From Yesterday Kettlebell Workouts 2 & 3

Today I'm gonna give you a double double feature. Here's not 1, but TWO totally awesome Kettlebell workouts for you to give a go and let me know how you fair. Leave me a comment letting me know what you thought and if you have any questions. Oh and isn't the below picture just AWESOME?!!!


From Yesterday Kettlebell Workout 2


Thinking is easy, acting is difficult, and to put one's thoughts into action is the most difficult thing in the world. -Johann Wolfgang von Goethe

Warmup: Synergy Dynamics

Technique Practice: Windmills 3 x 8

Your Fat Blaster: R5, M1, M1 rest btwn rds See-Saw Lying Press (2 bell hell) Long Cycle- R/L Sumo Deadlift Highpull (go med- heavy)

Finisher: 130 Russian Twists

From Yesterday Kettlebell Workout 3

Even if you're on the right track you'll get run over if you just sit there. -Will Rogers

Warmup: Synergy Dynamics

Technique Practice: Overhead Lunge- R/L 4 x 10

Workout Breakdown: To help remove some confusion allow me to simplify this workout. You will see 2 main intervals and 2 movements per round.

First was 2 total minutes of Jerks (men= 2 Bell Hell & women= M1 right/M1 left) with the timer beeping every 5 seconds to Jerk either every 5 sec or with 5 sec lockout or 5 sec racked- depending on the round. Then rest 15 seconds (don't count that in the interval timing). Second is the 30 seconds of the Interim Movement and its 30 second rest directly after and prior to beginning the very next round. That is it.

Your Fat Blaster: R1) M2 Jerks or Push Press (men = 2 Bell Hell & women perform M1 right/M1 left, Set the timer to beep every 5 seconds and when it beeps perform your rep.) S15 Rest

Interim Round Movements: S30 Jump Squat after R1, Double Jerk Squats (fast) after R2, Overhead Squats- R/L after R3, VERY Heavy 2 Hand Swings after R4 S30 rest before next round.

R2) M2 Jerks or Push Press (men = 2 Bell Hell & women perform M1 right/M1 left, Set the timer to beep every 5 seconds and when it beeps lift and overhead lockout hold for 5 seconds and then when it beeps again rack for 5 seconds. Repeat like that for M2.

S15 rest Then perform the relative "Interim Round Movement".

R3) Same M2 set as R1 S15 rest Then perform the relative"Interim Round Movement".

R4) Same M2 set as R2 S15 rest Then perform the relative"Interim Round Movement".

Finisher: 300 Jumping Jax OR Mountain Climbers OR 150 of both

The Good, The Bad, & The Ugly Kettlebell Workout 11

"Do not lie in a ditch, and say God help me; use the lawful tools He hath lent thee." -English Proverb


"The Good, The Bad, & The Ugly" Kettlebell Workout 11

Warmup: Synergy Dynamics

The Good: M3 Cleans M4 Push Press/ Jerks(if known)

The Bad: M3 Double Cleans M4 Double Push Press/ Jerks

The Ugly: R6, S36, S36 rest between rds Hand 2 Hand Swings (heavy bell) Figure 8's (med bell, NO HOLD & FULL SQUAT) Kettlebell Pushups (one hand on bell & the other on floor, switch hands every other round)



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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 4

The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy. -Martin Luther King, Jr.

"The Good, The Bad, & The Ugly" workout 4

Warmup: Synergy Dynamics

The Good: 5 Min set consisting of 2 Min Double Jerks, 2 Min Long Cycle and 1 Min Double Snatch

The Bad: Another set of "The Good".

The Ugly: 4 Rounds, 32 sec, 32 sec btwn rds Iguana Pushups Double Alternating Cleans Phoenix Crunchers Heavy Lazy Swings

The Good, The Bad, & The Ugly Kettlebell Workout 2

There are no secrets to success. It is the result of preparation, hard work, learning from failure. -Colin Powell

“The Good, The Bad, & The Ugly” workout 2

Warmup: Synergy Dynamics

The Good: 4 Min Jerk/ Push Press x 2, 2 Min rest between sets, 1 hand switch

The Bad: 45 sec on/ 15 sec rest Cleans x 10 sets (5 sets each arm, alternate hands every other set) Hi/Lo Windmills x 6 set (3 sets each overhead arm)

The Ugly: 1 Min Dolphins x 3, 30 sec rest between sets

Give this a shot and leave me a comment to let me know how you did and what you thought. After your workout make sure you always drink a solid protein smoothie. Today I made mine with hemp protein which is great fast digesting protein and good fat. Then I mixed in some fresh noni & mangosteen juice, organic blueberries, a banana, and acai berry powder for a super paced shake.

Before you go to bed every night make sure you spray on your Magnesium Oil for faster recovery and energy levels. Here's what I personally use and have seen the best results:

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Why Take Magnesium Oil? It directly helps support hormone production, increase energy, reduce muscle soreness, lose stomach fat, helps you sleep better at night, and ramp up heart health!  Transdermal is the best. Find out more information HERE.

The Anti-Batwing Campaign Kettlebell Workout 5

The greatest mistake you can make in life is to continually be afraid you will make one. -Elbert Hubbard

"The Anti- Batwing Campaign" workout 5

Warmup: Synergy Dynamics

Your Fat Blaster: R2, Work 15 seconds R/L, active rest 15 seconds. Work 30 seconds R/L, active rest 30 seconds. Work 45 seconds R/L, active rest 45 seconds. Work M1R/ M1L x 6.

Jerk/ Push Press- R/L 15/15 Swings- R/L 30/30 Cleans- R/L 45/45 One Arm Long Cycle (switch arms every min) M1/M1 x 6

Ride The Chariot Finisher: S17 and sub in a new Charioteer every S17. If you are not the Charioteer then pick one of the following:

Russian Twists Moving Side Planks Goblet Squat Slingshots Iron Cross Hand 2 Hand Swings

Lisa Garon Jerks The Kettlebell Pumpkins

This was Lisa's first attempt at putting up the pumpkin (28kg) kettlebell. Not too bad taking in account she's not feeling well, it was after her workout, she was in tight hip hugger jeans, I coerced her to do it LOL, and it was her first time trying the 62lber at a bodyweight of only 58kg. There was some shakiness, but with her continued practice that will definitely go away quick. Bravo skinny strong Lisa! :)

My First 2x28kg Kettlebell Long Cycle Set

Ok so, after achieving Long Cycle IKFF Rank III and American Kettlebell Club Rank II with the 20kg Kettlebells in the April 2010, I've been working with the 24kg bells since then in my attempt to tame them. So far so good and I've been very happy with my results thus far. I've been consistently practicing with them and feeling more and more comfortable every day. That's the thing right there... if you want to be good at something you've gotta practice it and don't stop till you get there. Well in practicing something 4-5 days a week, every week, one can get burnt out so I decided to give myself a break from exclusively the 24's during the month of December. In doing so, and of course considering my love to lift heavy weights over my head, I decided that the orange and red bells had my name all over them.

Here's my inaugural Long Cycle set with the 28kg Kettlebells. Now also keep in mind that my bodyweight is currently about 145lbs too so this is A LOT of fun. It actually went much better than I had expected. My goal is to get comfortable with them so the Green Machines (24kg Kettlebells) will be much easier to tame when I start my next training cycle in January. Ultimately I want IKFF Rank CMS (candidate master of sport) in March at the Arnold Sports Festival in Columbus, Ohio. Team Synergy has big goals for the upcoming event and I have high confidence we'll all achieve them. Keep watching us...

This was one of my low volume days and felt great. Here's my full Long Cycle practice that I did:

Warmup: Synergy Dynamics 2x16kg Jerks x 10 2x24kg Long Cycle x 6

Long Cycle Practice: 2 min rest between sets 2 Minutes 2x28kg @ 6rpm 1 Min. 2x28kg @ 6rpm x 4 sets

Finisher: 3 Min. 2x16kg @ 10rpm


Synergy Dynamics floor series and foam roll