Kettlebells South Africa

This Saturday, January 17, Steve’s birthday, communities around the world will be moving together in honor of Steve Cotter.
In kettlebell gyms and garages.
In BJJ academies and training rooms and home gyms.
Across time zones, disciplines, and generations.
For 17 minutes, people who were taught by Steve and shaped by his work and Love will lift, roll, breathe, and move with intention.
Steve believed strength was something you practiced daily, quietly, and with integrity.
He believed in lineage.
In family.
In community.
In showing up.
This is not a workout to “win.”
There are no scores or expectations.
Just 17 minutes of movement:
Kettlebells or Qigong
Brazilian Jiu-Jitsu or Stretching
Move how you’re able.
Train where you are.
Know that others around the world are doing the same with intention.
After your 17 minute set, please share a photo or short clip and tag so we can witness this moment together as one global community.
Thank you for being part of this.
Thank you for carrying Steve’s work forward
Thank you for honoring this Legend!

A message from Steve's family, students and friends. We have all been impacted by the shock of Steve's sudden passing. In honor of Steve Cotter, our father, our brother, our friend, teacher and mentor, together we commit to continuing Steve's mission of Health, Fitness and Love with a capital L. Please stay in touch. For information about Steve's Celebration of Life, please reach out to us @ [email protected]

Workout at Home!🏠🏘🥳😍
Welcome to the IKFF Africa WotD (Workout of the Day)
Go to: http://wotd.ikff.za.net:8088/

Notes from Coach Trent:🤓

If the new workout hasn't been created (yet), it won't load - this is a Work-In-Progress, so please bear with us/me
If you have NO KettleBells (ahhhh shame, poor you!!), you should click the BodyWeight button.👏👍🦶🦵
The KettleBells workout has a mix of singles 💪and doubles (2 bells used simultaneously). 💪💪
You'll need (for both types of workout):
mat
ab-wheel
skipping rope
If you click the "go!" button while the WotD is running, it skips to the next exercise
If you're using this on your phone/tablet...Set your screen-sleep timeout - otherwise when your phone sleeps, the browser stops too.📲
Zoom in a little to click the "go!" button Or use it on your PC or laptop!💻
Have fun!!😍🤩🥳💪👏👍

Today's Home Workout: 30 March 2020 - Thanks coach Trent and IKFF Africa
https://ikff.za.net/?p=2028
The workout sequences – ~47/48mins long
BodyWeight Workout
WotD:20200330-Mon(BW):Impetus or 20200330-Mon(BW):SecondsPro
30++10 Rest
60 Squats
40 Kickouts
30 Squat Jumps
40 Jack Knives Alt
30 Scissor Jumps
90 Skipping
40 Kickouts
60 One Squat, One Squat Jump
40 V sit
x6

KettleBell Workout
WotD:20200330-Mon(KB):Impetus or 20200330-Mon(KB):SecondsPro
30++10 Rest
30 Swings 2
20 Leap Frog
60 Cleans 2
25 Leap Frog
60 Skipping
60 Jerks 2
40 V sit
60 Sn**ch L,R
x6

Friday 27 March 2020. Today's Workout! Bodyweight OR kettlebells+bodyweight
Thanks coach Trent and IKFF Africa for sharing the love!

20200327-Fri – IKFF Africa The workout sequences – ~44/42mins long BodyWeight Workout WotD:20200327-Fri(BW):Impetus or 20200327-Fri(BW):SecondsPro 30++15 Rest 60 Squats 30 Squat Jumps 50 Squats 30 Scissor Jumps 60 Squats 25 Scissor Cubed Jumps 50 Squats 40 Ski Hold 30 Kickouts x6

Today's HOME Workout: https://ikff.za.net/?p=2012
Thanks Trent! Thanks IKFF Africa for sharing the love!😍🥰😊😍🥰

BODYWEIGHT Workout🥳🥳🥳🥳
WotD:20200325-Wed(KB):Impetus or 20200325-Wed(KB):SecondsPro
30++10 Rest
40 Squats
30 Any Jumps
30 30 30 hold
30 Leap Frog
40 Walking Bridge
40 Overhead Lunge L,R
50 Pillar Dragon L,R
30 Leap Frog
40 Pushups
30 Leap Frog
x6

KettleBell Workout💪🙌👍💋
WotD:20200325-Wed(KB):Impetus or 20200325-Wed(KB):SecondsPro
30++10 Rest
40 Bumps 2
30 Swings 2
30 Lockout 2
40 Cleans 2
30 Leap Frog
40 Sumo Row 2
40 See Saw Press
50 Jerks 2
30 Leap Frog
40 Ninja Pushups
60 Long Cycle 2
30 Leap Frog
x6
Check for daily workouts here: Bodyweight and Kettlebell + Bodyweight: https://ikff.za.net