One of my favorite punk rock bands of all time is Flogging Molly. I have seen this band live when they came to Warped Tour a few years ago in Pittsburgh. I must say, nothing stirs up my adrenaline levels quite like the fast paced music from this Irish legend! While rocking out and working out to the tunes of “The Devils Dance Floor” this weekend, I started thinking about the time a few years back when I actually visited Ireland. I was fortunate enough to hike around Giant’s Causeway, honored to have actually met with the President of Ireland, and lucky enough to experience the culture of Ireland with some locals I met around Dublin. It was a fun trip I took in college years back, and while it may be some time before I ever venture back to that amazing country, the tunes of Flogging Molly inspired a unique workout combination that reminded me of some sort of Irish jig. Granted, this has nothing to do with any form of traditional river dancing, but if you keep up the pace with the workout, you’ll find your legs moving just as fast as the aforementioned dancing ;). It may not look like much, but believe me, this will have you working hard!
The Irish Jig Workout
You will complete this series as a ladder. Start with one repetition of each exercise and work up to three repetitions of each exercise. Perform the following exercises with your snatch test sized kettlebell. The ladder will be as follows.
1 right arm swing
1 right arm snatch
1 right leg pistol squat
hand to hand switch and then perform…
1 left arm swing
1 left arm snatch
1 left leg pistol squat
hand to hand switch then perform…
2 right arm swings
2 right arm snatches
2 right leg pistol squats
hand to hand switch then perform….
2 left arm swings
2 left arm snatches
2 left leg pistol squats
hand to hand switch then perform….
3 right arm swings
3 right arm snatches
3 right leg pistol squats
hand to hand switch then perform…
3 left arm swings
3 left arm snatches
3 left leg pistol squats.
Complete as many rounds of this circuit as you can within 20 minutes. Work hard and have fun!
Want more of a challenge? Use two snatch test size kettlebells and perform the circuit as a double kettlebell ladder routine. If you are using double kettlebells, you will only be switching your legs from left and right pistol squats since there will be no hand to hand switching of a kettlebell. Please note, once you finish the snatches, you will bring the kettlebell (or kettlebells) down into the rack position and perform a pistol squat. Do not hold the kettlebell (or kettlebells) in the overhead lockout position when performing the pistol squat.
That’s all I have for you today folks! Remember to eat smart, train hard, and enjoy your life!
Love Always,
Janelle Pica, RKC
P.S. Don’t forget to blast some Flogging Molly for the workout!
