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Body Strength & Kettlebell Exercise Classes

Body Strength class, incorporates elements of both Bootcamp and Tabata exercise and is designed to help add lean muscle mass while providing plyometric and aerobic benefits. Several workout routines are employed, including body weight, resistance bands, balance boards, swiss balls and medicine balls along with rigorous aerobics to improve cardio function.


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).

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.

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.


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.

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.

Meet the instructor

John Schultz is a certified in Group Exercise, Kettlebell (KBC) and NETA Personal Trainer.  He have been leading various group exercise formats since 2007  and enjoys the people, the exercise and the fitness that comes from regular exercise!
He finds kettlebells a challenging, interesting and strenuous workout to share with others.  Bootcamp and tabata provide a great alternative to kettlebells in line with an exercise philosophy emphasizing flexibility, coordination and endurance as well as strength.

John Schultz
Email:  This e-mail address is being protected from spambots. You need JavaScript enabled to view it

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 only with a parent or guardian present. New people without prior kettlebell experience are welcome to try a few classes and then sign up for a training class if they like the exercise. Bootcamp and tabata do not require specialized training.

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. Nearby restrooms may be used for changing.  


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 also be arranged. As an option to simplify needing cash each time, you can purchase up to eleven $5 tickets on a punch card for $50 - a 10% discount compared to single class costs. This card can be carried instead of cash. Credit cards are not accepted.





16600 7th Street South

Lakeland, MN 55043
(651) 436-8691





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