September Challenge ~~ Sept 14th - Sept 20th
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cpanus
Posts: 20,429 Member
Kettlebells 101: The Best Workout for Beginners
I borrowed this from Neghar Fonooni, Fitness Expert
Here’s a great workout using basic moves that are recognizable and simple to perform.
Don’t get the wrong idea, though—this isn’t an “easy” workout! By the end of this 15-minute sweat session, you’ll be ready to call it quits.
To get started, you’ll need a kettlebell that weighs between 18 and 26 pounds. Throughout the workout, keep in mind: Technique and quality always trump quantity. Make sure you can perform all of the exercises correctly during each set before challenging yourself to do more. Still, you should only rest as much as you need in order to complete the sets with proper form. In other words, no long breaks, guys!
Deadlift x 10-15 reps
Push press x 5-8 reps (Right & Left)
Goblet squat x 10-15 reps
Bent over row x 5-8 reps (Right & Left)
Try to perform each of these exercises back-to-back without resting in between if possible, and break only as long as necessary after completing a full round. Set a timer and perform as many rounds as possible in a 15-minute block.
Let me know what you think. I believe we've done this one before.
Chris
I borrowed this from Neghar Fonooni, Fitness Expert
Here’s a great workout using basic moves that are recognizable and simple to perform.
Don’t get the wrong idea, though—this isn’t an “easy” workout! By the end of this 15-minute sweat session, you’ll be ready to call it quits.
To get started, you’ll need a kettlebell that weighs between 18 and 26 pounds. Throughout the workout, keep in mind: Technique and quality always trump quantity. Make sure you can perform all of the exercises correctly during each set before challenging yourself to do more. Still, you should only rest as much as you need in order to complete the sets with proper form. In other words, no long breaks, guys!
Deadlift x 10-15 reps
Push press x 5-8 reps (Right & Left)
Goblet squat x 10-15 reps
Bent over row x 5-8 reps (Right & Left)
Try to perform each of these exercises back-to-back without resting in between if possible, and break only as long as necessary after completing a full round. Set a timer and perform as many rounds as possible in a 15-minute block.
Let me know what you think. I believe we've done this one before.
Chris
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Replies
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Shelly will be happy.
Too bad for her they don't make kettlebell burpees.. 0 -
bwahahahah! :
D 0 -
But they do Paula! You first set the kettle next to you on the floor. Do a burpee, but here is the hitch, you do your pushup with one hand on the kettle! Then alternate on the next burpee. Now I know you are glad you asked.
Shelley0 -
FOOMC,LMTO!!!...(Falling Out Of My Chair, Laughing My Tush Off!)
Paula! Exercise #5...insert A Finger in Each Ears, Stopping All Incoming Noise!!
Your friend,
Chris0 -
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Shelley, sorry about the bill paying, but it is a MUST DO every month chore. ***sigh*** And...I don't think Paula was really wanting burpees for herself...I think she was more concerned with your well-being and happiness. I happen to personally know her feeling about burpees, and I don't think those words are allowed in print...
Hit the gym w/DDD this evening. Spent the afternoon in her classroom helping out. Think about 29 six-year-old children in the computer lab and this is the first time on a computer for the majority of them...OMG!! Crazy!! DDD had one side of the lab and I had the other. Then she had the whole lab while I helped one child with his reading. I'm telling you...DDD is amazing!
I'm going back to the garage for some repacking of pictures and thinking about the exercise area. Still have a bunch of shredding to do, too.
Have a great Tuesday, my friends!
Chris
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They do make Kettle-b@#$%^s??!!??? (That'll teach me to keep my mouth shut...) ...I mean... yes, Shelley... yes, so happy for your well-being... ummm- yes, that was it! I will do seven hundred million sets of zero kettle-b@#$%^s tonight! Promise!!
I'm going to do Exercise #1 - Exercise #5 (IAFIEE,SAIN) now. Must google on You-Tube. Paula
I can't watch the news - the Lake County Fire is freaking me out. People had 15 minutes to get out - that's not grab your essentials - it's forget everything except the dog & kids. Then overnight 400 homes were turned to ash. Today's drizzle made me cry with hope - praying it heads north.0 -
Paula that is awful. Fire really scares me. I must admit I rarely watch the news. To depressing. So you ladies will have to keep me updated on what is affecting you there. I sure hope they get the fires out quickly with minimal loss to all.
Chris great going on that garage project.
Paula how is the table looking? A place to have dinner is a great start.
Shelley0 -
It was a busy Monday. I had my first session with a personal trainer. She worked my upper body and core. We met for an hour and we have another session on Wednesday. My arms and shoulders are sore this morning...good burn! Could not get the kettle bell workout in but we did use one for the workout. So I'm going to meet with her twice a week. Tennis practice 2 days a week and our matches on Sunday. Hopefully this will get me below 200 very soon! Back up to 4lbs to go.
The Falcons game was so stressful but they pulled it out with a field goal at the last minute. The Dome was rocking! I got in 12,604 steps for 5.18 miles.
Happy Tuesday!
Kathy
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Tennis practice tonight - 90 minutes. I got in 8,054 steps for 3.31 miles. Going to bed I only got 3 hours last night and I'm exhausted.
Goodnight ladies,
Kathy0 -
I had a very busy day yesterday. Worked late at the County Comm. Meeting. Got home around 7:00
Today has been busy. Went home at lunch time. New renters in a house two doors down on the opposite side of the street. Keep parking their vehicles on the side of my house going the wrong direction and blocking my gate. Went and had a few words with them at lunch time, in uniform. Asked them to park correctly and not to block my gate. The young man was very shocked to find he has an officer for a neighbor. But they moved their vehicles ASAP! I do not care if they park there, just obey the laws.
Tonight we will be going out to dinner with a friend. He has been away for awhile. If I do not log it is because there was no reason, over is over.
Kathy you will love your personal trainer. Chris does. That counts for a workout. Sounds like you will be meeting your goal soon. Just keep the Food Diary up to date and you will be successful. Hope you get some more sleep. :yawn:
Ok working on my new fish list. So far I want the Coral Banded Butterfly fish, a new Golden Angel, one Pyramid Angel fish and a Royal Gramma Basslet. They are all either reef safe or with caution and peaceful. I like fish more than corals. So if something gets nipped at I am willing to move it to another tank. I have a guy trying to locate all the fish for me. I want to get them quarantined and into their new home by Christmas time if possible. So excited.
--Shelley0 -
Kathy we love our trainer! She keeps us on our toes and doesn't let me get away with anything. I tried...I'm old...I got hit by a car...there are no muscles there...I'm old...and none of them worked on her. Granted, I can't do the same moves my DDD does..she is so strong...but, I don't get away with anything. She is good to us too.
Shelley...bwahahahah! bet you scared the pants off the new guy on the block!! I hope you have a blast tonight! I hope your fish hunt goes according to your plan. That you make for a nice Christmas, I'm sure!
Walked w/DH for an hour this morning. Hoping for a longer walk tomorrow. Depends on his knee. My leg is fine. No pain. What ever it was, just went away. And I hope it doesn't come back. Then I got on the bike for 12.0 miles then I helped DDD in her classroom then we met w/our trainer for an hour. It was a good day!
Chris0 -
:smokin: Bet they stop smoking the funny stuff now too, Shelley. hee hee... They're probably going to be paranoid about everything now. They picked the wrong neighbor with whom to make a bad first impression. :noway: poor babies...
There should be little fishy emoticons for Shelley - ones that wiggles their tails. -{ or }@- or >o >o >o
Went biking with Carol today - it is very hard for me to get off the bike. She told me, in no uncertain terms, to start practicing at home. I tried "but I'm old" and "my legs are too heavy" but she just harrumphed and told me to suck it up. So now I have to do leg arches, like in your "squat options" video, Chris, but Higher!
Carol reminds me of Shelley - she'd be a good trainer too. Thank goodness there aren't any bicycle burpees! Don't say there are!
:flowerforyou: Paula0 -
Nice walk Chris! I have had mystery pains also. Come, then thankfully they go. And yes, the kids eyes got huge when he discovered I lived right across the street.
Paula no wacky tobacky for sure.
I am sitting at the courthouse. We are waiting for the jury to come back with a verdict on a murder trial. Charles Mapp verses the state of Wyoming. Going to be a long night.
So silly DH ordered two of the fish that I had on my list. A new Golden Angel and a Coral Banded Butterfly fish. So I am stuck here when I should be getting the tank ready for two very shy fish! Delivery, TOMORROW! There is not even a heater in the aquarium! And the rocks are not aquascaped the way I want them yet. This is killing me. Having to let him deal with them. I need to be there. I also want to check the parameters to make sure they are good. Grrrrrrr
Shelley
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Shelley, DH's can be cluelessly- sweet sometimes...I swear! Hope everything works out for the new fish. How late into the night does a jury stay out?Hope it's not all that long for you.
Walked w/DH and Bean this morning...a longer walk than last time. DH is getting better. Then got on the bike then went and helped DDD in her classroom. Then I shopped a little and now I'm going to read!
I hope every one is having fun!
Chris
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Lunch at a great restaurant in the Harbor today. 2 hours blissful weather, frolicking seals, dogs and birds. Fun with coworker and boss. Ought to work out, but am probably going to doze. Happy bday to me. :yawn:
Great day.
Wish you all the same!
Luv :flowerforyou: Paula0 -
Paula Happy Birthday! Hey did you find your perfect bike? Did I miss you posting about it? Photo please!
Chris they can stay out along time. Our judges usually call it a night around 1100 pm. We got lucky. Verdict by 7:00, home by 8:00. 9 officers stayed late. Presence really deters people from acting out. Verdict, not guilty on all counts. Lots of angry family members. Lots of tears. Very emotional. Everyone left safely though.
Water was almost perfect. PH was low. Added buffer so should be good. All the others were spot on. Well now I just wait and see.
Shelley0 -
HAPPY BIRTHDAY! PAULA!!!
Chris0 -
Happy Birthday Paula!!
I haven't posted the last couple of days because what I thought was a summer cold turns out to be the flu. I spent most of yesterday in bed...body aches, fever, congestion etc. taking another day off to get better for tennis Sunday. Fever down to 100.2 this morning. As soon as I get well I will be getting my flu shot!!! I've never had an issue in September before.
Going back to sleep,
Kathy0 -
Kathy get better soon. I must admit I have never had a flu shot! Of course I have not had the flu in almost 30 years. I hope I did not just jinx myself. So will a shot help after you have already had the flu? I would think you have enough antibodies now to be safe the rest of the year. Either way, you get better and hopefully be well the remainder of this flu season.
My new fish are here. The butterfly fish had a leak in its bag. Hardly any water left! Rocky said he thought it was dead at first. But then it moved a fin. He added some water from the tank and it started swimming. The butterfly fish is swimming all over. The Golden Angel fish is hiding, as expected. Ordered some more California black worms for the butterfly fish. Hopefully they will start eating soon and do good.
I have to qualify tomorrow. I am anxious for some reason.
Night everyone,
Shelley0 -
Shelley, Happy for your new fishies! What are you qualifying for? Sending you peaceful relaxing thoughts...
Kathy, The flu is so nasty!! Hope you are feeling better soon!
Chris, Thank you! It was really nice.
Husband is taking me bike shopping Sunday, and maybe dinner. I'm going to try to workout tonight. Have to log today's food and see how many extra calories need to burn.
You are great friends!
:flowerforyou: Paula
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Kathy - I've been lucky not to have had the flu in a very long time *jinx* had a flu shot about 6-7 years ago when DDD started teaching little rascals. I might get one this year if I continue to help DDD in her classroom. Unfortunately, DDD seems to come home with a lot colds and sore throats. I hope you are better soon.
Shelley - fishies weekend!! how fun! Are you qualifying on the shooting range? Seems like you did that not too long ago. Hope everything went well.
Paula - Hope your bike is cool. Mine is a cool blue color with white and black trim. I don't ever have to worry about it getting faded by the sun or scratched by dirt or rocks because it never leaves the garage!!! I'm glad you like to ride.
My weight is back up because it's been a free-for-all week.
*sigh*
Hit the gym this morning w/DDD then went out for some fast miles. We don't get Bean until this evening and DH is taking a REST DAY, so I was on my own. The sun was hot, but the breeze made it all work! I'm going to try and get some miles on the bike today. Right now DH is in the computer/exercise room playing some computer game. We'll see.
I hope you all have a terrific Saturday.
I'll be back.
Chris
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Qualifying on the shooting range. Seems we are doing it lots more often. I wasted my time worrying though. Shot a perfect score. My group was so tight that they could not count my rounds. Just a 3 inch hole shot out of the center of my target. Best I have ever done.
The new fish are still alive. Not sure if they are eating. If they were I would feel better. Took the boys to a different park today. They loved it. Running all over the place. DH took the boys to their groomer. I took the kitty for his blood glucose. It was low. 54! So they lowered his insulin. Then we did some major cleaning on the 65 gallon aquarium. Looks great. Did some pushups and a little shopping. Going to a hockey game tonight.
Tomorrow I will log again. And get back on track. Chris I hear you. My week was pretty much a free for all also.
Paula I need a picture of you on your new bike. Hmmm, maybe you should get a tryke. Should make getting on and off easier! Muahaha. I love my new fisheries!
Shelley0 -
Great job with the gun and bullets and all!! A perfect score because we were all rooting for you!! SHOOT THE CIRCLE...THE ONE IN THE MIDDLE!! That was our cheer!! Pom poms up! And we wore leather skirts with leather suspenders...
Oh, oh, oh, and I tried to talk my family into letting me by a tryke...I figured I wouldn't fall off a three-wheeler...but NOOOOO!! They all insisted that the contraption have gears and break levers and ...ugh! Sorry...
Hope the fish start eating soon. I could give them all a pep talk. Intervention, you know...because I know how to eat...it would be quick and easy with demonstrations if necessary. Just let me know.
So...my numbers are 7.35 miles for 14,052 steps; gym workout for 45 minutes w/DDD; 47 mins on the recumbent for 11.00 miles. It's been a good day. DH and I are going to watch the new Mad Max movie now.
I hope you all have a great Sunday!
Chris0 -
Training wheels, Chris. Might be a good idea, hmmm....
:smokin: Shelly rocks!!! :drinker:
Moved boxes of books next door today and did pushups, planks, lunges & squats on the TRX till my arms hurt! Wore a workout top today that didn't used to fit ("large" is really small in workout wear) - sad on 63yr old arms, but boy was it nice in this hot weather.
Rock it sisters!
:flowerforyou: paula
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Chris that would be wonderful! Be here by eight and bring your teaching menu. These fish need intervention! You can buy a turtle here if you want. Thanks for the praise! Great numbers there. WOOHOO, Pom poms up and shaking! Go Chris!
Paula thanks so much. I really did have a great day at the range. We have a section where we do a failure to stop drill. It consists of 3 rounds fired in quick succession. Two to the body, one to the head. I am ready for zombies! Muahaha! Hmmm, so now you are your own mover? Those arms are getting beefed up! Great workout day for you! WOOHOO
Exhausted, going to sleep. Have a great Sunday. :yawn:
Shelley0 -
GM. Catching up on all the posts I missed, you ladies have been busy as usual. Finally got out of bed yesterday and feeling better. I needed to get moving to be ready for today. Our team is short handed so I really need to play in the match today. So I'm up and ready to go at about 75%. Already told my partner she will be doing a lot of the running today. She said she didn't believe me...that once I get on the court I will forget I'm recovering. She's probably right.
Have a great Sunday ladies!
Kathy0 -
We won 6-3 7-5 and the team took 4 of 5. It was so hot today...I feel awful. Going to bed.
Good night
Kathy0 -
Kathy - great job! Hope you feel better.
Shelley - designing fish meals...packin' my bags!! How's your weather? We had over 100 today!
Paula - they talked about the training wheels but, instead, they took me over to the school on the weekend and let me rider around inside where it was safe and there were NO cars. They thought I was cured. bwahahahah! Nopey, nope!
Walked w/DH and Bean before the sun came up. Bean had the best time! Big ole body-wages for an hour! It was great! Then took Bean home and walked w/DDD. Then finished the book I was reading and started another one. It's been a good Sunday!
Sooo...7.40 miles for 16,156steps. No bike today.
Hope everyone has a great Monday!
Chris0 -
Kathy that was awesome. Great wins for 75% better! Get some rest and get well soon.
Chris it was in the low 80's today. Absolutely beautiful! I could sure use some help with this picky butterfly fish. Tried several frozen foods, baby brine shrimp and black worms. Nothing. I have a frozen raw clam in the fridge to try tomorrow. If that does not work I am going to try everything again. The new Golden Angel is in hiding. But that is normal, she is shy. So come on up and help me out. I have an extra bike and lots of places to ride without cars!
Worked in the house lots today. Cleaned out some drawers in my bedroom. 3 bags in the trash. WOOHOO, my dresser went on a diet.
Then finished staining a concrete bench outside. I now have a matching pair. A friend gave me a really kewl looking concrete gator. It is around 3 feet long. It is for a pond. It needs some TLC, new paint and sealer. He is not perfect, I think he tangled with a monster gator and barely escaped. But he is really neat! Pretty sure I stayed in my calories. To busy to log. Walked the boys across the street in a city park. Joey can really run.
Night all,
Shelley0
This discussion has been closed.