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“Body Strength” Exercise Classes
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Body Strength class is designed to help add lean muscle mass to your arms and back, as well as your legs. Various workout routines are employed, including kettlebells and medicine balls along with rigorous aerobics to improve cardio function.
When done properly, strengthening will help restore and maintain proper posture. This program will build strength and help sculpt tone, shapely arms and legs.
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Class Schedule
Tuesday: Kettlebells
5:30 p.m. to 6:00 p.m.
Thursday: Kettlebells
5:30 p.m. to 6:00 p.m.
Saturday: 8:00 a.m. to 8:30 a.m.
"Body Strength" Exercise Classes
Sunday: No Classes
All classes are held in Wesley Hall at the church (except for the 4th Saturday of the month when they will be held in Fireside).
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| What are Kettlebells?
Kettlebells originated in Russia. The lore is that they were originally the counterweights used in the marketplace and on slow days, the merchants tossed them around for fun. Modern kettlebells are an iron ball with a handle. Weights are measured in poods with one pood weighing 16 kilograms or about 32 pounds. Beginners should start with 5 to 10 pounds but some exercises such as swings really need a heavy enough weight to force momentum into the exercise and you will want to quickly move to heavier weights as you establish proper form.
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Kettlebell workouts incorporate aerobic and strength-building aspects of exercise but also flexibility, coordination and endurance. A major factor in the kettlebell workout is that the weight is not in the palm of your hand. This allows very different motions than with traditional free weights such as dumbbells. Ultimately, kettelbell exercise is what I think of as exercise-for-life. In life, you lift and move oddly shaped objects, with an off-center grip and are sometimes off-balance while you are doing it.
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Bootcamp
A warmup followed by a series of 3-5 minutes sequences of cardio. strength, isometric and plyometric exercise and then a cooldown. Strength and isometric exercises will typically have no breaks and are meant to build muscle and stamina. Cardio and plyometric exercises will have periods of intense exercise interspersed with periods of active recovery with the objective of getting your heart rate to 80% to 90% of your max heart rate, roughly 220 - age, for cardiovascular system conditioning. Bootcamp will use equipment like medicine balls, handweights, ropes, etc. or simply body weight. |
Tabata
High Intensity Interval Training (HIIT) is the latest rage in exercise. Tabata training is a sequence of short, maximal exertion, anaerobic exercise with brief aerobic, recovery periods. A cycle is 8 such intervals of 20 seconds ON and 10 seconds OFF or 4 minutes of the workout will be the workout of your life. Class will start with a warmup, do 24 minutes of tabata covering the major and minor muscle groups and end with a cooldown. The class will sometimes use equipment, sometimes just bodyweight. The changing anaerobic exertion and aerobic recovery improve your athletic capacity, glucose metabolism and burn fat. Refer to various web resources for more information. |
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Meet the instructor
My name is John Schultz and am certified in Group Exercise, Kettlebell (KBC) and as a NETA Personal Trainer. I have been leading various group exercise formats since 2007 and enjoy the people, the exercise and the fitness that comes from regular exercise! I find kettlebells a challenging, interesting and strenuous workout that I would like to share with others. Bootcamp and tabata provide a great alternative to kettlebells in line with my exercise philosophy emphasizing flexibility, coordination and endurance as well as strength.
John Schultz
Email:
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Who can participate?
The classes are open to the community at large - everyone is welcome! However youth under 15 years of age are not permitted for this type or weight bearing exercise and youth from 15 to 18 may participate with a parent or guardian present. New people without prior kettlebell experience are welcome to try a couple classes and then sign up for a training class if they like the classes.
What you need for the exercise class
Thick mats or thinner yoga mats are provided. You are welcome to bring your own. Kettlebells, medicine balls, handweights and in general any equipment we use in class will be available at class. Kettlebells are available up to 70lbs. Other exercise equipment is not quite so heavy. You are welcome to use your own exercise equipment if it is in good shape. Water is available at the rear of the exercise room.
Cost
I try and keep the class cost low while providing mats and equipment for everyone. Class fees are $5 for each class you attend. An exercise training session is $10. Personal Training sessions can be arranged but the cost will vary based on the objectives. As an option to simplify needing cash each time, you can purchase up to ten $5 tickets on a punch card. This card can be carried instead of cash. Credit cards are not accepted.
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