Bodyweight Squats

From Yesterday Kettlebell Workout 1


"Things may come to those who wait, but only things left by those who hustle." -attributed to Abraham Lincoln

Warmup: Synergy Dynamics

Kamp 040411

Technique Practice: Push Press 3 x 8

Your Fat Blaster: R4, S42, S42 rest btwn rds Bodyweight Squats H2H Swings Bottom Half Burpees 2 Hand Swings Pushups Full Burpees


____________________________________ Not All Kettlebells Are Created Equal...

These are the exact Kettlebells that we use at Synergy Kettlebell Training and we use them because Professional Grade Kettlebells are the best you can train with. Kettlebells are a tool for your fitness and I recommend always working with the best.

They are exactly what you'll need to get the most out of your training whether your focus is on sport or fitness. The shape of the bell allows extended, high rep sets with as much comfort as possible.

The bell handle and body ergonomically conforms to the contours of the hand, wrist, and forearm. This is an important aspect of the top lifts (Jerk, Snatch, Long Cycle).

Personally, I don't use anything else for my own training and have seen my progress quickened directly because of using Pro-Grades.

Shut Up & Sweat At Synergy Kettlebell Training

This workout was so much fun to teach and see my Kettlebell Kampers get hot and sweaty to. We delivered a super charged Kettlebell & bodyweight Skinny Strong Fat Blaster that literally makes fat afraid to store on your body!

"Shut Up & Sweat" workout 11

Warmup: Synergy Dynamics (­/synergy-dynamics-warmup-sequence-overvi­ew.html)

Your Fat Blaster: R5, ACTIVE REST BY Jumping Jax OR In Place Double Time OR Virtual Jump Rope

Rounds: 40/30, 35/25, 30/20, 25/15, 20/10

Light- Medium Lying Pullovers Bodyweight Squats (go quick up and down and up and down again) Sit Outs (this needs to be done VERY fast and explosive for it to work) Walkout Swings- fwd/rvs Bottom Half Burpees w/ Pushup Slingshots (switch directions half way) Russian Twists (tap and go without bouncing off the rubber) Jumping Jax OR In Place Double Time OR Virtual Jump Rope (must change it up each time)

Quick Traveling Hotel Workout

Here's a good 'n fast one for you today...

If you're traveling and/or just don't have kettlebells or weights around and you want to get in a good quick workout do the following.

12 V-Stand Pushups(with ur butt really high bring the top of your head between your hands) 10 Jumping Jax 22 Bodyweight Squats(go super low and all the way back up) 10 Jumping Jax, 32 Mountain Climbers 10 Jumping Jax, 22 Situps 10 Jumping Jax, and 12 Lying Leg Lifts

Perform that for 4 Rounds and take exactly a 1 min. break btwn rounds. Enjoy! :)

"Last Call" Kettlebell Fat Blaster Quickie Workout

Here's another great AND quick Kettlebell workout for you. This one I really, really liked and since it only takes about 20 minutes from start to finish you can do it pretty fast. Enjoy!

The theme is: "Last Call"

This is how it goes...

Your Warmup: 3 Rounds at 42 seconds each

Kettlebell Slingshots (Pass the kettlebell around your waist with your feet together[or one foot off the floor for added balance work] while keeping your hips & shoulders square & core activated with belly button drawn in.)
Figure 8's To A Hold
Jumpin Jax

Your Fat Blaster: Continuous running clock to 15 minutes.

There are 3 groups to pick from based on fitness and conditioning level. Choose which group you are in and stick with that one for the entire 15 min.
For example: If you like the spiderman pushups in Group C, but cannot perform the other 2 perfectly, then you must be in Group B. Your overall goal is to go as fast as you can inside of the 15 minutes to get as many rounds as possible.
Then when you perform this Fat Blaster again you beat your previous amount of rounds. Another goal is to move up to the next group if you are not in Group C.  Remember to choose only one group and stick with it.

Group A

5 Wall Pushups (pushups on the wall due to inability to perform them on the floor yet)
15 Bodyweight Squats
1 Stair Climb (We have 4 flights[10steps] that we go up and down. If you don't have stairs simply perform a very fast walk or jog about 50-100 yards- preferably uphill.)

Group B

10 Pushups (standard pushups on floor. Knees are not advised; however if you choose to use them your future goal will be to get off of them.)
20 Bodyweight Squats
2 Stair Climbs (the climbs can be at any pace as long as you are moving as fast.)

Group C

15 Spiderman Pushups (every time your leg comes up that's one rep.)
25 Jumping Squats
2 Stair Sprints (This is an all out sprint as fast as you can go up all 4 flights or sprinting for distance if you are without stairs.)


Synergy Yoga

Practice at your own risk, be safe and have a lot of fun on your Kettlebell fitness journey.
Comment below and tell me how it goes.