Synergy Burpee Challenge

burpees We begin a new month and it's so important to step back and look at everything you have accomplished so far this year. Be proud of it!! It's also important to evaluate what you still want to achieve. This helps us create new challenges for ourselves moving forward.

We're going to challenge ourselves this month with everyone's favorite... Burpees!! OK... OK... don't cringe... KEEP READING...


The burpee was created in the 1930s by Royal Burpee. He developed the burpee test and it was used to test the fitness level of recruits entering the military during WWII. It's improves and tests strength, agility and coordination.

Burpees are challenging, and of course can be tiring, but there's no question they are effective!

Let's take it to the next level this month, surprise yourself, grab a partner, and together kick it up a notch!


HOW TO BURPEE: https://www.youtube.com/watch?v=uX1IfVFkm6s


Choose With or Without A Partner



A classic Burpee is a squat, jump out to plank, push-up, jump back to squat position, jump at the top (no jumping jack at top!)

During this challenge you can do any type of Burpee you'd like! Make it challenging especially during the first week when the rep numbers of LOW.


During workouts, incorporate Burpees, include them in your warm-ups, and definitely don't let a day go by over the next 30 days without doing Burpees!!

The goal is to do the number of Burpees corresponding with the date. So Day 1 do 1 Burpee, Day 2, do 2 Burpees... Day 3 - 3 Burpees, etc. If you complete this challenge you will be doing 496 Burpees!

**STEP IT UP: If you're "ADVANCED", do double the count on each day.

Take it to the EXTREME by doing Man-Makers for the first half of the month!!



burpees nowFor these you start by facing your partner. You both come down to floor and jump your feet out to plank position. Instead of push-up, clap your partner’s opposite hands (R/L). Jump feet in, clap hands at the top (double high five). For even more of a challenge throw a pushup in the mix between hand claps!! 

The goal is highest total number of Burpees and highest number of consecutive Burpees at one time.



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.

Pyramid of Pain 3.0

This has got to be one of my absolute favorite workouts that I gave. In fact not one of my clients were able to finish inside of the time limit. So I put up a bounty of $20 and raised it with every unsuccessful class attempt. We are now up to a $35 pot and anyone of them can challenge it at any time for the cash.

All in all Pyramid of Pain 3.0 was a HUGE success and delivered one of the greatest kettlebell fitness workouts I have personally ever given. There were 2 before it and now here's the 3rd release of Synergy Kettlebell Training's signature Pyramid of Pain series. Find version 2.0 right here and challenge yourself: Pyramid of Pain 2.0


Standardized kettlebell weights: Men: light bell= 20kg, heavy bell= 24kg Women: light bell= 12kg, heavy bell= 16kg


Warmup: Synergy Dynamics

Your Fat Blaster 3.0: AFAP (AS FAST AS POSSIBLE) 20«»30«»40«»30«»20 (perform 5 rounds with the coinciding number of reps for each round)

* Figure 8's to a Hold (every time your hand switches and you come up with the bell that equals 1 rep)

Push Press or Jerks (split the rep number in half for each arm ex. 20 reps= 10r/10l, 30 reps= 15r/15l)

* Kettlebell Jump Squats

Kettlebell Hand 2 Hand(aka Darcy) Swings (every time your hand switches and you come up with the bell that equals 1 rep)


Good luck and I challenge you to finish in 30 minutes or less with the standardized kettlebell weights!!!

"Whirlwind Of Pain" Ultimate Kettlebell High Intensity Workout

Ok so tonight's Synergy Kettlebell Kamp was an awesome one. In fact I was told that it was THE TOUGHEST workout that I have ever given. I'm not sure that I'd say it's "THE" toughest, but definitely pretty darn close.

But I want you to be the judge. Do this one and let me know exactly what you think. If you like it, I'm gonna create more just like this one.
Here is the "Whirlwind Of Pain".  And to get the full experience here's the exact Fat Blaster white board from this very workout. Enjoy! :)
"Whirlwind Of Pain"

Warmup: R4, S35 (4 rounds, 35 seconds each)
Burpees (You should know exactly what these are and they ARE ALWAYS fun.)
Capoeira Lunges (reverse lunges with your stance starting with your feet wide like you're sitting on a horse and when you lunge your right leg back your right arm goes up and across your body. Do the same for your left side. For a quick video of this click on the exercise name. In the video you will see the demonstrator not bring his back lunging knee to the ground, as we do in all lunge forms. This is because he is not performing the lunge version, but instead the Ginga technique. What we're doing is the ginga mixed with a lunge. So that being said, you will bend your back knee as close to the ground as you can get and then return to the horse stance position. After that fluidly perform the next side so that your movement looks like his.)
Pump (This is essentially peforming an downward & then upward facing dog, as in Yoga. Once you get to the up dog position shout out: "What's Up Dog?!"... just kidding!  ANYWAY, once you get to that up dog position you will very subtly rotate your hips and head to the right, then left, and then return back to down dog. Rinse, Wash, Repeat.)
Sling Shots (Stand with your feet together and hips & shoulders square to the wall in front of you. Keep them that way while passing the Kettlebell around your waist.)

Core Dominator:
100x Situps (Yup... 100 situps. Ready?! Go!!!)

Your Fat Blaster: 40/30/20/10 reps

Perform the number of reps of each movement for each round. First round is 40 of everything, second is 30 of everything, and so on. For the thrusters and cleans do 20 right and 20 left of each and then 15 & 15, 10 & 10, and 5 & 5. If you use 2 bells simply complete the total reps equally for both arms.

Kettlebell Thrusters- R&L; (Begin with the Kettlebell in the rack position on the right side and then squat down. As you go up do so as quickly as you possibly can while pressing the Kettlebell overhead into a lockout position. Be sure to move your legs super fast. The faster you do the easier it will be to get your
Kettlebell overhead. Also each time you lockout your arm make sure your bicep touches your ear.
Darcy Swings (These are hand to hand Kettlebell swings. You swing as normal and switch at the top.)
Pushups (Regular old military style pushups. Push your heels into or toward the floor, knees locked, thighs & abs super tight, and then exhale as you push away from the floor. Ladies or weak girly men you may spread your feet wide to better support your hips and make it easier for you.)
Cleans- R&L; (Kettlebell cleans)


Synergy Yoga
Guidelines To Follow:
1. Keep in mind that if you cannot perform each movement straight through without stopping to get your number of reps don't worry. Take that 5-10 second recovery break and get back to it.
2. If you throw up don't worry about that either. You are simply "resting". Finish your rest and get back to it.
3. If you need a drink. Drink fast and get back to it.
4. Use a heavier bell for this workout. Step up at least one size higher than you normally use. Guys feel free to double up and use 2 bells (of your normally practiced weight) and only use one (heavier one) for the Darcy Swings.
5. Time your workout. The Warmup and Core Dominator doesn't need to be timed. I only want to know about the Fat Blaster portion. That's the 40/30/20/10 part.
6. Tell me exactly how you felt, what you thought, and what your time was for the Fat Blaster portion.
Good luck and have fun! :)









Bob Garon's Liberation Fitness Practice Day: 070809

It's been a bit over 2 years since I last released a full workout video of just me. I have been focused on capturing the hard work and dedication of my clients so the spotlight has been off of me directly.

Today I felt inspired to both motivate you and challenge myself with a really cool workout. I performed this workout having not done anything except a little yoga over the past 4 days due to being a little run down energy wise from a nasal cold. So needless to say I put together a fun comeback workout and boy was it a blast! I was hurtin a bit. LOL

All of these movements can be done at home in your living room, outdoors, garage, backyard, pretty much anywhere. For the pullups you can get a doorway pullup bar, outdoors find a tree branch, or swap out for some kettlebell rows.

I hope you like it and pass it on. :)

Liberation Fitness Practice Day: 070809

My theme for this workout is: "Motivate & Challenge". The details to what I exactly did are within the vid.


What Are Burpees?

In case you've been living under a fitness rock for the past many years and have ever wondered what a Burpee is or how to exactly perform one I came across a great video displaying the wonderful answer.

It's always a good day for Burpees! :)