Jumps-Tabata
4. V-Sit Up-Tabata

Do 5 2KB presses then sprint 30meters and back immediately do 5 2KB Bent Rows. Repeat till you finish the 2KB Swings, no sprint after the Swings. Record your time and try to beat it on the second round.

1. 2KB Press(5)- Sprint
2. 2KB Bent Row(5)-Sprint
4. 2KB Squat(5)-Sprint
5. 2KB Swing(5).
x2

Finisher: Modified "Fran"

2KB Thrusters & Burpee: 21reps, 15reps, 9reps. 10min time limit.

(Thrusters are squatting to a full squat, coming up and press(push-press). Burpees; chest all the way to the floor, push up and jump up.)

Local Gym Makes The List!

Seguin's own Texas Kettlebell Club Strength and Conditioning gym made the list for recommended Kettlebell gyms in the new "Kettlebells for Dummies" book! In fact the Texas Kettlebell Club was the only gym recommended in Texas!

Crossfit Trainers!

Jesus Gaitan and David Butler are now official Crossfit Trainers!

Workout of the Week 20;

Do 30 of each of the following at your own pace.



Hindu Push Ups-30

2KB Cleans-30

Burpee w/push up-30

2KB Bent Rows-30

Star Jumps-30

2KB Floor Wipers-30(1,2,3,4...count)

2KB Squat-Press-30



The goal is to get it under 10min. Have Fun!



Circuit: Repeat 2 x; 30sec on 10-15sec off.



1. 1KB Sumo Dead lift-Up Right Row

2. 2KB Clean & Press

3. 2KB Squats

4. Battling Rope alternating tsunami (seated on big Med ball or BOSU)

5. Bulgarian Bag Long Jump

6. Olympic Ring Push ups

TKC Testimonial!

I am a Certified Strength and Conditioning Specialist and have been involved with strength and fitness for the past 12 years. I have also ran two marathons, used both P90X and Insanity, and done countless different types of workouts. Without a doubt, the classes at TKC are the most physically and mentally challenging workouts I have gone through. Both Jesus and David are great with their clients, and they design creative workouts that can benefit people of all fitness levels.These workouts aren't your typical walk on the treadmill while watching Oprah. But if you want something different, challenging and fun, stop by TKC. And don't worry about other people seeing how "out-of-shape" you are or watching you work out...everyone's so focused on just surviving their own station, no one has the energy to pay attention to what you're doing!


Greg Burnett
Head Baseball Coach
Texas Lutheran University

More Great Feedback!

Just wanted to say "Thank you" for helping me continue to achieve my goals. I'm down 21lbs from when I started TKC in March and just recently following the WD and this is the best investment ever! You guys rock!

Monica M.

Barbell Turkish Get-up(89lbs)

TKC Instructor David doing a 89lbs Barbell TGU.

New Class Updates:

We've recently added 3 new classes to our schedule:

Tuesday-7pm Women's only class

Thursday- 7pm Women's only class

Saturday- 12Noon Regular Class

Tire Flips

Tire Flips, 4min non-stop. This is after doing several 4min stations!

TKC Class Clip!

New Saturday Class:

A new 12 noon Saturday Class has been added to the schedule. Class will start this Saturday, August 7th. It will be taught by David Butler CPT, RKC.

TKC Testimonial

Jesse and David, you guys are the Best ever! The way you make people feel is amazing. The levels of endurance, positive vibes, and motivation is out of this world. Thanks for everything! Y'alls classes ROCK! =D

-Monica C.

New: Updated Class Schedule

Monday: 9am; 5pm; 6pm; & 7pm





Tuesdays: 9am; 5pm; 6pm; & 7pm(Women's Only)





Wednesday: 9am; 5pm; 6pm; & 7pm





Thursday: 9am; 5pm; 6pm; & 7pm(Women's Only)





Friday: 9am; 5pm; & 6pm





Saturday: 11am





(All classes are 50min. Look for more classes to be added soon. We highly recommend you take a KB intro class before taking a regular KB class. Contact us to schedule a *Free KB intro class: texaskettlebellclub@gmail.com





*Subject to change

Workout of the Week 19;

Tuesday's class finisher: 15 min time limit.

Hindu Push Ups-50
2KB Cleans-50
Star Jumps-100
1KB Ab Crushers-50
2KB Squat Press-50

Men-2x 35lbs KBs
Women 2x 20lbs KBs(or 2x 25lbs KBs)

Women's Only KB Classes

We are in the process of adding 2 new Women's only KB classes. The times will be 7pm on Tuesday's and Thursday's. We may also add a Women's only class on Saturday. The instructor will be Maria Gaitan, HKC.

Random TKC Pics

TKC Class Getting Down!

KBs, TRX, Med Balls, and Tires.

2KB Drills.

The End of a Hard Workout

TKC Ladies Flexing!

Barbell and Kettlebell TGUs.

Still Training!

TKC Class Video Clip: 06-26-10

Workout of the Week 18;

1. KB/BB Dead Lift
2. 2KB Alternating Press
3. Med Ball Slam
4. 2Hand Swings
5. Battling Ropes
6. 2KB Squat
7. Pull Ups/Body weight Rows (Rings)

x2 @ 40sec on 15sec off, x1 30sec on 15 sec off(3 times total)

10min Time Limit Challenge: 20/12 Workout. Do 2 rounds. The first round do 20reps of each exercise(1-7) then start back at the top for round 2, do 12reps for each exercise(1-7). Breaks are on you. Try to complete it in under 10min.

1. 2KB Squat Press
2. Star Jumps
3. 2KB Bent Rows
4. Box Jumps
5. Ab Crushers(1KB)
6. Burpees
7. Sumo DL to Up Right Row(1KB)
(2 Rounds: 20reps 1st Round/ 12reps 2nd Round)

TKC Montage Video:

New Classes Starting in June!

The Texas Kettlebell Club is adding two new 7:00pm(1900hrs) classes in June. They will be on Monday & Wednesday. The first 7pm class starts Wednesday, June 2nd.

Normal Class Schedule May 31st.

The Texas Kettlebell Club will have regular scheduled classes on Monday, May 31st, 2010. Class times are 9am, 5pm, & 6pm.



-Texas Kettlebell Club

Support Your Local Cage Fighter

Hey guys and gals, just letting everyone know that Seguin MMA is now equipped with a full cage. So for all of you UFC, Pride, and MMA fans out there come and check it out. Seguin is growing and you don't have to drive to San Antonio or Austin to get good training anymore, just drive down the road to the Seguin MMA training center. See you there!

Address:

2331 Hwy 46N.

Seguin, TX 78155

TKC Class 5min Challenge

Here is a little 5min challenge I gave to one of my classes this week.

200 Hindu Squats in 5min. Try it out!
(Disclaimer: If you haven't done Hindu Squats before do body weight squats instead. Work on Hindu Squats on your regular workout days.)

Men's Health: Kettlebell Swing

Swing Away Fat.

Here is a cardio option that can help you drop excess weight-and avoid the treadmill. Kettlebell Swings are great for your heart, according to researchers at Truman State University. In their study, Kettlebell exercises improved maximum oxygen uptake ( a measure of cardio-respiratory fitness). "Preforming Kettlebell Swings can provide a greater aerobic challenge than traditional circuit weight training," says study author Alex Koch Ph.D. Best of all. The program is fast. Use a 16-kilogram Kettlebell (or 35-pound dumbbell) and complete as many Swings as you can in 12 minutes, resting as needed.

-Men's Health, December 2009

Workout of the Week 17;

Tabata: 20sec on, 10sec off x8. Complete 8 round of each exercise before moving on. 30sec brk between exercises.

1. Dive Bomber Push ups -Tabata style
2. Body Weight Squats- Tabata style
3. Ab-Crusher or V-Sit Up- Tabata Style
------------------------------------------
Circuit: Round 1: 40sec on 15-20sec off/ Round 2: 30sec on 10-15sec off.

1. Bulgarian Bag Long Jumps
2. Alternating Swings
3. DB Man Makers
4. Tire Flip or Sumo DL-Up Right Row
5. Battling Rope
6. BOSU Up & Over
7. 2KB Alternating Mil-Press
8. Pull Ups or Body Weight Rows(Rings)
9. KB or BB Dead Lift

Workout of the Week 16;

Here are 2 different workouts from yesterdays classes: The class had 30min to complete them.

1.
Hammer Drills-50ea
Box Jumps-50
Dive Bomber Push Ups-50
1KB Sumo Dead Lift-Up Right Row-50
Star Jumps-50
1KB Ab Crusher-50
2KB Squat Press-50
----------------------------------------
2.
Hindu Push ups-50
Hammer Drills 50ea
Box Jumps-50
2KB Renegade Rows-30ea
Star Jumps-50
Ab Crushers-50
Tire Flips-50(300lbs tire)

Enjoy!

Workout of the Week 15;

Pure KB Workout.

1KB Snatch 5min (5L/5 R-EDT Style, record your PR)(1min rest)

(10-30sec rest between exercises)

1.2KB Alternating Presses-35sec

2. 1KB Racked Squat 40secL /40secR

3. 1KB Row 40secL / 40secR

4. 1Arm Swings 15L/15R

5. 1KB Ab Crusher-35sec

6. 1KB Dead Lift-40sec

x3

New Classes Coming Soon!

We're going to be adding NEW Kettlebell classes soon. Be sure to check out our website for updates. We are also going to have a female instructor, a true Russian teaching Russian Kettlebells! Any ideas, feed back, or suggestions on class times are welcome. Email us @ texaskettlebellclub@gmail.com

Full Body Finisher:

Short on time...try this out.

15min time limit to do the following:

Dive Bomber Push Ups-50

1KB Sumo Dead Lift to Up Right Row-50

Star Jumps-50

1KB Ab Crushers-50

2KB Squat Press-50

Workout of the Week 14;

1. 15min time limit to get the following done, do two rounds:



Hindu Push-ups-50

Star Jumps-25

V-ups-25

2hand Swings-25

Hindu Squats-25

Burpees-50

x2



40sec on 10-20 sec off for Single KB exercises; 30sec on 10-15sec off for 2KB exercises.



1.Clean & Press L, (brk), Clean & Press R,(brk), 2KB C&P.

2.Racked Squat L,(brk), Squat R,(brk), 2KB Squat

3.Swing L,(brk), Swing R,(brk), 2KB Swing



Finisher: 1KB Clean & Press 5,4,3,2,1-2,3,4,5(Alternating arms Non stop5L, 5R, 4L,4R..etc.)

Class pics 04/13/10

Cleans/Tires/ & KB hand-2-hand drills

Alternating Cleans(Machine Gun Cleans)

Walking Swings

Client Text Message:

I received this text from a TKC Client:

" Thank you very much. You have done what others could not.
January 203lbs 43 1/2 waist-- April 181lbs 38 1/2 waist.
You are great instructors! Keep up the great work and all your students will reach their goals."

-Bill

Instructors Workout

Here is a little workout I came up with off the top of my head for David and me(Jesus).

(5-10sec brk between exercises)

Dive Bomber Push-ups-50
Hindu Squats-200
Hammer Drills-50each arm
2KB Renegade Rows-30each arm

30sec brk

Super set: Battling Ropes 1min/Star Jumps 1min x3 (6min total no rest)

1min brk

Dumbbell Alternating Curls-30each arm
Tire Flips-50(300lbs Tire)

Workout of the Week 13;

10min time limit to complete. Breaks are on you.

1KB Clean & Press 25L/25R

Burpees-50

1KB Ab Crusher-50

Circuit:

1. Battling Ropes

2. 2KB Clean & Jerk

3. 2KB Bent Rows

4. Med Ball Side Slam

5. Dead Lift

Finisher: 1arm Swings & Star Jumps: 5,7,10,12,15-(5min time limit)
Do 5 1arm Swings each arm then 5 Star Jumps, then 7 1arm Swings each, 7 Star Jumps....etc. Breaks are on you.

Class pics 04/2010