kettlebell gym

March Pullup Challenge

This month we’re challenging ourselves to try harder, work harder, and do things we never thought we could do. "I can't do a pullup." We believe YES YOU CAN!!! Let's do it together and we'll show you how!!

  1. Can't do a pullup YET... Modify by using stretch bands, TRX Row, chinups, etc.

  2. Can do them in your sleep... Ok challenge yourself to close grip chinups, commando pullups, one arm, muscle ups, etc.

Pullups are known as the "squats of the upper body" because of all the muscles they work at the same time. Have fun with our Pullup Challenge this month and stay committed to the end so you can see how your body transforms through the end.

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Kettlebell Swings Pumpkin Challenge

Every year we challenge our Synergy Kettlebell members to swing our "The Pumpkin Bell" (orange). Everyone can participate, even beginners, and ANYONE has the same chance to win the prizes. All you have to do is swing, swing, swing away the pumpkin Kettlebell (orange competition Kettlebell 28kg/ 62lbs), a minimum of 10 times for the ladies and 20 times for the guys, from October 1st through the 31st and you will be automatically entered into our raffle. The raffle will be held on Nov 1st.


Rules, Prizes, and Details below... 

Challenge Raffle Rules: 2-Hand Swing the "Pumpkin" (28kg kettlebell orange) consecutively without setting the bell down. That's it! There is no limit to how many times you can swing the bell as long as you meet the minimum rep numbers below.


LEVEL 1: For every 10 (ladies) Swings and 20 (guys) (without stopping or setting the bell down) = 1 raffle entry

LEVEL 2: For every 50 consecutive (ladies) Swings and 100 consecutive (guys) (without stopping or setting the bell down) = 10 raffle entries

Pumpkin Kettlebell Swings

SWING BUDDYDuring our challenge you can find someone you want to join forces with and Swing together to keep each other pushed and motivated to put up some greater rep numbers together.

***BONUS*** Category 3) Black Bell Swings: Same rules apply as for the Pumpkin Bell.  The Black Kettlebell is 4.4lbs lighter than the Pumpkin so this is a great starter bell for Swing-A-Thon newbies. 

Pumpkin Braces

HOW YOU WIN PRIZESCategory 1) We will choose 1 random woman and 1 random man who will win our Great Pumpkin Challenge Raffle. You get entries for every qualifying sets of swings that you perform with the Pumpkin Kettlebell (28kg). For each 10/50 Kettlebell Swings for women, 20/100 Swings for men, that you perform you earn 1 raffle entry. There are no limits to how many sets of swings and so therefore you can get a many raffle entries as you want. On Nov. 1st we will hold the drawing for the winners.

Raffle Winners of Category 1: 2 winners picked from the raffle!!

Category 2) Second way to win is to be the TOP MALE or TOP FEMALE who swings (without stopping or setting the bell down) the Pumpkin Bell the most consecutive times will get automatically guarantees themselves the grand prize.


Jump Into June 30 Day Challenge

We figured you guys are burpee'd out by now so we'll give you something a little easier to manage. We did this last year and we had a lot of fun with it.

Our June challenge brings us lots of jumping and burning calories!! It starts on the 1st and runs through the 30th.

I know whenever I jump rope a lot my midsection just melts off the excess. I'm looking forward to this one. 😀

When you post & share about it on social media use our special hashtag #jijc.

Also if you're not yet following Synergy Kettlebell on Instagram you can do that HERE:

1 TIP To Make Your Kettlebell Swing and Snatch Easier

One of the foundational Kettlebell movements is the Swing. The King of Kettlebell movements is called the Snatch. Both of these movements are linked to one another and when performed properly they each definitely give you pretty amazing results. I've seen people, even trainers, butcher exercising with Kettlebells with horrific form and this leads unsuspecting public to follow suit. The Kettlebell is an amazing fitness tool that delivers some pretty impressive results, but when used incorrectly it could harm you with injuries.

In this video I teach you an important efficiency tip to make it easier for you so you can quickly reap all the Kettlebell rewards.

Try a Kettlebell class:

Warmups & Workouts

WARMUPS & WORKOUTSWhat is the best warm up before a workout? Is it stretching, foam rolling, cobra poses, or what?

Synergy Dynamics

Make the warm up the workout is what my colleague Coach Dan John would say. An example of what he means by this is if you going to be squatting in your workout, you should be squatting in your warm up. All you need are a few light sets of 15, 20, or so reps is typically sufficient. Since we change up our workouts at Synergy Kettlebell so much we try to include movements in our warm ups that are moving all the joints and "prime mover" muscles.


But is that enough? The answer is: usually yes, but sometimes no. Most of the time what studies have shown is a few brief minutes on the foam roller and some gentle stretching/mobility will do. This is precisely why we have our Synergy Dynamics mobility drills positioned at the front of all classes first and then any weighted movements we do are a bonus, but not necessarily required.

Stretching has received a few bad marks these past couple years, but stretching in the right capacity has always been useful and good. If something is tight, I think you should stretch it. That’s also what Dan John and other top coaches would say.

Yoga pose

But what about correctives, and all that functional movement stuff? Great question! Most of the time we build correctives right into the workouts and you often times see them in between sets. They are a good way to keep rest periods productive (aka active rest), without sacrificing precious energy, and sometimes even regenerating it, like a health pack in a video game.

1 up

It can be, however, a mistake and of course a waste of time to do 30 minutes of warm up or corrective work, like leg raises, bird dogs, and ankle rolls before a workout though. Then all your time and concentration has been sucked right out of you. Do only what you need before you lift to prepare you for your workout and then save the rest for afterwards if you still desire to do those things.

Benefits Of Our "No RESOlution, Kettlebell REVOlution" Workouts

January was our month focused on "Power" and it gives way to a month next focused on "Strength". During January how have you seen your body change from just 30 days ago. How else can you change yourself in the next 7 days? My REVO 2015

During our "No RESOlution, Kettlebell REVOlution" theme we did some longer timed sets mixed in with our shorter power sets.


BENEFIT #1: People run, bike, and swim for 30, 60, 90 min during a workout or race event. Kettlebell snatch, jerk, and/or long cycle is a cyclical sport just like those 3. We keep it to 10 min max, except for our special events (1 Hour Long Cycle charity events) in classes. This provides muscle endurance and cardiovascular endurance like no other weight resistance method can ever provide.

BENEFIT #2: Whether it's a 5k or during a marathon people are doing the same thing over and over again until they are finished. They run the whole time and in doing so they learn how to become more efficient in their gait. Same is true for repeated Kettlebell movement. Each rep teaches you how to become more efficient even if you are not directly cognizant of that.

OUR SYNERGY TRAINING PROGRAM OVERVIEW We divide our annual training program into 4 mesocycles (3 month phases). Each of these cycles is programmed with a specific training adaption in mind taking into account the different muscle fiber types and energy systems we have in our bodies. Each macro-cycle is approximately 4 weeks in length, although there is some variation based on the holiday/school calendar for your convenience

Power [shorter sets, 5-10 reps], Strength [moderate sets, 10-20 reps], Conditioning [longer sets, 30+ reps], etc.

Each training session has a very specific purpose in the program as well. During some mesocycles (phases) each training session in the microcycle (week) will incorporate the same exercise-to-work ratio. This is a more traditional approach to interval training. Other times, the training sessions will incorporate different exercise-to-work ratios. This is known as undulating interval training. Both methods are beneficial and have their place in an overall training program.



Here is an example of a couple of the workouts we did in January:

Your Fat Blaster: 7 Rounds, 45 sec each movement Dead Man Burpees 15 sec rest Double Alternating Cleans (video linked at 4:05, beginners can definitely give this a shot, but if the movement isn't grasped right away use one bell & switch half way) 15 sec rest

Finisher: 10 min, 10 sec in hang position, 10 sec in rack, 10 sec in lockout, go back n forth like that for M10.

Double Long Cycle with static holds: Hang, Rack, & Lockout Holds (Watch video demo entirely to see the pace. NOTE: A light bell cannot be used during this drill because the effect will be way to easy. While the hang & rack positions might feel easier A "PROPER BELL" NEEDS to be a bell that is VERY challenging to keep overhead. MEN: definitely use doubles. Beginners may use lighter "baby bells" or even single bells and switch at the halfway mark, once you start with doubles you must stay committed to them for the whole set, GO WITH A MANAGEABLE WEIGHT ENOUGH TO CHALLENGE & stay committed to those bells)

Comfort Zone Breakout Blaster: 3 Rounds 1 min Wall Sit 1 min Plank Hold


Your Fat Blaster: 6 Rounds, 45 sec each movement Capoeira Lunge (start in horse stance, always return to the horse stance too and retain perfect upright posture- VERY IMPORTANT, lunge back with right leg and right arm comes forward across body, return to horse stance, left leg goes back and left arm comes across body, MAKE SURE the back knee always drops down because most people forget that part and keep their leg straight) 15 sec rest Heavy One Arm Bent Over Row (step forward w/ opposite leg into a staggered stance, working side leg is back, place non-working arm on forward leg, row bell up so elbow is high and bell touches lower ribs, keep arm/elbow close to body throughout the whole movement, SWITCH HANDS EACH ROUND) 15 sec rest

Metabolic Blaster: 5 Rounds, 1 min on/ 1 min off Double Long Cycle SPRINT (THE RIGHT BELL MEANS that you perform 11-13 reps every working minute, If you are performing 14 or more than you need heavier bells, if you are performing 10 or fewer then you have too heavy, beginners use 1 bell & switch every round, remember “sprint” simply means to go as fast as you are able to go WITH PERFECT TECHNIQUE)

Comfort Zone Breakout Blaster: 3 Rounds 1 min Jungle Gym Rows 1 min Prisoner Squats or Prisoner Jump Squats




We're personal training in a group environment. Come join us for a certified Kettlebell coach led group class at Synergy Kettlebell Training in Aurora, Dixon, and St. Charles, IL.





"Turkeybell" Synergy Kettlebell Workout Theme

image Thanksgiving is one of my favorite holidays because it means we can now legally eat pumpkin pie. YES!!

Before I can do that, though, I first have to earn it!

This week at Synergy Kettlebell we're launching a series of specifically designed Turkey Day themed workouts. We're going to kick butt before we relax on Thanksgiving, stuff our bellies, and EARN THAT PUMPKIN PIE!!! Join me!


Here's a sample similar to one of the workouts we will be doing in Turkeybell.

But first here is our warmup & cooldown series because it is ALWAYS important to do both surrounding a workout. You will get a much, much richer training experience because your body will be less prone to injury as well as become more loose and flexible rather than hard and tight.  

Warmup:” This prepares you for today’s workout!”

Synergy Dynamics mobility drills standing series

Then: Weighted Movement Drills 50x High Knees 25x Bodyweight Squats 15x Jungle Gym Rows 10x Quick Style Burpees (no overhead clap or jump) 15x Reverse Lunges- R/L 50x Hand To Hand Swings (do NOT go heavy and focus on letting the body adjust to lifting the weight)

Cool Down: “This prepares you for your next workout!”

Synergy dynamic floor sequence and foam roll

Your “I’m Not Gonna Feel Guilty On Turkey Day” Blaster: 8 Rounds, 30 sec work/ 30 sec rest btwn rds

Prisoner Alternating Reverse Lunges

Jungle Gym Pushups (the more vertical you are the easier, the more horizontal you are the more challenging it will be)

Heavy Dead Cleans- R/L (use the technique that is demoed stating at 0:20, start from the floor w/ bell right dead center btwn feet, clean right, return to floor, clean left, & keep repeating & return the bell to the floor so it makes a dead stop of momentum each rep)

Phoenix Crunches

Finisher: Choose your own adventure





We're personal training in a group environment. Come join us for a certified Kettlebell coach led group class at Synergy Kettlebell Training in Aurora, Dixon, and St. Charles, IL. image


Jenni Schrader Before & After