Shape

Perspective of the Skinny Strong

A strong person must be someone who is coordinated, agile, accurate, and have good balance or else their strength cannot be maximized to accomplish a lift or even a simple everyday task. Many of workouts in which we train at Synergy Kettlebell Training are meant to be done as fast as possible. To do them in that fashion, you'd ideally take no breaks. But let's be serious; 90% of people need to take breaks in some shape or form.

That being said, take breaks if they're needed, but just keep in mind that you are striving to get the best time in completing the workout. Take your quick drink break to maintain hydration, but this is not to catch your breath or recover beyond 10-20 seconds. That's it and then seriously get back to it!

That's called a "Recovery Break". Training in this style is both very intense and highly metabolic. The body will respond in such a way that it will give you physical adaptations to continually improve with consistency. You will not die just because you are gasping for breath. If you can talk you are good to continue on.

Don't worry about lifting heavy weights. If you want to do that then come talk to me about learning and practicing Kettlebell Sport. Synergy Kettlebell Training fitness kettlebell classes are mostly about quick short bursts with lighter weights to get the job done quick. This is how we achieve such great results.

Anyone can use a machine and any trainer can simply pull the pin out and put it back in again for you. What is offered to you as Synergy Kettlebell Training members is functional training through higher intensity and greater work capacity. When you train functionally, with great intensity, you are in a training environment that not only brings you an overall well-being much quicker, but also prepares you for anything and everything that life may throw at you be it physically or mentally.

Keep This In Mind: Consistency is 100% key for you to see results.

Be consistent in your training- no more than 2 kettlebell days in a row and definitely no more than 2 off in a row for best results. I go 2 on and 1 off myself. This will keep your body progressing and recovering efficiently.

Consistency in your eating habits- always be working toward becoming cleaner, simpler, *healthier, more plant based, and eliminating processed foods every day.

Have an awesome day!

"Anger Management" Kettlebell Workout 8

You create opportunities by performing, not complaining. -Muriel Siebert

 

 

"Anger Management" workout 8

Warmup: Synergy Dynamics

Your Crazy Go Home Anger Free Blaster: 2 Rounds, 1 Minute each Pushups Side Lunges Around The Worlds (alternate) Dead Lifts

Workout, 3 Rounds: 1st round 40/20 (work/active rest), 2nd round 30/15, 3rd round 20/10, 1 min rest btwn rounds,

*Crazy Jax active rest during the shorter time of all rounds.

Darcy Swings Long Cycle- R/L Phoenix Crunchers Renegade Row- R Renegade Row- L Mountain Climbers

 

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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.

2 Bell Hell Kettlebell Workout 1

"What we think or what we know or what we believe is, in the end, of little consequence, The only consequence is what we do." -John Ruskin

April showers us with a brand spankin new theme each and every week!!! This week we're changing paces and that means EVEN MORE rapid fat blasting kettlebell style adventures.

Yesterday is over and today is the BEST day to make a difference. Today do something small for you- just for YOU.

We started this week at Synergy off awesome by getting Skinny Stronger with a brand spankin new Kettlebell Kamp theme: "2 Bell Hell 2.0". Watch the video below and I'll tell you all about why this theme totally rocks and blasts even more fat than ever! :)

"Two Bell Hell 2.0" workout 1

Warmup: Synergy Dynamics

Your Skinny Strong Blaster: 5 Rounds, 50 seconds work /10 seconds transition Double Jerk or Double Push Press Double Clean To Thruster

Swing Ladder Up/Dwn: 1 Round 2 Hand Swing 10x of each in the row of Kettlebells from 8kg on up to 32kg (beginners end where their body tells)

Finisher: each side 100x Flutter Kicks- R/L 50x Alternating Double Rack Lunges- R/L 25x Wood Chops- R/L (med bell)

______________________________________

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.

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.

The Good, The Bad, & The Ugly Kettlebell Workout 9

"If you don't make dust, you eat dust." -Motto of Jack A. MacAllister

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“The Good, The Bad, & The Ugly” workout 9

Warmup: Synergy Dynamics

Pick one Medium-Heavy Kettlebell for the entire workout and go from the top to the bottom AS FAST AS POSSIBLE. (R/L= right AND left do the full number of reps each)

The Good: 25x Bottoms Up Cleans- R/L 50x Walkouts

The Bad: 25x Bottoms Up Cleans- R/L 35x Outside Swings- R/L 50x Walkouts

The Ugly: 25x Bottoms Up Cleans- R/L 35x Outside Swings- R/L 50x Walkouts 35x Outside Swings- R/L 50x Dolphins 25x Bottoms Up Cleans- R/L 70x Jumping High Knees

 

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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.

The Good, The Bad, & The Ugly Kettlebell Workout 7

"There comes a moment when you have to stop revving up the car and shove it into gear." -David Mahoney

"The Good, The Bad, & The Ugly" Kettlebell Workout 7

Warmup: Synergy Dynamics

The Good:
30x Spiderman Pushups

The Bad:
150x Mountain Climbers
50-100x Situps (beginners 50x, advanced 100x)
150x Mountain Climbers

The Ugly: 15 Rounds, 15 sec of each
Snatch- R
Goblet Squat
Snatch- L
Rest

 

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. Find out more and get yours here >>

Does How Hard You Workout REALLY Matter?

No matter what your background or how in shape or out of shape you are, regular exercise is for you too! Coming from a Fitness Coaching perspective no matter if you've exercised yesterday or 10 years ago, all workouts are scalable to your individual fitness level and abilities. Even if you have an injury or particular limitation all exercises/movements can be modified so that you CAN benefit from any program.

Getting Exercise Results Are All About Intensity

What if I can't do that many? Honestly, it doesn't matter how much weight you use, how many reps you perfrom, or how fast you go compared to the 20-something across from you. All you need to keep in mind is your own personal intensity. You'll improve with every workout as long as you make sure to keep yourself challenged.

What if I'm not very physically fit? That's okay! That exactly what our program is for. Our group has all ages and conditioning levels and we focus on everything according to our own fitness abilities. Everything we do is scalable for all fitness levels and I instruct everyone to go at their own pace, but believe me I will definitely push that pace.

From a workout perspective... The reason people lose so much fat with kettlebells & high intensity bodyweight movements, and lean up so quick, is because you get more work done in a shorter amount of time with INTENSITY.

Remember it's all about scaling your intensity to YOU. Do that every time you exercise and you'll be fine in all your progressions.