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Shut Up & Sweat Kettlebell Workout 15

Never give up on something you can't go a day without thinking about.

"Shut Up & Sweat" workout 15

Warmup: Synergy Dynamics

Your Fast Fat Blaster: 4 Rounds, 30 sec, 30 sec btwn rds

V-Stand Pushups Jumpin High Knees (If you have a knee or back issue perform this w/o jumping, bring knees above the waist as fast as you can for more core involvement) Swing- R Swing- L Fast Slingshots Jerk/ Push Press- R Jerk/ Push Press- L KB Jump Squats

Finisher: Rd 1: 30 sec, Rd 2: 60 sec, Rd 3: 90 sec Double Bent Over Alternating Rows (put one leg forward and one back, slightly bend torso forward and row elbows high with every rep squeezing the shoulder blades) Double Outside Cleans Kneeling Windmill- R/L

Shut Up & Sweat At Synergy Kettlebell Training

This workout was so much fun to teach and see my Kettlebell Kampers get hot and sweaty to. We delivered a super charged Kettlebell & bodyweight Skinny Strong Fat Blaster that literally makes fat afraid to store on your body!

"Shut Up & Sweat" workout 11

Warmup: Synergy Dynamics (­/synergy-dynamics-warmup-sequence-overvi­ew.html)

Your Fat Blaster: R5, ACTIVE REST BY Jumping Jax OR In Place Double Time OR Virtual Jump Rope

Rounds: 40/30, 35/25, 30/20, 25/15, 20/10

Light- Medium Lying Pullovers Bodyweight Squats (go quick up and down and up and down again) Sit Outs (this needs to be done VERY fast and explosive for it to work) Walkout Swings- fwd/rvs Bottom Half Burpees w/ Pushup Slingshots (switch directions half way) Russian Twists (tap and go without bouncing off the rubber) Jumping Jax OR In Place Double Time OR Virtual Jump Rope (must change it up each time)

Synergy Dynamics Cool Down Sequence Overview

The worst thing you can do after a workout of any kind, but of course a good intense Kettlebell Training workout is go sit in a car and drive home without cooling down. What happens is your body begins to tighten up and pool your blood in your lower limbs rather than circulate it through to expedite recovery. When that happens flexibility diminishes and you will never get as strong as you can as when you are very flexible. Additionally injuries greatly decrease when you practice a regular cool down sequence.

This is our cooldown mobility sequence that we practice after every one of our Synergy Kettlebell group workouts and our Team Synergy Kettlebell Sport practices. This cooldown sequence is great for opening up the hips, legs, and increasing spine mobility after a good intense kettlebell workout.

As a Kettlebell Coach I highly recommend including a cool down as well as a warmup as part the entire big picture of your workout every day. You can even practice both the Synergy Dynamics warmup and cool down sequences on your "off" training days as a good mobility dynamic yoga workout all in itself.

Synergy Dynamics Warmup Sequence Overview

As the owner and head Kettlebell Coach of Synergy Kettlebell Training in St. Charles, Dixon, and Rochelle, IL it is VERY important for me to make sure my Synergy Kettlebell Training members and Kettlebell Sport clients remain injury free. So I specifically designed a warmup that is customized especially for Kettlebell Training that directly focuses on the main movements that we regularly practice be it the Kettlebell Snatch, Jerk, Clean, Press, Push Press, or whatever.

This is the warmup mobility sequence that we practice before every Synergy Kettlebell Training workout and Kettlebell Sport practice. By performing this sequence, or a variation of it every workout day, your body and mind will soon subconsciously recognize that you will be preparing to exercise. This exactly warmup sequence has been proven to compliment your overall effort that is going to bring you closer to your overall goals every time.

Here is the video of what we do for our Synergy Dynamics cooldown sequence. Our focus is to open up our hips and increase spine mobility here: