AUKL - African Union of Kettlebell Lifters

17/01/2025

For anyone who has not heard the devastating news – Steve Cotter passed away.
It is a tragic loss of a truly great mate, a selfless leader, a great athlete and an amazingly kind, generous and encouraging man who has reached literally millions of people through his passionate embracing of life and all it (and He) offers. His conviction to his beliefs and commitment to everything excellent is an ongoing inspiration to all who have ever been fortunate to have met or known him.
At the same time I am sure Steve would not approve of anyone moping around at the news, so instead of that, we would like to wish him on his special day...
“Happy Birthday Steve!” – so long until we see you again – have a heavenly time.

17/01/2025

When great trees fall,
rocks on distant hills shudder,
lions hunker down in tall grasses,
and even elephants lumber after safety.
- Maya Angelou
Today a great tree has fallen. Steve Cotter, IKFF,
Leader, athlete, trailblazer, teacher and dear friend
We are deeply saddened and shocked.
You will be missed…
Our condolences to Steve’s family and to the IKFF worldwide family
Trent and Megan

03/06/2024

The MadMan 2024 event at Marks Park Kettlebells - well done to everybody who participated and to the IKFF Africa guys who joined us at the competition. It was a great day indeed!!!

03/04/2020

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!!😍🤩🥳💪👏👍

30/03/2020

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

27/03/2020

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

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

25/03/2020

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

24/03/2020

Today's HOME Workout! Bodyweight option OR Kettlebells plus bodyweight😊😊😊😊
Go daily to: https://ikff.za.net/?p=2009
Thanks to IKFF Africa and Trent. Sharing the IKFF Love! 😍😍😍

The workout sequences – ~47/48mins long
BodyWeight Workout
WotD:20200324-Tue(BW):Impetus or 20200324-Tue(BW):SecondsPro
30++15 Rest
60 Skipping
60 Squats
50 Bridge
30 Jerk Jumps
40 Reverse Bridge
30 Scissor Jumps
40 Squats
40 Jack knives
30 Ratchinsky Jumps
30 Bicycle
x6 Rounds

KettleBell Workout
WotD:20200324-Tue(KB):Impetus or 20200324-Tue(KB):SecondsPro
30++15 Rest
60 Squats
50 Bridge
30 Jerk Jumps
60 Jerks L,R
40 Reverse Bridge
30 Scissor Jumps
60 Sn**ch L,R
40 Jack knives
30 Ratchinsky Jumps
x5 Rounds

The workout sequences – ~47/48mins long BodyWeight Workout WotD:20200324-Tue(BW):Impetus or 20200324-Tue(BW):SecondsPro 30++15 Rest 60 Skipping 60 Squats 50 Bridge 30 Jerk Jumps 40 Reverse Bridge 30 Scissor Jumps 40 Squats 40 Jack knives 30 Ratchinsky Jumps 30 Bicycle x6

23/03/2020

Daily Workout here: https://ikff.za.net/?p=1999&fbclid=IwAR0MyJ2FqTivRuxrsBPGRG3bxP-ZsCT6zxf2RE2njILJkI-qZUjaLCt2UAs
Training: Kettlebells and Bodyweight OPTIONS! IKFF Africa sharing the love!🥰👏🙌💪☺️☺️😍
The Corona pandemic has necessitated a change to training timing and space. To assist you to keep fit and healthy, we are going to offer online daily WotD’s(Workout of the Day). I will keep the initial WotD’s very simple in terms of timings so that you can use a clock or something if you don’t have a fancy timer (see below and see this post for recommendations).

There will be 2 attached workout files: BW=BodyWeight option, KB=KettleBell option.
There will be 2 formats: XML=Impetus Pro, SecondsPro version.

To import the workout in both cases, you need the “professional” versions that are supposed to support import/export. They cost about $2 or $3 as far as I know, and I can not offer any guarantees about whether you’ll like them, since I didn’t write them
I can’t guarantee that these will work, but if you send me feedback/error messages, I’ll try to fix them.

You could just download a simple, free workout timer app for free, although it won’t “speak” the exercises so you’ll need to keep track of where you are.

The layout is
Seconds (NOT reps) Exercise

The workout sequences – both are ~46mins long
BodyWeight Workout
WotD:20200323-Mon(BW):Impetus or 20200323-Mon(BW):SecondsPro
40s Bodyweight Squats
40s Pushups
40s Bridge L
40s Bridge R
40s Bridge Strict
40s Skipping without a rope
40s Ski Hold
40s Bridge L
40s Bridge R
40s Cossack Squats
x7 Rounds

KettleBell Workout
WotD:20200323-Mon(KB):Impetus or 20200323-Mon(KB):SecondsPro
40s Bodyweight Squats
40s Cleans L
40s Cleans R
40s Cleans Double
40s Ski Hold
40s Ninja Pushups
40s Jerks L
40s Jerks R
40s Jerks Double
40s Skipping
40s Long Cycle L
40s Long Cycle R
40s Long Cycle Double
40s Cossack Squats
x5 Rounds

The Corona pandemic has necessitated a change to training timing and space. To assist you to keep fit and healthy, we are going to offer online daily WotD’s(Workout of the Day). I will keep the initial WotD’s very simple in terms of timings so that you can use a clock or something if you don’t...

30/11/2019

Some photos from today's AUKL32 event. Thank you as always to everyone who lifted, cheered, scored, photographed, judged and/or coached. A special thank you to the DigiLogix guys, who generously sponsored the T-shirts for the entire crew!
PS: Please tag yourselves!

30/11/2019

Results from today's AUKL32 event. E&OE - sorry if there's anything wrong!
Special thanks to Candice Burton and Gavin Burton from Digilogix, who kindly sponsored the T-shirts for the entire crew.
Also, thanks to the FightFit Militia team, led by Norman Adriaan Wessels and Richie Quan, who jumped in and did an impromptu set even though this isn't their sport of choice. A great demonstration of the versatility of their training system and attitude!

05/10/2019

Scores from today's AUKL31 event. As always, thank you to all to took part, helped, judged, coached, cheered or just showed up.
Special thanks to Barry Geldenhuis and his crew for the photos etc.
Provisional date for the next event - Saturday 30 November 2019.