kettlebell instructor

"Greater" Synergy Kettlebell Workouts 1-12

We have thoroughly enjoyed the past two weeks' theme change-up by being little shorties and now we are ready for a GREAT 2-weeker. So I present to you "Greater". The theme perspective points say it so well and what great thoughts to keep our minds growing ever stronger during our theme over the next couple weeks as well. Ready... Here you go! Greater

"Greater" Perspective Points

We all have something greater within us. Now is the time to stop holding on to the negatives in our lives and let our greatness shine.

We want to encourage all of you to bring your hurts, stresses, fears, and frustrations to the gym and leave them here. There are great things happening inside us and if we let go of the "stuff" holding us down we will climb higher and GREATER.

Embrace and use these workouts as your outlet. Be a better you, become greater today!

GREATER CHALLENGE: Think this week two areas, 2 very specific areas, how you will take your fitness or your nutritional habits to the next level. I would love to hear a response in the comments below of what your thoughts are.

Andy and Tito kettlebell st. charles gym

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

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 40x Slingshots 20x T-Push-Ups

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

Synergy dynamic floor sequence and foam roll

Be Greater Today Fat Blaster #1: 12-10-8-6, AFAP (go down the ladder till rep 6 is reached for each exercise) HEAVY KB Deadlift (traditional, not stiff leg) Overhead Reverse Lunge- R/L Tire/Box Jumps (or Step Ups with 2 KBs in farmers hold) Goblet Thrusters

Fat Blaster #2: 12-10-8-6, AFAP (go down the ladder till rep 6 is reached for each exercise) Mountain Climber Push-Ups (perform 2 mountain climbers per leg followed by 2 push-ups and repeat) Double Cleans Snatch- R/L

Finisher: Choose your own adventure

X-Treme Class 110714

 

EXPERIENCE GROUP KETTLEBELL TRAINING

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.

 

 

member-spotlight SEE JENNI'S STORY AND HEAR WHAT SHE DID TO LOSE 91LBS! http://www.bobgarontraining.com/synergy-kettlebell-success-story-jenni-schrader/

Jenni Schrader Before & After

"The Movement" Synergy Kettlebell Workout Theme

Here is our brand new workout theme at Synergy Kettlebell. Just like our theme that we just wrapped up, "Rocktober Fest" it will be a 1 week theme. (Normally our themes are 2 weeks.) These are some of my favorite workouts though and both training styles from each theme will surely be revisited again because they are such a great concept. Did you enjoy the unique music segment during Rocktober Fest? I know our Synergy Kettlebell members did! They have been talking about how they've been really enjoying it every time I walk through the gyms. The Movement

"The Movement" Theme Perspective Points

During this theme we will be focusing directly on movements that will center in on strength endurance and overall work capacity.

Our goal is to ratchet up the strength side of things so we get increase in overall full-body strength first and foremost. We will do this through a simultaneous body specific and well-rounded fitness approach right in the same workout.

We will have a unique focus on key compound Kettlebell movements and a General Physical Preparedness (GPP) burst style circuit mixed into each workout every day.

Synergy Kettlebell St. Charles workout cool down

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

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 40x Hand To Hand Kettlebell Swings (light to medium weight only) 20x Jungle Gym Rows 40x Alternating Reverse Lunges

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

Synergy dynamic floor sequence and foam roll

Synergy Kettlebell Aurora 21

Technique Practice:

4 Min Double Half Snatch @ 10rpm OR faster (so go light & go right!)

Rest

5 Min Snatch @ 20rpm (go light & fast)

 

Tabata Workout: 20 sec work/ 10 sec rest for 15 min. Move from one exercise to the next for each 20 sec interval.

Double Alternating Bent Over Rows (be aware of posture, no rounded spines, and stagger a leg forward. switch the lead leg every round)

See Saw Presses (may use legs to assist as needed)

Double Outside Swings (focus on hips providing the momentum and NOT arms just swinging)

 

 

EXPERIENCE GROUP KETTLEBELL TRAINING

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.

 

 

member-spotlight SEE JENNI'S STORY AND HEAR WHAT SHE DID TO LOSE 90LBS! http://www.bobgarontraining.com/synergy-kettlebell-success-story-jenni-schrader/

Jenni Schrader Before & After

"Rocktober Fest" Synergy Kettlebell Workout Theme

image   Theme Perspective Points

It’s Rocktober Fest at Synergy Kettlebell for the next week.

We are going to shake things up and  add new fun motivation to our workouts. Rocktober Fest is all about finding your inner rockstar and training it hard.

We are taking our warm-ups and finishers to the next level with a little extra push. The push comes from the beat of the music. Speed up your pace, push yourself harder, and keep up to the beat of the music.

Have fun with these workouts, and you’ll get the most out your time at Synergy.

image

 

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

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 20x Assisted Band Pull-Ups/Jumping Pull-Ups 25x Deadman Push-Ups 25x Jungle Gym Jump Squats 50x Slingshots- R/L

Cool Down: This prepares you for your next workout! Synergy dynamic floor sequence and foam roll

 

Rock It Out!: 3 Rounds, AFAP 20x Double Cleans 20x Skater Lunges w/ KB 15x Spiderman Pushups 10x HEAVY 2 Hand 2 Hand Swings 10x Russian Twists

Rocktober Finisher: AFAP "Honkey Tonk Badonkadonk" by Trace Adkins (song is around M4, might need to replay song to finish the entire workout) 40x HEAVY KB Jump Squats 30x Prisoner Squats (keep chest high & elbows back) 30x Flying Lunges 40x Plie Squats 10x KB Overhead Reverse Lunges- R/L 10x Donkey Kicks Pushups (perform a donkey kick, then a pushup, rinse, wash, repeat)  

 

  Come join us for a certified Kettlebell coach led group class at Synergy Kettlebell Training in Aurora, Dixon, and St. Charles, IL.

 

 

member-spotlight SEE JENNI'S STORY AND HEAR WHAT SHE DID TO LOSE 90LBS! http://www.bobgarontraining.com/synergy-kettlebell-success-story-jenni-schrader/

Jenni Schrader Before & After

"W.O.W. Workouts" (Work Out Warriors) Synergy Kettlebell Theme

WOW Workouts

Theme Perspective Points

We're combining the power of Kettlebells with the agility of the Jungle Gym XT in every W.O.W. Workout to take our bodies to the next level.

"W.O.W. Workouts" are about how it's not what you do that matters. It's how intense you do it. Whatever this means to your abilities get serious and don't leave anything behind.

Don't get frustrated when you don't get something. That's called a challenge. Keep working at it and eventually you will get it if you continue with persistence and give your best effort.

If you don't get something right away or in the first few times so what. If it's important to you then keep at it.

It doesn't matter who you are, how old you are, where you've been, or what you've done or haven't done. We should always keep pushing ourselves, always have regular challenges so that we might overcome them, and this is the mindset of a Warrior!

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

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 100x Jump Rope 15x Bodyweight Deck Squats (stay on heels & DO NOT cross feet to get up, MOD: 25x Jungle Gym Squats NOTE: this will allow you to go deep in the squat depth) 15x Jumping Pull-Ups 10x Cobra Stretches (hold the up position for 3 seconds and slowly lower down, inhale up and exhale down)

Cool Down: This prepares you for your next workout! Synergy dynamic floor sequence and foam roll

 

Mark & Janette Manalad at Synergy Kettlebell Aurora

 

WOW Factor #1: 5 Rounds 1 Min Double Clean Sprints 45 Sec Heels To Heaven 1 Min Jungle Gym Floor Muscle Up 45 Sec HEAVY Fig 8's To A Hold

WOW Factor #2: 5 Rounds 30 Sec Slingshots- R 1 Min Jungle Gym Pistols or Alternating Pistols with Jump 30 Sec Slingshots- L 1 Min Walkouts with overhead clap at top (Advanced add a deadman push-up at the bottom)

 

  Come join us for a certified Kettlebell coach led group class at Synergy Kettlebell Training in Aurora, Dixon, and St. Charles, IL.

 

member-spotlight SEE JENNI'S STORY AND HEAR WHAT SHE DID TO LOSE 90LBS! http://www.bobgarontraining.com/synergy-kettlebell-success-story-jenni-schrader/

Jenni Schrader Before & After

Kettlebell & Nutrition Workshops at Synergy

All too often people workout either not enough or just too much. I don't really see folks capitalize on the simplicity of training and seem to try to go for what entertains them more than can clearly get them real results. Ultimately you can receive all the needed exercise to produce substantial results directly from a shorter, but more intense, workout than a longer one which certainly must have the intensity scaled back as well since the time is lengthened. Keep something in mind: Intensity Is Everything and Intensity Is Relative. That means keep the intensity that YOU can give to it's highest and focus on keeping your intensity the entire time.

The application of your intensity is what is vital. It is a myth that one needs to burn a certain amount of calories in a given workout to experience results. That is false. To experience results you need to spike your metabolism. How do you do that? You do that by increasing the amount of muscle on your body and you do that by increasing the afterburn of your metabolism through full-body compound movements which work multiple muscle groups all at the same time. This in turn forces the heart to pump more blood through the body to supply the much needed oxygen to the hard working muscles.  The result is that you are setting yourself up within your workout to burn more calories all day long at a higher rate. With the right workout, efficient and intense, you will actually burn at a higher rate for 48 hours post exercise.

We are going to be launching some Synergy Kettlebell & Nutrition Level 1, Level 2 workshops and a separate special Bootcamp style workshop including sandbags, suspension trainers, and more upcoming very soon. These workshops will be on Saturdays held monthly and will be rotating them between our Aurora & St. Charles locations. We will limit these workshops to 6-10 people only, first come, first serve sign up, so that the quality of teaching will be the highest.

These workshops will not be workouts; however will be specific for technique practice as well as learning new pieces of the techniques that we will never teach in regular Kettlebell fitness classes. Those of you who have been here for some time still have A LOT to learn even if you think you might have seen it all. The overall goal of these workshops is to take you and your fitness to the next level.

  • Maybe you've grown stagnate in your training.
  • Maybe you simply need to learn more efficient ways of moving the Kettlebells and your body.
  • Maybe you have an interest in what is beyond mere Kettlebell fitness style training programs.
  • Maybe you want to know more about the next level nutrition that will help guide you to bring your lifestyle to a little bit more healthier one. 
  • Maybe you want to know what will once-and-for-all allow you understand why we believe the way we practice our lifestyle.
  • Maybe you want your friends, who are not Synergy members, to experience Kettlebells for the first time without the fast pace class environment.

If you can answer YES to any of those statements then these workshops will be for you. Cost will be included for all Synergy Kettlebell Training members and $25 for all non-members. We will waive the workshop fee for anyone who attends and then decides to become a Synergy member during the workshop.

Making Your Kettlebell Clean More Efficient VIDEO PAGE

Click here for my newest & super detailed videos on how to make your Kettlebell Clean more efficient by following these simple secrets that not everyone knows who practices and trains with Kettlebells http://www.synergykettlebell.com/kettlebell-technique-video

Christina & Gina- Team Jiiina Power!!

  Synergy Kettlebell InstructorsI just want to highlight a couple of ladies who I really feel deserve recognition for their hard work. Christina Totten & Gina Schowalter have impressed me so much. Gina told me today that she's dropped a total of 60lbs since starting at Synergy and that she's now in a size that she never thought possible. Christina told me the other day that she's down 50lbs recently and that she's now at a weight that she only dreamed about.

Christina, Kettlebell Instructor

This didn't happen by accident. Both these ladies have worked super hard from the very first day they both, together, ever stepped foot in my gym. If you watch any of the Kettlebell workout videos I have on Youtube you will see at least one or both of them waiting patiently in the background ready to get their fat blaster on! They have each come at least 3, but mostly 4, days a weeks without wavering one bit. I applaud you both Christina and Gina!! Before she was an instructor, Christina actually opted not to pay her cable bill one month so she had enough money to pay her Synergy dues. Now that's commitment!!Gina, Kettlebell InstructorThey have such big hearts and such an amazing attitude on life for helping others. Theyloved their results and our Synergy Kettlebell Training program so much that each decided they wanted to become a certified Synergy Kettlebell Instructor to give back to everyone they can. That's the awesome part! They found something so great that literally changed their lives and they don't want to keep it to themselves.

Thank YOU Gina and Christina for your hard work, your loyalty to me & Synergy, to your commitment to being the best that you can be no matter what, for being determined to help others change as you have changed, and for your friendship. You are both treasures and I hope our relationship continues forever.

When you see these ladies around give them each a BIG Double High Five!!!

 

Christina Totten, Synergy kettlebell instructor