We are so happy to be celebrating our
Check Pavel’s form on one arm swings! Shoulders & Hips in alignment at the top of the swing. Core locked. Strive for perfection today!
Today’s swing scheme!
- 20 swings
- 20 h2h swings
- 10/10 one arm swings
- 20 doubles
- Plus one set of 6 heavy swings
Healthy eating tip:
Find a standard go-to restaurant for healthy meals for days when you haven’t planned your meals, packed your lunch or the day has gotten away from you! Keep their number on speed dial. (It’s probably not got “pizza” in the name.)
150= 6 sets of 25
16= 4×4 one arm swings
(The last few days I have encouraged you to “go heavy” quite a bit. So, if you feel the need (soreness) try a moderately heavy bell for this one.)
We’ve really been hitting positioning hard with this challenge as well as in our classes.
- Start in your “Silverback” position. (Yes, like the gorilla…only you are less hairy, have shorter arms and wear clothes)
- Hike the bell back DEEP between the legs
- Stand up TALL flexing (tightening, locking) your entire core.
EVERY swing should look like this. If you start to crane your neck on decent or jut your chin at the top of your swing…if you start to get shallower and shallower in your hip hinge…if the bell flops or goes too high at the top of the swing… you will find yourself leaking energy. CREATE power by driving your hips FORWARD to a tall standing position. This is about the relationship between loose (downward swing) and engaged (top of the swing) and building muscle memory. You simply CAN’T remember well something you don’t do well (or often)!
5000 swings in a month! Let’s get ’em done!
Healthy eating tip. Be very careful with meal replacement diets. It may be just me, but anything that helps me lose weight that isn’t sustainable also helps me gain weight when I no longer have that “thing” (shake, pill, etc…). I haven’t built any good habits, haven’t needed to use my brain to figure out healthy eating with MY lifestyle, haven’t retrained my palette to crave whole foods and fresh natural flavorings. I don’t have anything to go by as I continue on and bad habits are just hangin’ out, waiting for me to “come home”.
Welcome back from vacation, Bob! We sure missed you! And thanks for teaming up with me AFTER your workout for this video!
6 x’s 11 double swings
1 set 40,30,20 10…heavy to heavier to heaviest! (You can see we shared bells, it worked out nicely!)
Everyone has different mobility and strength. Get the best hip hinge you can and straighten up nice and tall at the top of the swing. (Your butt should eat your shorts! SQUEEEEEEZE!)
Healthy eating tip? I know we have said this before, but….take time to make meals that are well rounded, pleasing to the eye and eat from a nice plate. Get OUT of the habit of throwing a sandwich together while ‘on the run’. Prep, enjoy, digest… THEN move on.
Thank you Foundations of Strength class for helping!
I had help with today’s swing scheme! Thank you 9 am Foundations of Strength class!
10/10 OA Swings xs 10 (for 100)
30 H2H walking swings to finish up!
Healthy eating. Don’t skip meals. Watch your supplements. When life gets REALLY busy your daily fuel becomes MORE important!
10 H2H swings
10 swings heavy
*If you don’t have a matching set of kettlebells for doubles, it is totally ok to use uneven kbells sizes. Switch bells each round to make it even. 🙂
BONUS….last set of 10 with something that is super challenging.
Try swinging a bell you haven’t swung before. Maybe doubles…or a basic swing.
HEALTHY EATING TIP: Cheat days or Cheat meals: Let’s get real. You MUST have a healthy eating plan in place, that you follow, in order to “cheat”. There are lots of things about ‘cheat’ meals we could talk about, but since for many of us, losing weight is a mental battle let’s talk about the mental/emotional benefits.
Depriving yourself can be a huge “I REALLY WANT IT” trigger, if you COULD have it, you might not even care about it. Allowing yourself permission to enjoy your food, to take joy in luxurious meals with friends or even by yourself is important, in moderation. It’s not the meal that gives you or proves your worth. It’s the reminder that you already ARE valuable and you CAN conquer whatever it is you need. …even weight loss.
20 H2H swings
5/5 one arm
3 rounds = 120 swings
46 lateral swings or just swing!
Focus…. Feel the float for that moment in time. H2h swings are a great way to learn how to make your bell float. It helps with overall timing of your swing.
I added several notes as I watched myself on this take. Rather than redo, so you see it “perfect” I talked about what you/I could do to fix issues. 🙂 KEEP LEARNING!
Healthy eating tip. Replace your high carb meal with a salad the next few days. So instead of your sandwich for lunch, try an ‘unwich’ or a straight up salad. Watch for sugar in the dressing tho!
25 – double swings
10- Swings heavier than doubles
**Challenge ….8/8 one arm swings with your heaviest bell from the above circuit = 16
Healthy eating tip: When shopping, only buy fresh food in small amounts and shop more often. If it comes in a box, bag, jar or mix, leave it at the store. Prepare your meals real time. ENJOY your food.
How does burning 1200 calories an hour sound?
Kettlebells are a dynamic fitness tool that allow you to conquer much more in less time by blurring the lines between strength and cardio training.
Kettlebells will help you:
- Develop strength and flexibility
- Build an incredible cardiovascular system in minimal time
- Drop fat and get lean
- Prevent injuries to your back, knees and shoulders
- Train anywhere, anytime
Kettlebell classes at Center-Fit are designed to help you build muscle and burn fat during intense drills and workouts. With small class sizes of only up to 15 people, you’ll quickly see the benefits of our personal group exercise experience. Our “Team Ranking” system will also help you stay on track with your goals and continue to push past your limits! (Participants can ‘test up’ at anytime. They are required to maintain required form and biomechanical breathing throughout prescribed swings and lifts.)