workout

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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member-spotlight

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

Lue-Hagerty-Before-After

"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!

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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

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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. image

member-spotlight SEE JENNI'S STORY AND HEAR WHAT SHE DID TO LOSE OVER 100LBS! http://www.bobgarontraining.com/synergy-kettlebell-success-story-jenni-schrader/

Jenni Schrader Before & After

July "Change You In 30 Days" Bodyweight Challenge

image Our July "Change You In 30 Days" Challenge starts today and this one I'm VERY excited for cause it's something everyone can definitely do.

This challenge is to be broken down by weeks as a minimum quota every week for the whole month.

Here's how it works: 1,000 reps of each bodyweight movement per week of:

1) 500 Squats 2) 300 Pushups 3) 100 Pullups/ TRX rows/ or light Bent Over Rows 4) 100 Situps.

Break up the reps however you want and modify however you need for each movement.

This is not hard. One person already did all 1,000 reps in 43 minutes one day.

NOTE: Spread your reps out over the week, do them in a day or two or three, or whenever you can. Just get them done by the end of each week (on Saturday at 11:59pm) and complete the challenge 1 rep at a time.

How Often Should I Train Kettlebells?

Kettlebell WorkoutPeople always ask me, and we've been discussing this A LOT lately at Synergy Kettlebell Training, how often it is recommended to come- to exercise- each week for good results. What we HIGHLY recommend is, IF you're schedule allows, to come 3-4 days a week and you will reap the full benefit. 2 days on and 1 off, and no more than 2 days off in a row or you can possibly regress ever so slightly.

If your schedule doesn't allow that then definitely come as often as you can, but just no more than 2 days in a row and no more than 2 days off in a row. Ex. If you can only come Monday, Wed, & Friday that will be 1 day on and 1 day off with only 2 days off (the weekend) before you come back again on Monday. That's perfectly fine.

Remember that what I have seen as one of the BEST schedules is 2 days on and 1 off with no more than 2 days off in a row. What I personally do is this: Mondays & Tuesdays are always Kettlebell days, Wednesdays are yoga and/or cardio days, Thursdays & Fridays are always Kettlebell days, and weekends are misc days where I go on walks, bike rides, or whatever.

Your recovery is when you see results. What you do in the gym is preparing your body for that recovery. When you recover you are dropping fat, getting stronger, healing micro-trauma, etc. So it is not recommended to keep compounding workout on top of workout on top of workout for better results. You want to be effective and efficient in each one and set your body up for good recovery. Enjoy your recovery days too!

Do that each and every week- rain or shine, come hell or high water- and you will experience amazing results the rest of your life. Sound good? Good! :)

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Also after every workouts and 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:

Mahler's Aggressive Strength - MikeMahler.com Free Shipping On All Orders (US only)

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. Get Your Magnesium Oil HERE.

Perspective of the Skinny Strong

A strong person must be someone who is coordinated, agile, accurate, and have good balance or else their strength cannot be maximized to accomplish a lift or even a simple everyday task. Many of workouts in which we train at Synergy Kettlebell Training are meant to be done as fast as possible. To do them in that fashion, you'd ideally take no breaks. But let's be serious; 90% of people need to take breaks in some shape or form.

That being said, take breaks if they're needed, but just keep in mind that you are striving to get the best time in completing the workout. Take your quick drink break to maintain hydration, but this is not to catch your breath or recover beyond 10-20 seconds. That's it and then seriously get back to it!

That's called a "Recovery Break". Training in this style is both very intense and highly metabolic. The body will respond in such a way that it will give you physical adaptations to continually improve with consistency. You will not die just because you are gasping for breath. If you can talk you are good to continue on.

Don't worry about lifting heavy weights. If you want to do that then come talk to me about learning and practicing Kettlebell Sport. Synergy Kettlebell Training fitness kettlebell classes are mostly about quick short bursts with lighter weights to get the job done quick. This is how we achieve such great results.

Anyone can use a machine and any trainer can simply pull the pin out and put it back in again for you. What is offered to you as Synergy Kettlebell Training members is functional training through higher intensity and greater work capacity. When you train functionally, with great intensity, you are in a training environment that not only brings you an overall well-being much quicker, but also prepares you for anything and everything that life may throw at you be it physically or mentally.

Keep This In Mind: Consistency is 100% key for you to see results.

Be consistent in your training- no more than 2 kettlebell days in a row and definitely no more than 2 off in a row for best results. I go 2 on and 1 off myself. This will keep your body progressing and recovering efficiently.

Consistency in your eating habits- always be working toward becoming cleaner, simpler, *healthier, more plant based, and eliminating processed foods every day.

Have an awesome day!

"Anger Management" Kettlebell Workout 8

You create opportunities by performing, not complaining. -Muriel Siebert

 

 

"Anger Management" workout 8

Warmup: Synergy Dynamics

Your Crazy Go Home Anger Free Blaster: 2 Rounds, 1 Minute each Pushups Side Lunges Around The Worlds (alternate) Dead Lifts

Workout, 3 Rounds: 1st round 40/20 (work/active rest), 2nd round 30/15, 3rd round 20/10, 1 min rest btwn rounds,

*Crazy Jax active rest during the shorter time of all rounds.

Darcy Swings Long Cycle- R/L Phoenix Crunchers Renegade Row- R Renegade Row- L Mountain Climbers

 

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Not All Kettlebells Are Created Equal...

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.

"Anger Management" Kettlebell Workout 1

"Let's make a dent in the universe." -Steve Jobs

"Anger Management" Workout 1

Warmup: Synergy Dynamics

Your Steam 'n Sweat Blaster: 6 Rounds, 25 seconds work /10 seconds rest Seated Press- R/L Swing, Catch, Squat Combo Bottom Half Kettlebell Burpee Heavy Kettlebell Dead Lift

Synergy Smack Station: 3-6 people will be smacking the Synergy BIG Tires with sledgehammers or dowels during each round. Rotate people each round.