July 2015 Challenge ~~ Jul 6th - Jul 12th
cpanus
Posts: 20,002 Member
KETTLEBELLSKETTLEBELLSKETTLEBELLS!!
Start by picking up the weight of your choice—Aim for 2 sets of 12 to 15 reps with good form.
1. Russian Kettlebell Swing
How to: To do the perfect kettlebell swing, stand up straight, with feet a bit wider than hip-distance apart. Grab the handle with both hands, keeping the palms face down and arms in front of the body. Maintain a slight bend to the knee and drive the hips back, lowering the body—but not too low (this isn't a squat!). Then, in a fluid motion, explosively drive the hips forward while swinging the kettlebell, keeping the glutes and core engaged. Remember: The motion should come from the hips, not the arms, as the body returns to standing. Lower the weight back down between the legs and keep this swinging motion going for 12 to 15 reps.
2. Single-Arm Kettlebell Swing
How to: This movement is just like the two-handed swing, but uses one hand at a time. Swing the kettlebell up with one arm, but still swing the other arm to help drive momentum. Alternate hands when the kettlebell is behind the legs; aim for 10 to 12 reps with each arm.
3. Two-Arm Kettlebell Row
How to: Grab two kettlebells for this one. (Double the pleasure, double the fun, right?) Place them in front of the feet and bend the knees slightly. Next, bend over to grab both kettlebells and pull them towards the stomach, keeping the elbows close to the body and the back straight. Lower the weights, repeat for 12 to 15 reps max, feel like a champ.
4. Kettlebell Figure-8
How to: Start with legs a bit wider than hip-width distance apart, and lower yourself into a quarter-squat position. (Keep that back straight and chest up!) Grab the kettlebell with the left hand and swing it around the outside of the left leg and then back between the legs. Next, pass the kettlebell to the right hand and swing it around the outside of the right leg. Keep this motion going, similar to the classic basketball drill! Can you do a minute straight? (Be sure to switch directions half-way through!)
5. Kettlebell Goblet Squat
How to: What’s a squat without a kettlebell in hand? Stand up straight, holding the kettlebell in front of the chest with both hands, keeping the elbows close to the body. Start squatting by driving the heels into the ground and pushing the hips back until the thighs are parallel to the ground or just below. Return to standing, and repeat for 12 to 15 reps.
Hope you like these!!
Let me know what you think.
Chris
Start by picking up the weight of your choice—Aim for 2 sets of 12 to 15 reps with good form.
1. Russian Kettlebell Swing
How to: To do the perfect kettlebell swing, stand up straight, with feet a bit wider than hip-distance apart. Grab the handle with both hands, keeping the palms face down and arms in front of the body. Maintain a slight bend to the knee and drive the hips back, lowering the body—but not too low (this isn't a squat!). Then, in a fluid motion, explosively drive the hips forward while swinging the kettlebell, keeping the glutes and core engaged. Remember: The motion should come from the hips, not the arms, as the body returns to standing. Lower the weight back down between the legs and keep this swinging motion going for 12 to 15 reps.
2. Single-Arm Kettlebell Swing
How to: This movement is just like the two-handed swing, but uses one hand at a time. Swing the kettlebell up with one arm, but still swing the other arm to help drive momentum. Alternate hands when the kettlebell is behind the legs; aim for 10 to 12 reps with each arm.
3. Two-Arm Kettlebell Row
How to: Grab two kettlebells for this one. (Double the pleasure, double the fun, right?) Place them in front of the feet and bend the knees slightly. Next, bend over to grab both kettlebells and pull them towards the stomach, keeping the elbows close to the body and the back straight. Lower the weights, repeat for 12 to 15 reps max, feel like a champ.
4. Kettlebell Figure-8
How to: Start with legs a bit wider than hip-width distance apart, and lower yourself into a quarter-squat position. (Keep that back straight and chest up!) Grab the kettlebell with the left hand and swing it around the outside of the left leg and then back between the legs. Next, pass the kettlebell to the right hand and swing it around the outside of the right leg. Keep this motion going, similar to the classic basketball drill! Can you do a minute straight? (Be sure to switch directions half-way through!)
5. Kettlebell Goblet Squat
How to: What’s a squat without a kettlebell in hand? Stand up straight, holding the kettlebell in front of the chest with both hands, keeping the elbows close to the body. Start squatting by driving the heels into the ground and pushing the hips back until the thighs are parallel to the ground or just below. Return to standing, and repeat for 12 to 15 reps.
Hope you like these!!
Let me know what you think.
Chris
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Replies
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Kettlebells...yeah!!! I will complete this challenge...something different is always motivating and I need motivation! Thanks Chris.0
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The figure 8 is often dangerous!
I am still working on doing the JM 30 Day Shred. I hate her I tell you! 
And Chris it was good of the author to surprise you!
Shelley0 -
Finished one set and added the skull crushers with it. Hubby and I got our walk in after the rain so my steps are at 17k for the day. Now to do some legs and rest.
Lynnette0 -
Finished one set...working on good form. It's been a minute since I worked with kettle bells.
Shelley - happy you found Cooper and hope he's doing well.0 -
We walked this morning and that was all I could muster. This is our last night with Bean. The kids come home tomorrow. We will still get to walk with him in the morning but now I'll have to go pick him up instead of waking him up!
I managed 6.27 miles and 13,695 steps so far.
See you all tomorrow.
Chris0 -
Chris that was perfect. Pick him up instead of wake him up. Love it.
Kathy glad you are working with the kettle bells. They are awesome. Cooper is doing better. I have to get his adrenal gland meds working again. Really takes alot out of the little guy running for all those hours. But we are expecting a full recovery.
Lynette I love skull crushers. They are better than burpees!
Had the morning off. Did the 30 day shred. Walked the boys, carried Cooper most of the way. Did some laundry and had peanut butter toast for breakfast. Zumba tonight. It has been a great morning. Even took a nap while the clothes were washing.
Shelley
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My brother passed away suddenly. On my way to New Orleans. Funeral on Friday. So sad.0
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Clara I am very sorry for you and your family. Take care and as much time as you need.
Hugs,
Shelley0 -
Oh, Clara, I'm so sorry. Please take care.
Chris0 -
We walked this morning. The kids got home early afternoon. I was so glad to see them. We are giving Bean the day off tomorrow so he can stay home with his mom. We'll sleep in!!!
6.77 miles...14,794 steps
I hope everyone is doing okay.
Chris0 -
Clara so very sorry for your loss...prayers for you and your family.
Tennis practice for 90 minutes yesterday evening. Have match on Sunday.
Have a great Wednesday everyone.
Kathy0 -
TOTAL REST DAY!! Our 32nd Anniversary. We hung out w/DDD for a bit.
TTYT
Chris0 -
Clara, I'm so sorry. ((hugs))
Paula0 -
I took a 60 minute lesson from a new coach at the tennis center. Interesting...the first lesson from a woman. Yes it was a little different...we just think and explain things. She was really good and I scheduled another lesson for next week. Practice with the team tonight.
Chris - happy anniversary!0 -
Oh yes Chris Happy Anniversary! Mine is the 15th. I will take a rest day also. Glad the kids are back.
Paula how is that knee coming along? Are you thinking of doing the other?
Kathy they had a special day at the range for just the women when I was at the academy. We do think differently! I just wish that someone would have pointed out that a low rise holster was the way to go. :drinker: Would have saved me some trouble.
Zumba tonight!
I did get my 30 minute shred in last night. Then went to buy more plumbing for the tank. We figured there would be lots of changes at first. Kind of like doing your own sprinkler system while the wife keeps adding and moving gardens! Oh, that was me! :laugh:
Shelley0 -
Thanks, Shelley! Good going on the workouts. ...and garden moving!
We walked early this morning with the pup then I hit the gym w/DDD this evening. It was a good day!
Hope everyone is doing okay.
Chris0 -
Tennis practice tonight - 90 minutes. Match on Sunday...I'm going to rest Friday and Saturday...stay away from the courts. Will probably walk and complete the challenges.
Ron's birthday is August 1st and I've reserved a condo for the weekend in Destin, Fl. We both loved the beach in Mexico in May for my birthday so I decided I wanted to do something special for him. He was surprised when I sent him a link with pictures of the condo. It will be a nice 5-6 hour drive. Arrive on Friday and return on Monday. Can't wait
Goodnight!
Kathy0 -
Chris, Thinking of you. :flowerforyou:
Kathy, Your trip sounds so sweet and romantic and blissful. Ron is a lucky man.
Shelley, Sounds like you're getting some serious workouts. I have this visual of you jumping and sweating and pumping and grimacing and grunting...
I myself have no workouts to report. Last week's last PT was anticlimactic... everything is so close to normal. It was like "why am I here?" Felt like the right time to leave. I rushed thru the workout and was a little too sore the next day. But now exercise needs to be back in my normal routine.
Best wishes to you all,
Paula
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Shelley, Sounds like you're getting some serious workouts. I have this visual of you jumping and sweating and pumping and grimacing and grunting...
Best wishes to you all,
Paula
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Paula that is exactly what I am doing.
Now get back to your workouts! 
Kathy I am so envious. You have a great time. Wish I could stow away with you.
Chris you keep walking that lucky dog and have a great workout with DDD.
I am off this next week. Going to pour some concrete. So first I must get rid of some grass. But at least my concrete table will have a place again. Then I must replant a large climbing plant. The name is out running me. I am only digging it up to get rid of a really invasive weed growing at its base. Hope I do not put it into shock. I so wish I was going to be having as much fun as Kathy and Ron.
Back to work for me.
Shelley
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Paula, I'm glad you're back with us! Just modify where you have to...I'm always modifying...laying on my back...full body on workout pad, head on squishy ball...you know, that kind of modifying...
Shelley, it sounds like your week off is pretty full of work and fun.
Kathy, I hope you and Ron have a great weekend!
Walked w/DH and Bean this morning. Bean was having so much fun!! The workout last night was great. Our trainer is terrific. She's on vacation the next two weeks, so DDD and I have to make it to the gym on our own both weeks. It'll be fine. We can do this...however, DH has hip surgery this coming Tuesday, so we'll have to see how things play out.
I have 6.79 miles and 14,787 steps today.
I hope you are all doing well and happy!!
Chris0 -
Chris I will be thinking of you both Tuesday. Glad you all had a great walk. My Cooper is finally acting like himself more. Little stink bit me once even.
Glad he realized it was me before he broke skin. He was much worse the first time. He could hardly move. I had to wrap him in a blanket to keep him from biting me. Just to carry him outside to pee. This time I knew how to care for him.
I started on cutting the sod this evening. It is harder than I remembered. I took some before photos. I hope to have the sod all out and taken to the composting site tomorrow. I would give the sod away if it did not have that weed in it.
So Chris tell me about the hip surgery. I guess I really do not know about it. Is there a name for the procedure he is having?
Anyway, wishing him all the best.
Shelley0 -
Has Cooped run away more than twice? Is he traumatized? How did you find him? I hope he gets better soon. That breaks my heart.
DH had both hips replaced 12 or 13 years ago. They inserted a metal piece in the leg bone that had a round part that fit into the metal hip socket they inserted...he is metal rubbing on metal. My Titanium Man!! The metal is wearing away...he has traces of it in his blood. He is in pain...he shouldn't be in pain. They are going to insert a silicone piece between the leg bone and the socket and fix a couple of issues in right hip. In about 12 weeks or so, they will do the left hip.
A lot of the metal hips pieces have been recalled because of this type of failure. Okay...think about that..."Excuse me sir...we need our metal back...just lay back here and let us remove..."
I think the surgery is called...Fix Your Stupid Mistake, Now!!! Who tested this stuff? Makes me so mad.
Anyway, I'll keep you posted.
DDD and I are hitting the gym this morning then I'll either walk with DH or by myself.
Back Later...
Chris0 -
Chris, What happened to your husband is infuriating. Sorry he has to go through all this. Hope they do it right this time. Will his blood clear up? Maddening!
Shelley, Auto correct thinks Cooper should be Cooped. :laugh: Too true, poor baby... Glad he's feeling better. How are the flowers and aquarium? Sounds like a really good workout, removing that sod. So much you do! I am in awe...
My workout today will be steps through the airports. I'm off to Utah in an hour. Be back on Tuesday. Usually when I disappear it means I just don't have anything to say. I still check in almost every day to see what people are up to. But this time I will be missing you. :sad:
You're still in my heart though!
Paula0 -
Paula, yes, his blood will clear up. Got my fingers crossed. And, don't you just love auto correct?? It's turned my face red a couple of times!
Hope your Utah trip is fun.
Hit the gym w/DDD early this morning then went off by myself for a fast walk. I've managed 7.02 miles and 13,450 steps so far today.
The kids are having dinner at DDD's MIL's, so we have Bean for the evening. The MIL's 'friend' has a dog who is mean to Bean so the kids don't take him over there any more. We may end up having a puppy-sleepover. That sure makes walking in the morning a lot easier.
Hope you all have a grand Sunday!
Chris
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Yes Chris I hope it works out this time and no more pain! You do know I was laughing at how you described the whole thing. Sorry, could not help myself. And yes Cooper, got that stupid auto correct this time, thanks Paula. Has escaped a number of times. Thunder storms were awful. One bang and he was off. That wall we did awhile back was all for him. I believe I posted photos of the truck loads of old bricks. All the iron work Rocky did. And then the painting. He is hiding in the bathtub right now. Some idiots set off some fireworks! Grumbling.
Paula have a safe trip. Write when you can.
I finished digging sod. And then we bought two Faux Wood Adirondack Chairs. They were on sale for $50 less than normal. Happy Anniversary to us. Lol. They were a boring Brown. We each picked out two colors to paint them. I will post photos as soon as mine is done. And his, I will let you gals be the judges of which you like best.
Night all,
Shelley0 -
Well here it is! My aquarium. It is slightly over five feet in length and around 5'6 in height. Perfect for a few fish. I pulled algae for a couple of hours. And weeded my garden bed for an hour. Wishing the wind would die down so I can paint some more.
The phosphate must not be leeching from the rocks much. The algae is either not growing as quickly or it is dying in most places. Sure makes me excited. As soon as all the loose pieces I stirred up are filtered out I will run some tests. Fingers crossed everyone. Oh and I am looking to buy a new step stool. My old one is just not tall enough.
Have a great Sunday,
Shelley
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