thursday

great kettlebell day!

10 sets of 20/20 swings with 20 kg
10 sets of 10 snatches each arm with 1 minute rest with 20 lbs

19:30 total

tuesday

Kettlebell day! I'd planned to do sprints, but then I forgot my running shoes, so what better way to work out than my old favorite- kettlebells!

3 rounds of this:
50 snatches (20lb)
10 clean and jerk (2x20 lbs)
10 goblet squats (2x20 lbs)

5x5 press (25 lbs)

5 rounds of this:
20 swings (35 lb)
10 pullups (assisted with 55 lbs)

friday

fun day!
warm and stretching and then some basic kettlebell practice, followed by:

100 KB snatches in 4 minutes (20 lbs)
50 kb snatches in 4 minutes (25 lbs)

monday monday

Stage 1, Workout B, number 3
Deadlift 2x12 @115

Db shouldr press 2x12@22.5
Lat pull 2x12@95

Lunges 2x12@25
Swiss ball crunches 2x10

kettlebell work:
press 10x5@30
onehanded swing 10x5@30
double press 3x5@20

friday

fun 20 minutes of kettlebells today, what better way to start friday?
8x20 KB swings (35 lbs)
8x5 (each side) clean and press (20 lbs)
2xfarmers walks (2x35 lbs)
2 x 50 snatches (20 lbs)
4x20 one handed swings (25 lbs)

friday

kettlebell day! fun 25 minute kettlebell workout this morning: 10x20 swings (35 lbs) 10x10 presses (20lbs) figure eights (35 lbs) farmers walks (2x35lbs) clean and press (20 lbs) double presses (2x20lbs) one handed swings (35 lbs)

friday

150 pushups and then kettlebells on the beach! 10 sets of 15 swings. some press practice.

day 6- 21 day kettlebell challenge (4 days later)

i had to take a 4 day break due to strep throat and overall ick. i feel 1000 times better now,

on to day 6:

*Warmup: 10 lunges, 10 knee pushups, 8 lunges, 8 knee pushups, 6 lunges, 6 knee pushups
0:00-1:00 • 30 seconds swings / 30 seconds rest
1:00-2:00 • 30 seconds knee pushups / 30 seconds rest
2:00-3:00 • 30 seconds swings / 30 seconds rest
3:00-4:00 • 30 seconds knee pushups / 30 seconds rest
4:00-5:00 • 30 seconds swings / 30 seconds rest
*walk/jog 3:00 or until cooled down

i tried a few TGU afterwards and wow- my form is shot. back to practicing with no weight.

day 2- 21 day Kettlebell challenge

*walk/jog 3:00 or until warmed up ( i did BW squats b/c i can't jog due to nursing boobs bouncing too much!)

0:00-0:30 • 20 seconds swings / 10
0:30-1:00 • 20 seconds swings / 10
1:00-1:30 • 20 seconds swings / 10
1:30-2:00 • 20 seconds swings / 10
\ 2:00-2:30 • 20 seconds swings / 10
2:30-3:00 • 20 seconds swings / 10
3:00-3:30 • 20 seconds swings / 10
3:30-4:00 • 30 seconds swings / 10 seconds rest
4:00-5:00 • 60 seconds knee pushups * ( i did 37- wow i need work here!)

walk/jog 3:00 or until cooled down ( BW squats)

I felt pretty good overall, achey from yesterday and ZERO sleep due to baby last night. wow- what a tough night. but i feel better now that workout is over.

day 1- 21 day KB challenge

Today was day 1 of the 21 day kettlebell swing challenge. I'm doing the intermediate level, with a 25 lb KB.

3 min warmup (bodyweight squats and punches)
10 minutes of 30 second swings, with 30 second rest
3 min cooldown (bw squats and punches)

Overall, I felt pretty good, but I can feel a complete loss of glute and core strength compared to where I used to be. I had to focus HARD to keep my core tight during the swings.

thursday kettlebell

I was supposed to do light cardio today, but I could not resist trying out my new 20 pound kettlebell. It seems to be exactly the right weight for me right now. I could probably go higher for some of the exercises, but it worked out well for now.

I did about 20 mins total of different exercises. I am not yet comfortable enough (haven't taken a class) to do cleans or snatches, so I did the following;

10 swings, 30 sec rest  (8 sets)

15 squats, 1 min rest (4 times)

5 woodchoppers R/L, 1 min rest (3 times)

it was plenty hard and way sweaty. I'm feeling it in my core today!