kettlebell trainer

GREAT PUMPKIN KETTELBELL SWING-A-THON 2017

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.

***BONUS BLACK BELL CATEGORY!!! SEE BELOW***

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.

CHOOSE YOUR LEVEL AND THAT YOU WILL STICK WITH IT FOR THE WHOLE CHALLENGE

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.

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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: http://SynergyKettlebell.com

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.

BENEFITS OF LONGER 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.

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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

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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

 

 

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.

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SEE LUES'S STORY AND WHAT SHE DID TO LOSE 45LBS! http://www.synergykettlebell.com/testimonials/

Lue-Hagerty-Before-After

"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

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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.

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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