10,000 Swing Challenge

This is my plan to be able to meet the 333 swings a day challenge.

10,000 Swing Challenge
by Lisa Shaffer

1.  Two arm Swing ladder using one size bell. 10, 15, 20, 25, 20, 15, 10 = 115 swings.  (You do 10 reps with a small break (10-15 seconds), and then do 15 reps with another small break, etc.)  with my 8kg (17.6lb)

 2.    10 one arm swing (R,L), Then 20 alternating swings (x2) =80 swings (one min rest after each set is done) with my 8kg (17.6lb)

3.   Pyramid two arm Swing ladders with multiple size bells are also a great way to get a lot of reps done in one set. For example; 12kg(26.4lb) bell x 10 swings, 10kg(22lb) bell x 15 swings and a 8kg(17.6lb) bell x 25 swings= 50 swings. (1 min rest after this set is done)

4.    10 one arm swing (R,L), Then 20 alternating swings (x2) =80 swings (one min rest after each set is done) with my 8kg (17.6lb)

5.   8 two arm swings. With 10kg (22lb)

January 2011 Rotation!

Where has this gone to!

Today is the last day of 2010 and I am so far behind on reviewing the workouts I have done that I am just going to start reviewing the workouts I do next year (tomorrow).

I have been thinking a lot these past couple of days about January's rotation and I thought I had it nailed down with doing the Firm Express Advanced rotation, but then I saw the Kettlebell Swing Challenge on Lisa Shaffer's site. http://nofearfitness.com/articles/10000-swing-challenge.php.  So now I am going to be doing the swing challenge and the Firm's Express intermediate rotation.  That's 333 Swings a day.  It is a good thing the Firm Express workouts are short.

Here is my January Rotation:

The Firm Vol. #6 (aka Boomers workout)!

Vol. 6 is a classic Firm from 1989.  I did not buy this workout until some time later after I found the Firm workouts in 2002.  Everyone kept raving that this was a good tough workout so I bought it.  In my honest opinion this workout is not tough at all but it is still a good workout for light days.  I had to laugh when I read on the back of the cover that they had a marine in the "Class"setting doing this workout and that even marines will get a good workout in with this workout.  I highly question that but I do give it 3 1/2 out of 5 stars.

This was a good workout from Marianne.  I forgot how many reps I did for this workout but it was a killer workout.  For the triceps dips I did not use the kettlebells.

Fat Loss Frenzy – Full Body Workout

 

The first section is 16 minutes long. It’s made up of resistance and cardio. Set up your Gymboss Interval Timer if you have one for 16 cycles of the usual 15 seconds rest and 45 seconds effort. Then complete 2 rounds of the following exercises:

1. KB Thrusters (right)
2. KB Thrusters (left)
3. Step Squat Jumps
4. KB Burpees to Vertical Swing
5. DiveBombers
6. Two-handed KB Swing
7. KB Renegade Rows
8. KB Tricep Dips

Now reset your timer for 8 cycles of the same intervals (15/45 seconds), and complete 2 rounds of the next 4 exercises:

1. Stability Ball Crunch with KB
2. KB Leg Raises
3. KB Side Bridge Raises (right)
4. KB Side Bridge Raises (left)

That’s a rap!

The Firm: Tough Aerobic Mix!

Tough Aerobic Mix is approximately 38 min parts workout from the classic Firms.  This workout used to be tougher but I find it a lot easier now and use it as an add-on to other workouts. Like the day I did it I added it to a kettlebell workout from myomytv.com, but I do find it harder to add it into my rotations.  I give it 3 out of 5 stars.

October's Rotation!

Here is my rotation for October.  I thought about continuing my Kettlebell/Turbo Fire rotation but I have been missing my other workouts.  Click on the picture to make it bigger.

MB45 Workout #2 and TF lower 20 workout!

Here is the breakdown:


Workout 2 (21:02)

Each exercise is done for 15 sec., each rest is 20 sec. except for the ones between the circuits which are 45 sec.

Swings
Cleans from the ground (dead cleans)
Front squat
Cleans other side
Front squat other side
Push ups
Rest
Deadlift
Press
Body weight squat
Press other side
Mountain climbers
Rest
Swings
Elbow plank
One arm row
Squat curl
One arm row other side
Rest
Clean and press
Alternating lunge
Clean and press other side
Sprawls
Rest
Repeat circuit 2 more times

This one is tougher than workout #1 so they get increasingly tougher as you move from one workout to the next.  I give this one 4 1/2 out of 5 stars.

 I like this one the more I do it.
www.afirmrose.blogspot.com/2010/10/kettlebell-dynamics-workout-3-and-tf.html

MB45 Workout #1

Here is the brearkdown:
Workout 1 (30:50)

Half get up 45 sec. per side
Rest 1 min.
Swing, clean, squat, press 30 sec. per side
Rest 1 min.
One arm swing 15 sec. per side
Squat hold (hold at the bottom) holding kb 15 sec.
Halo 15 sec.
Rest 30 sec.
Dead clean and squat 20 sec. per side
Elbow plank 20 sec.
Rest 30 sec.
Push up hold (straight arm plank) 20 sec.
Overhead lockout (hold 1 kb overhead) 20 sec. per side
Sprawls (squat thrust) 15 sec.
Rest 1 min.
Half get up 30 sec. per side
Hand walkout 30 sec.
Swings 15 sec.
Rest 1 min.
Dead lift 20 sec.
Goblet squat 20 sec.
Push press 15 sec.
Elbow plank 20 sec.
Push press other side 15 sec.
Rest 1 min.
Alternating lunge 20 sec.
Squat press 20 sec. per side
Side plank 20 sec.
Rest 30 sec.
Alternating swings 15 sec.
Side plank other side 20 sec.
Curl 30 sec.
Rest 1 min.
Dead clean and press 20 sec.
Elbow plank 20 sec.
Dead clean and press other side 20 sec.
Rest 1 min.
Half get up 30 sec. per side
Hand walkout 30 sec.
Swings 15 sec.
Rest 1 min.
One arm swing 15 sec.
Squat curl 20 sec.
One arm swing other side 15 sec.
Elbow plank 30 sec.
Rest 30 sec.
Sprawls 20 sec.
Cleans 20 sec.
Alternating lunges 20 sec.
Cleans other side 20 sec.
Swings 20 sec.

Now the workouts really begin.  If you are a beginner to Kettlebells stick with the beginner workouts for awhile then move onto the other workouts on the disc.  I give it 4 out of 5 stars.

TF Fire 60 Class!

Yep I did this one again!
www.afirmrose.blogspot.com/2010/10/tf-fire-60-class.html

MB45 Beginner 2 workout and TF HIIT 25 Class!

 Here is the Breakdown:
Beginner Workout 2 (19:49)

Clean and press 30 sec.
Rest 30 sec.
Clean and press other side 30 sec.
Rest 30 sec.
Half get ups 30 sec. per side
Rest 30 sec.
Swing 20 sec.
Plank 20 sec.
Rest 30 sec.
Goblet squat (front squat holding kb with both hands) 30 sec.
Rest 15 sec.
Dead lift 30 sec.
Rest 15 sec.
Halo 15 sec.
Side plank 15 sec. per side
Swings 15 sec.
Rest 45 sec.
Front squat 20 sec. per side
Rest 30 sec.
Mountain climbers 15 sec.
Body weight squats 15 sec.
Swings 15 sec.
Rest 30 sec.
Half get ups 20 sec.
Halo 20 sec.
Dead lift 20 sec.
Rest 30 sec.
Swings 20 sec.
Rest 15 sec.
Half get ups other side 20 sec.
Side plank 15 sec.
Body weight squats 15 sec.
Side plank other side 15 sec.
Rest 30 sec.
Press 30 sec.
Rest 20 sec.
Press other side 30 sec.
Rest 20 sec.
Swings 20 sec.

I like this workout and found slightly tougher that the Beginner 1 workout.  Marcus is growing on me but I prefer other instructors to him.  I just don't understand why kettlebell instructors don't smile or look like they are having fun in their workouts.  I give it 4 out of 5 stars.

TF HIIT 25 Class.  Okay I decided I do not like this one and pulled it out of the DVD player part way through.  I guess it could be the sequecing of the "Fire Drills" but my knees did not like it.  They are fine with the other HIIT workouts.  I am putting this one on the trade list and keep the others.www.afirmrose.blogspot.com/2010/08/hiit-25-class.html

TF Fire 60 Class!

It's official I like this one more than TF Fire 55 Class.

www.afirmrose.blogspot.com/2010/09/fire-60-class.html

MB45 Beginner 1 workout and TF Upper 20 Class!

Here is the Breakdown of the Beginner workout:
Beginner Workout 1 (19:16)

Deadlifts 20 seconds
Planks 20 sec.
Rest 20 sec.
Repeat
Swings 15 sec., short break and repeat
Rest 20 sec.
Half get ups 30 sec. per side
Rest 30 sec.
Swings 15 sec.
Side plank, right 15 sec.
Push ups 15 sec.
Side plank left 15 sec.
Rest 30 sec.
Cleans from the ground (dead cleans) 20 sec.
Body weight squats 15 sec.
Cleans other side 20 sec.
Push up hold (straight arm plank) 20 sec.
Rest 30 sec.
Swings 15 sec.
Clean and press 20 sec. each side
Rest 30 sec.
Half get ups 20 sec. per side
Dead lift 15 sec.
Rest 30 sec.
Front squats 15 sec. per side
Dead lift 20 sec.
Rest 45 sec.
Swings 15 sec.
Plank 20 sec.
Repeat
Rest 30 sec.
Cleans 15 sec.
Presses 20 sec.
Repeat both exercises other side

This workout is lead by  Marcus Martinez from MBody Strength.  with him is Mark de Grasse.  If you like more of a synchronized look to your workouts (Like Cathe's) this one is not for you.  This is a timed workout and they go at their own pace.  I don't mind this because I am consecrating on what I am doing.  This workout moves from one exercise to the next and will have to transition quickly.  I thought this was a good workout for beginners and nice light workout for intermediates.  I give it 4 out of 5 stars.

I did TF Upper 20 min class with hand weights for most of the exercise this time and liked it much better than the first time I did it.  I give it 4 out of 5 stars.
www.afirmrose.blogspot.com/2010/09/kettlebell-dynamics-and-tf-upper-20.html

Kettlebell Konnection!

I tried the free kettlebell workout that came with my 15lb kettlebell and really liked it.  Apparently this is the shorted version of a longer workout you can buy but I like the fact that is is 25 mins.  I don't think I could do a full hour of this workout. I give it 5 out of 5 stars.

Added more toys to my workout room!

Preformbetter.com was running a sale on their Kettlebells and so I picked up a 14kg (30.8lbs) and a 16kg(35.2lbs).

I also decided to add some Indian Clubs in to my warm up routines and active rests during kettlebell workouts.  Indian Clubs:

• Improves Shoulder Efficiency and Mobility
• Develops Coordination
• Strengthens Back and Shoulders
• Improves Elbow and Wrist Flexibility
• Improves Range of Motion

I had a coupon for Big5Sorting Goods store and bought another 15lb kettlebell so I could do some double kettlebell exercises the plus was that it came with a really good 25 min kettlebell DVD.

Kettlebell Dynamics Workout #3 and TF Lower 20 Class!

Sorry I have not posted for awhile I was sick for 2 weeks with a bad cold and wanted to make sure I was over it before starting back up.  The day before I came down with the cold I did do two workouts!  Now I know way I could not complete both workouts.

The First workout I did was Kettlebell Dynamics Workout #3 from Amy Bento.

Here is the drake down of the workout:
Running swings, overhead swing, turn
Row (holding body of bell)
Repeat 2x
Cardio—bob and weave, hook (1 min.)

Bottoms up diagonal overhead chop (5 per side)
Holding bell in D grip, squat jump side-center-side-center
Repeat 2x
Cardio—no hands turkish get up (1 min.)

Holding bell in D grip, knee up, side lunge, knee up, down
Farmers walk (5 circles, 2 bells)
Repeat 2x
Cardio—3 hops turning and touching the floor, knee up (1 min.)

Abs—halo around the head, around the body, around the knees (1 each, 5 sets per side)
Repeat
Arm bar (5 per side)
Repeat
Plank with one hand on bell, lift other hand off floor (5 per side)
Repeat




After doing all three workouts on this disk I found I liked this one more than her Kettlebell workout for beginners.  Her form is much better in this DVD and she uses heavier bells.  I give it 4 out of 5 stars.

The second workout was TF Lower 20 min Class lead by Chalene.  This is a though 20 min lower body workout. The only peace of equipment you will need is a resistance band.  Preferably one that is a loop. I give it 5 out of 5 stars.

Dymatize Nutrition Elite Whey Protein Powder!

I have tried a lot of different Protein Powders and this one is by far the best tasting one.

Kettlebell Dynamics W#2 and TF HIIT 30 Class!

Today I did Kettlebell Dynamics Workout #2 and TF HIIT 30 Class!

Another great Kettlebell workout from Amy today.  Here is the breakdown:

Halo (5 each direction), swing tap switch, repeat 2x
Cardio—slam dunk (1 min.)

Overhead swings with 180 degree turn (8), cleans (5 per side), repeat 2x
Cardio—speedbag 4, jack 2 (1 min.)

Cossack (4) push ups (5) jump through into levitation hold, dips (5), repeat 2x (this series uses two bells)
Cardio—mountain climbers, high knee jog (1 min.)

I really liked this workout, the levitation hold was hard to do so I did them without the kettlebells.  I give this on 3 1/2 out of 5 stars.

The other workout I did today was TF HIIT 30 Class.  This was a tough but good workout. In this one you do a total of 5 drills, 4 of them you do twice the 5th one you do 3 times.  I found this one easier than HIIT25 Class.  I give it 4 out of 5 stars.

Fire 60 Class!

Today I did Fire 60 Class.  Even though it was not quite 60 mins it is one of the more intense workouts in the Turbo Fire set.  It has 4 (yes I said 4) "Fire Drills".  Very Fun!

www.afirmrose.blogspot.com/2010/08/fire-60-class.html

Kettlebell Dynamics and TF Upper 20 Class!

Today's workout was Kettlebell Dynamics Workout 1and TF Upper 20 Class!

Kettlebell Dynamics Workout 1 is a 20 min kettlebell workout with cardio bursts in-between each round (there are 3 rounds).  Here is the Breakdown:

2 arm swing (5), 1 arm swing (5 per side), push ups with one hand on bell--horns facing down (5 per side), repeat 2x
Cardio—jog 3, tap back 1 (1 min.)

Hop swing-overhead swing-hold (5), open hand press (5 per side), repeat 2x
Cardio—deck squats (1 min.)

Snatch, descending press, front squat (5 per side), repeat, renegade row (5 per side), repeat
Cardio—4 cross country skis and a double split lunge
I did like this workout and Amy's form has gotten better since she did the beginner workout. I give it 3 1/2 out of 5 stars.

The other workout I did was TF Upper 20 Class from the Turbo Fire Advanced set.  I used the Resistance band in this workout but next time I will use weights.  I did not like using the resistance band for the overhead presses.  I highly recommend this short workout.  I give it 4 out of 5 stars.

Sculpt and Tone 30 Classes!

Friday I ended up helping someone move in to their condo so that was my workout for that day.

Saturday I did both TF Sculpt and Tone 30 Classes!

I first tried to do them with weights but found the Resistance band works better for these workouts.  See the links below for past reviews.

www.afirmrose.blogspot.com/2010/08/tone-30-class.html

www.afirmrose.blogspot.com/2010/08/sculpt-30-class.html

Gold's Gym Totalbody Conditioning Class!

Wednesday was a unexpected rest day.

Thursday I took a Totalbody Conditioning Class a Golds Gym.  It was a 60 min Sculpting class with some cardio bursts.  It was a good class.  The instructor groups 3 to 4 exercises together with weights and has you do the round 3 times before you move on to the next group of 3 to 4 exercises.  I really enjoy this class.

Kettlebell Bootcamp!

Last Tuesday I did Kettlebell Bootcamp lead by Angie Miller.  This is a 54 min Intermediate Kettlebell workout.  The first time I did this workout I had to take many breaks because I was just getting used to Kettlebells.  This time I worked straight through.  This is considered a kettlebell light workout because you will need to use a light kettlebell.  Kettlebell purists will not like this one but I liked it.  Her form is off in some of the moves so you will need knowledge of proper form before you do this workout.  I give it 3 1/2 out of 5 stars.

Today's workout! TF Fire 55 EZ Class and Kettlebell "Swings" Workout!

This is what I did today!

www.afirmrose.blogspot.com/2010/02/ultimate-kettlebell-swings.html

www.afirmrose.blogspot.com/2010/08/fire-55-ez-class.html

My workout space.

Even though it is in an unfinished basement I have already started getting it organized.  I put the Kettlebell and the dumbbell racks together myself.  The kettlebell rack was tricky but I was able to get it together.

September's Rotation!

I decided that I would do a Turbo Fire/ Kettlebell rotation this month and add a Total Body Conditioning Class that I have been taking at Gold's Gym.

Click on the link to make the picture bigger.

The Smoker with the Finisher!

The Smoker with the Finisher is a 22 min kettlebell workout lead by Lauren Brooks. 

Here is the Breakbown:

The Finisher: (2 rounds)
Tactical Lunges (1 min)
High Pulls (30 sec each side)
(30 sec Break)
Overhead Squat (30 Sec each side)
Kettlebell Burpees (30 Sec)
Hand to Hand Swings (30 Sec)
(30 sec rest)
Push Press (30 Sec on each side)
Star Jumps (30 sec)
(30 sec rest)

The Finisher: (20 sec on 10 sec rest) (2 rounds)
Satches (2 sets)
High Pull Catch and Squat (2 sets)

I really liked this workout.  I give it 4 1/2 out of 5 stars.

The Grind!

The Grind is a 20 min kettlebell workout from Lauren Brooks.  It is one of 2 workouts on her Body Sculpt & Conditioning with Kettlebells 2 DVD.  Here is the Breakdown of the workout:

2 Rounds:
Turkish Ge:t-Up (4 on each side)
Diamond Kettlebell Push Ups (5 reps)
2H Kettlebell Swings (30 Sec)
(30 sec rest)


2 Rounds:
Windmills (5 on each side)
Single Leg Deadlifts (10 on each side)
One Arm Rows (10 on each side)
Squat to Tricep Extensions (10 reps)

I liked this workout and give it 4 out of 5 stars.

Kettlebell Fat Blaster Workout!

The workout today is as follows:
Section 1 (2 rounds of the following 5 exercises)

1. Two-Handed KB Swing x 50 reps
2. KB Reverse Lunge (right then left) x 20 reps (with 12kg in first round) x 15 reps (with 16kg in round 2)
3. KB Vertical Swing x 20 reps (with 12kg in round1) x 15 reps (with 16kg in round 2)
4. Double KB Front Squats x 15 reps (and 2×12kg round 1) x 10 reps (with 2×16kg in round 2).
5. KB Renegade Row x 16 reps (2×12kg round 1) x 12 reps (2×16kg round 2)

Section 2 (3 rounds of the following)

1. KB Windmill (right then left) x 5 reps
2. KB Clean and Press (right and left) x 5 reps
3. KB Snatch (right and left) x 5 reps

This was a good full body workout, mixing cardio, resistance, core and technique all rolled int0 25 minutes of your life. I really enjoyed this because I knew I was building strength as well as burning fat!

Lady Marmalade Meets Kettlebells!

Marianne got a new kitten so the first of the video you meet her new kitten then she shows you the workout she did.  Here is the break down of the workout:

There are two parts to this workout, the first section is timed and the second section is interval training. Do 3 rounds of the following 5 exercises:

1. KB Halo x15 reps one direction and 15 reps the opposite direction
2. Two-handed KB Swing – timed for 30 – 60 seconds (depending on your level)
3. KB Goblet Squats x 15 reps
4. KB Single Arm Row (right then left) x 15 reps each side
5. KB Reverse Lunge (right then left) x 15 reps each side

I then reset the Interval Timer for 5 cycles of 15 seconds rest and 45 seconds Max effort and I performed the following medley of Kettlebell Swings:

1. Kettlebell Single Arm Swings (right)
2. KB Single Arm Swings (left)
3. KB 2-Handed Swings
4. KB Alternating Swings
5. KB Vertical Swing (although not technically a swing, but it’s hard work)

This workout should leave you in a sweat no matter if you’re beginner, intermediate or advanced.

16kg Kettlebell Combo Workout!

A Kettlebell Combo of 4 exercises. 5 reps of each exercise is performed on one side then the other side, and that is one round. The aim is to complete 5 rounds as fast as possible.
The exercises are:
1. Single arm KB Swings x 5 reps
2. KB Thrusters x 5 reps
3. KB Clean into Reverse Lunges x 5 reps
4. KB Snatches x 5 reps
Now complete the same on the other side and you will have done ONE round. Complete 4 more rounds.

I used my 8kg kettlebell for all but the snatches.  I used my 15lb for those.

Tone 30 class!

When I put the DVD in and got to the warm-up I first thought I was doing a CLX workout. the warm-up is almost exactly the same as the CLX Sculpting workouts. 

In this one you use resistance tubing and the "thigh toner" band.  The thigh toner band was only used for one exercise and I wished she used it more than that.  The last time I did this workout I really felt it in my lower body but will still use dumbbells next time.  I give it 4 out of 5 stars.

Sculpt 30 Class!

I realized that I do not like using tubing for resistance training.  I have done this one 3 times now and this week I think I will try it with just dumbbells.  I did like the workout and like how it is sculpting my arms.  The first two times I did his workout I did not think I got a good lower body workout but the last time I did.  I give it 4 1/2 out of 5 stars.

HIIT 25 Class!

I barely was able to finish this workout, it was one tough workout.  I had to go out a buy an extra layer of puzzle mats because of this workout.  I have on tap to do more in the September's rotation so I will have to see if the extra layer of mats help.  I give it 3 1/2 out of 5 stars.

SPARTA 300 Kettlebell Workout!

One round of the following exercises:

1. Kettlebell Snatches x 50 reps (25 each side)
2. Double Kettlebell Deadlifts x 50 reps
3. Body weight Push Ups x 50 reps
4. Kettlebell Thrusters x 50 reps (25 each side)
5. Two-handed KB Swings (16kg)
6. Kettlebell Clean and Press x 50 reps (25 each side)

Killer Kettlebell workout from Marianne site!

Fire 60 Class!

I have only done this one once so far but have it on tap more in September's rotation.  I did like it and can see that it might bet Fire 55 EZ Class as my favorite.  I give it 4 1/2 out of 5 stars.

Fire 45 EZ Class!

Another great workout in the Turbo Fire set but the best thing is that it did not have any "Fire Drills".  I give it 4 out of 5 stars.

You know I thought all the high fiving and Chalene yelling " You're not tired" throwout the workout would bug me but I have gotten really good at ignoring it.

HIIT 20 Class!

This is one tough HIIT workout. I give it 3 1/2 out of 5 stars.

Insane Fat Burning Kettlebell Drill!

Marianne created another great kettlebell drill.  Here is the breakdown:
3 rounds of  the following sequence:

1. Single Arm KB Swings (right) x 10 reps
2. KB Thrusters (right) x 5 reps
3. Single Arm KB Swings (left) x 10 reps
4. KB Thrusters (left) x 5 reps
5. 2-Handed KB Swings x 25 reps x 2 sets or 50 consecutive swings