Unleash Your Inner Superhero

Unleash Your Inner SuperheroOur current Synergy Kettlebell workout theme is: “Unleash Your Inner Superhero”. Deep within us lies a plethora of strength. Sometimes fear blocks it, but our strength is still there.

We have more strength inside us than we ever will outside us. Digging deep past our superficial fears to the substance which keeping us pushing forward no matter what is ahead is the driving motivational force that will make us conquer anything.

Accept that fear is present, but never accept any limits it may put upon us BECAUSE our inner-strength is greater than any obstacle before us!

Let's face fears head on KNOWING one of life’s obstacles or even a workout is a challenge and WHEN we conquer, overcome it, we become stronger not only physically, BUT moreover mentally.



Here is one of our first Kettlebell workouts on the theme:

Your Inner-Superman Core Dominator:  15 sec work/ 15 sec active rest for 5 min.

Superman Crunches (demo at 3:27, pay very close attention to knee positioning being no closer or higher than the waist, keep arms straight with elbows locked up toward the ceiling the whole time, do not bend the arms at all, focus on raising only shoulder blades off the floor, and lastly do not rock to perform the movement as this creates momentum, keep stable with control while moving up and down)

Superman Pushups  (mod to performing a Double Arm Superman Pulse Up & then a pushup immediately after each pulse up)

Superman Burpees*

*SUPERMAN BURPEE INSTRUCTION: Perform a burpee and lower chest & legs down completely to the floor using the pushup, extend arms/hands straight in front of you, legs are flat on the ground & together, then simultaneously raise both arms & legs up off the floor, then back down. After that immediately get back into the pushup position and explode up from the floor to finish as any other burpee with a jump in the air. Repeat as fast as possible.


Rest 2-3 min.


Your Clark Kent  Kryptonite Blaster:

25-20-15-10-5 Snatches each side

25-20-15-10-5 V-ups

5-4-3-2-1 Turkish Get Up each side

Ex. 25 Snatches right and left, then 25 V-Situps, then 5 TGUs each arm, Then 20 Snatches right and left,  20 V-Situps, 4 TGUs each arm , and so on...


OPTIONAL Lex Luthor Finisher: 15 sec work/ 15 sec rest for 5 min.

Double Outside Swings to chest level



R. Garon

On THE mission making God known by helping others thrive and flourish for His kingdom!