October Challenge ~~ Oct 19th -- Oct 25th

cpanus
Posts: 20,328 Member
For Shelley...
This workout was created by KettleWorx director of programming Laura Wilson.
When learning these exercises, it's important to start with a light weight first — Laura recommends a five- or 10-pound kettlebell. You can increase the amount of repetitions as you become stronger, but first focus on your form and only increase the weight after you can do 20 reps of these moves correctly with a lighter weight. Once you've hit 20 reps, increase the weight but bring your repetitions back down to 10 until you've acclimated to the heavier weight. "It's about pacing yourself and listening to your body; it will tell you what's right," Laura says.
Repeat the following five-move circuit three times in order to work your entire body and keep your heart rate up.
Swing
A move for all-over fitness, cardio, strength training, and toning."
• Stand with your feet wider than hips-width apart, toes slightly pointing out. Lean slightly forward as you squat down; hold a kettlebell with both hands between your legs. Make sure your back is flat and your abs are engaged.
• As you inhale, press into your feet and explode up, straightening your legs and swinging the kettlebell in front so your hands are in line with your shoulders.
• Exhale, and with control come back to the starting position, allowing the kettlebell to swing back between your legs.
• This counts as one rep. Do 10 reps.
Figure 8
It's great for the core and for the heart, and because you're twisting, it's great for the stabilizers.
• Hold a kettlebell to your chest with your right hand holding onto one corner of the horn (the handle). With feet hip-width apart, lower down into a squat.
• Once you are in a squat position, thread the kettlebell through the middle of your legs. Reach behind you with your left hand to grab onto the other corner of the horn.
• Once you have the kettlebell in your left hand behind your left leg, move it around the outside of your left thigh and thread it back through the middle of your legs. This time, grab onto it with your right hand behind your right leg.
• Move the kettlebell around your right leg so it's once again in front of you and in your right hand. This completes one rep.
• Do 10 reps.
Windmill
This move is for the sides, for the waistline.
• Squat down to pick up your kettlebell, then raise it until it is over your head. Hold your kettlebell with your right hand as shown; it should be over your shoulder, which should be in line with your right hip. Turn your feet toward the left; your left foot should be out at about a 45-degree angle.
• Keep your left arm straight and down, palms facing up, with the back of your hand slightly touching the inside of your left knee. Look up at your kettlebell, and point your chest up. Inhale and bend to your left. As you bend, focus on pointing your hips to the right and slide your left hand down the inside of your left leg as you lower down. Touch your fingertips or palms to the floor.
• Exhale as you raise back up to standing, keeping your right arm raised.
• Do 10 reps, then repeat with left arm.
Halo
Both the halo and the orbit moves for shoulder-joint mobility as well as your abs.
• Hold a kettlebell with both hands and bring it up to your chest. Keep holding onto the kettlebell with both hands as you raise it up over the left side of your head (your left ear).
• Slowly move the kettlebell so it is behind your head, then move the kettlebell so it is over your right ear. Keep your head straight and core engaged while you do these movements.
• Bring the kettlebell back to your chest, then reverse the movement (bring it up to behind the right ear, then behind your head, then behind your left ear).
• Bring the kettlebell back to your chest. This completes one rep. Do 10 reps.
Orbit
• Stand with feet hip-distance apart and arms extended slightly out to your side. Hold a kettlebell in your left hand at one corner of the horn.
• In a fluid motion, swing it behind you and reach your right hand back to grab it on the other side of the horn.
• Keep the motion fluid as you swing it to the front of you and grab it with your left hand. It should feel like you are making the kettlebell orbit your waist.
• Repeat 10 times, then reverse and repeat 10 times.
We've done this kettlebell workout before and liked it. Have fun! Let us know how you are doing.
Chris
PS...NO BURPEES ALLOWED!!!!!
This workout was created by KettleWorx director of programming Laura Wilson.
When learning these exercises, it's important to start with a light weight first — Laura recommends a five- or 10-pound kettlebell. You can increase the amount of repetitions as you become stronger, but first focus on your form and only increase the weight after you can do 20 reps of these moves correctly with a lighter weight. Once you've hit 20 reps, increase the weight but bring your repetitions back down to 10 until you've acclimated to the heavier weight. "It's about pacing yourself and listening to your body; it will tell you what's right," Laura says.
Repeat the following five-move circuit three times in order to work your entire body and keep your heart rate up.
Swing
A move for all-over fitness, cardio, strength training, and toning."
• Stand with your feet wider than hips-width apart, toes slightly pointing out. Lean slightly forward as you squat down; hold a kettlebell with both hands between your legs. Make sure your back is flat and your abs are engaged.
• As you inhale, press into your feet and explode up, straightening your legs and swinging the kettlebell in front so your hands are in line with your shoulders.
• Exhale, and with control come back to the starting position, allowing the kettlebell to swing back between your legs.
• This counts as one rep. Do 10 reps.
Figure 8
It's great for the core and for the heart, and because you're twisting, it's great for the stabilizers.
• Hold a kettlebell to your chest with your right hand holding onto one corner of the horn (the handle). With feet hip-width apart, lower down into a squat.
• Once you are in a squat position, thread the kettlebell through the middle of your legs. Reach behind you with your left hand to grab onto the other corner of the horn.
• Once you have the kettlebell in your left hand behind your left leg, move it around the outside of your left thigh and thread it back through the middle of your legs. This time, grab onto it with your right hand behind your right leg.
• Move the kettlebell around your right leg so it's once again in front of you and in your right hand. This completes one rep.
• Do 10 reps.
Windmill
This move is for the sides, for the waistline.
• Squat down to pick up your kettlebell, then raise it until it is over your head. Hold your kettlebell with your right hand as shown; it should be over your shoulder, which should be in line with your right hip. Turn your feet toward the left; your left foot should be out at about a 45-degree angle.
• Keep your left arm straight and down, palms facing up, with the back of your hand slightly touching the inside of your left knee. Look up at your kettlebell, and point your chest up. Inhale and bend to your left. As you bend, focus on pointing your hips to the right and slide your left hand down the inside of your left leg as you lower down. Touch your fingertips or palms to the floor.
• Exhale as you raise back up to standing, keeping your right arm raised.
• Do 10 reps, then repeat with left arm.
Halo
Both the halo and the orbit moves for shoulder-joint mobility as well as your abs.
• Hold a kettlebell with both hands and bring it up to your chest. Keep holding onto the kettlebell with both hands as you raise it up over the left side of your head (your left ear).
• Slowly move the kettlebell so it is behind your head, then move the kettlebell so it is over your right ear. Keep your head straight and core engaged while you do these movements.
• Bring the kettlebell back to your chest, then reverse the movement (bring it up to behind the right ear, then behind your head, then behind your left ear).
• Bring the kettlebell back to your chest. This completes one rep. Do 10 reps.
Orbit
• Stand with feet hip-distance apart and arms extended slightly out to your side. Hold a kettlebell in your left hand at one corner of the horn.
• In a fluid motion, swing it behind you and reach your right hand back to grab it on the other side of the horn.
• Keep the motion fluid as you swing it to the front of you and grab it with your left hand. It should feel like you are making the kettlebell orbit your waist.
• Repeat 10 times, then reverse and repeat 10 times.
We've done this kettlebell workout before and liked it. Have fun! Let us know how you are doing.
Chris
PS...NO BURPEES ALLOWED!!!!!
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Replies
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Oh, if you insist... no burpees, will skip my daily zero-thousand reps! I can do this! Kettlebells it is... It's drizzling outside - to DH that means: wait to walk. To me that means: fun to walk!
:flowerforyou: Paula0 -
I know this challenge is a few months late, but I got the kitchen table cleaned off today.
Hope it doesn't matter that it was all swept into a box stashed behind my chair. The idea is get to it later, but in the meantime avoid it piling up again.
Working on table, cooking, cleaning, dyeing hair, have a MAC meeting in 30. Kettle bells tonight!
:flowerforyou: Paula0 -
Paula, I'm proud of your sweep and stash! My kind of decluttering!!
Well...I'm still waiting on DH to clean up his act on my side of the garage...somehow, I don't think that's happening anytime soon! So, maybe, it's time to attack the middle of the mess...that's where all the workout weights, benches, contraptions etc. sit, but you can't get to any of it!!! And that area is surrounded with...I have no idea what!! Like a box marked "Cross stitch" that contains a chainsaw...
We had Bean for a puppy sleep-over, so we all walked this morning then I took Bean home then I got cleaned up then...reading!! Trying to stay out of the refrigerator. I'm not hungry... I've been doing pretty good, and I don't want to blow it. Dinner at 6:00.
I have 6.11 miles for 13,333 steps. It is really nice here today. Still hoping for some rain someday.
Have a good rest of Sunday, everyone! Back to 1st grade tomorrow.
Chris0 -
Walked w/the boys this morning then went to 1st grade then went shopping all over town because one store does not have everything I need!! But it was a good day! We did not go to the gym. DDD had too much to do. They are prepping for SIL's b'day this Saturday.
I found a new protein bar...Atkins Harvest Trail Dark Chocolate Peanut Butter Bar. Pretty good taste-wise. I need to take something small to 1st grade. I only eat about half my lunch before I go and sometimes that's not enough. We'll see. I'm worried about tummy rumbles though.
170 cals 110 fat cals 13g fat 13g carbs 8g protein 9g fiber
I managed 8.0 miles for 17,447 steps.
Hope everyone is having a grand day! Tomorrow my friends!
Chris
I'm printing the workout. Going to do kettle bells now (are they kettle bells or balls?).
Kathy, Amazing Job! Pom poms UP! :drinker:
Best to y'all!
:flowerforyou: Paula0 -
Congratulations, Shelley, on reaching 1000 days posting on MFP! Geez, Louise, has it really been over two and a half years?? Seems like just yesterday!
Chris0 -
Paula, I worry about the smell effects that accompany the tummy rumbles.
I used to call them kettle balls all the time...never thought they looked like bells...still don't!!
Chris0 -
I know this challenge is a few months late, but I got the kitchen table cleaned off today.
Hope it doesn't matter that it was all swept into a box stashed behind my chair. The idea is get to it later, but in the meantime avoid it piling up again.
Working on table, cooking, cleaning, dyeing hair, have a MAC meeting in 30. Kettle bells tonight!
:flowerforyou: Paula
Oh my, you are cracking me up. If the table stays clear, it is worth it. And if the box gets dusty toss it.
Chris thanks for the kettle bells workout.And start moving DH things to his side of the garage. He might notice them that way.
And I called them kettle balls also guys. Silly name, bells.
--Shelley
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We did it!
My team took all 5 matches today. My doubles partner and I won 7-5 & 6-0. I final week that will determine playoffs. We are still one behind but we are feeling confident. Raise your Pom Poms high.
8,898 steps for 3.65 miles
Kathy this is great! You so inspire me to accomplish more.Pom Poms going at warp speed!
Was working a 2nd degree attempted murder trial. Victim stabbed 13 times. He took a plea deal today. So trial is done.So no staying late for it this week.
Chris great job on getting those materials shredded.
Going to work on another shelf in my basement. It can be better used to hold yard gnomes for the winter. In the garage! Also need to start cleaning out the guest room. My parental unit, mom, will be coming for a few weeks in December. My kit thinks it is his room. So I want to really deep clean it. Way to much fur. Yuch! My shoulders are well. Thanks all for the well wishes. I figured it was from pushing those women back. Like doing a major push up.
Ok, must get back to work.Would rather chat with you all.
--Shelley0 -
Shelley...2nd degree attempted murder...does that mean the person stabbed 13 times LIVED???? WOW! if that's what it means! Glad your shoulder is better!
DDD is pretty sick with "kid germs," so she's taking tomorrow off...think I'll hit the garage some more. She might take Thursday off. We'll just have to wait and see.
Walked w/DH and Bean this morning then went to 1st grade. The afternoon went really fast!
Managed 6.75 miles for 14,747 steps. It was a beautiful day today!
See you all tomorrow!
Chris
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Hello everybody - exhausted person checking in. off to work!0
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Chris the victim did survive. Aren't surgeons something? Awesome living in todays great medical time. Glad you are still hitting that garage some more. I have to keep picking away at things all the time. I even tossed some worthless medications for my fish. They do not deliver what they said. I had several unopened bottles.
What a waste of money. Hope DDD gets well.
Paula we must work. We are not Chris. So we must.
--Shelley0 -
Surgeons are the reason I'm still walking around...'cept some 50 years ago, they said I wouldn't live past 35!! Fooled them, didn't I??? Then ...on two separate occasions...they told DH that they were surprised I was alive. The second time he said, "I hear that about her a lot!"
And you guys know that I'm just waiting for you to catch up with me!! PARTY!!!!! bwahahah! Come on now, time to have fun!
Okay, have to go find our trainer and get our workout rescheduled.
Later, my friends!
Chris
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WOW! again, Shelley. Thirteen times! Amazing!
DDD is getting better. Sleeping a lot. Fever broke last night. Thank goodness.
Paula, sounds like you need more ZZZZZZZZ's! Hope you are doing better.
Walked w/DH this morning. No Bean. DDD home sick, so no 1st grade for me. She's talking about going in tomorrow. We have appts in the afternoon, so I won't be going tomorrow either.
Way over on my calories today. We went to the book store but that was it for today.
Managed 5.54 miles for 12,106 steps.
I'll be back tomorrow, my friends.0 -
Lunchtime bike ride with Carol. She gets me going a little further up the hill every week. Great workout buddy. Too busy to eat today. (yesterday? it's after midnight...) Maybe the scale will drop a bit - or at least stop going up! (Hope-a-hope-a-hope!!)
Body shaking with exhaustion. Means it's time to snooze.
Chris, don't let anybody hurt you :noway: we need you so much!
Luv to you both.
Paula0 -
Busy, busy week. Not only is it our final match but we're doing our 2nd annual breast cancer awareness luncheon as part of it. I will report in later!
Had practice on Tuesday and again tonight. Still going for 1st place on Sunday.
Take care!
Kathy0 -
Chris I am so glad the doctors were, are, wrong. What Paula said, we need you.
I wish I were going to catch up soon to your long term vacation. Paula and I would be dancing. Kathy you must join us also. We want to retire and play with Chris.
Paula you keep riding up that hill.
Kathy I have my pom poms ready.
Well the one fish never did eat. And now he is gone. I am sure a shrimp pulled him under the rockwork. And my Pyramid fish has something on it. Not sure what. But started treating with some fishy meds.
Shelley0 -
Kathy I can't wait for the news! Poms up!!
Paula...what Shelley said.And Thank You! It's cool to be needed!
Shelley...about your fish. And Thank You! too. Looks like I'll be around a while.
Walked w/the boys this morning then went to an appointment then...nothing!
Managed 7.61 miles for 16,618 steps. A good day.
Taking tomorrow off but I'm going to 1st grade. DDD said I missed a pretty big 'melt down' today, so maybe I'm glad I wasn't there.
My eating was good. I'm happy.
Tomorrow will be terrific for all of us!! See you then
Chris0 -
guess what's coming soon? hint: :drinker: hint: :drinker: hint: :drinker: to a mailbox near u.
:flowerforyou: paula
very sorry 'bout fishie, Shelley. :sad:
Kathy, ur blowing me away, how super you are this year.
Chris, keep on rockin!0 -
GM ladies. Tennis practice last night but I mostly sat and talked with one of our coaches. My knee is bothering me a little...just trying to be careful.
So we have the pink gift bags ready. We give them to our teammates and the opposing team. My bestie plans the decorations and tablescape...she's so good at it.And the entire team contributes to the luncheon menu.
One of our teammates and a very good friend told me her sister who lives in Ohio is coming. Last year the two if them were both diagnosed with breast cancer within a month of each other. They are both doing well and my dear friend is playing with us again...prayers are answered! They both attended last year as well!
I've had several family members who have battled breast cancer. So this event is very important to me. You ladies will love this. My friend and I was in a store purchasing items for the gift bags last week. We were in line checking out and a woman approached us and asked (no insisted) that we take a contribution. She said it's not much but it was important to her that we accept it. We did and it so touched my heart!
Today will be busy and tomorrow I plan to get some rest after we go to the American Cancer Society Walk with our friend/teammate.
Have a wonderful weekend ladies and I will definitely let you know how we do on Sunday...the match and the event.
Kathy
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Shoot - wrote last night but didn't save it...darn!!
Kathy, have fun. And YES!!! you have to join our retirement party!!
Paula, what, oh what, is coming in the mail?
Took the day off from walking. My foot is bothering me. Went to 1st grade...witnessed a major 1st grade meltdown. Boy, howdy, could that boy cry!But I got a lot done for DDD.
Also taking today off from walking. Hoping to get on the recumbent after I go w/DDD to a blood-drawing appt this morning. Made Chicken/Bean Soup for SIL's b'day party this afternoon. Of all the soups I make this is the kids 'hands-down' favorite. I've made it with a number of different salsas, but they keep coming back to the one I came up with over 10 years ago!
Well, gotta go help DDD out. Back later. Have a great Saturday, my friends.
Chris0 -
Cleaned house today. Moved furniture, vacuumed, all hard work and a good workout. Feels so good to get rid of junk and de-cobweb the house! I was the one slugging furniture, DH was the one pointing the finger and saying "maybe over there" - to be honest, I won't let him do too much - his back is temperamental - mine is strong!
Chris, hope your feet are better soon! (mailbox hint -> :drinker: )
Kathy, rooting for you tomorrow. You go girl! :drinker:
Shelley, hope you're not being too busy!
Luv to all!
:flowerforyou: Paula0 -
Paula, you're sending me bottles of beer! Boy, howdy!!! That would be the best package I've ever received in the mail!!
Can't wait!!
Chris0 -
Headed to the tennis center at 11:00. We have some set up to do for the luncheon before the matches begin. I will report back later.
Happy Sunday!
Kathy0 -
Busy week, have not been checking in. Will be doing better this week starting tomorrow0
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Well the good news is we are in the playoffs and play Saturday. The bad news is we finished in second place. We won 3 of 5 matches but the team we were chasing also took 3 so they finished 1 point ahead. My doubles partner and I loss our first match today. I'm a little upset but we live to fight another day.
Thanks for your cheers and support.
Kathy0 -
Okay, Chris, I'll soak them in beer first and put them in a bottle. Going to be strange though... :huh:
Finished cleaning house and built two rolling platforms for our cats' apartments so we can move them around and get them off the ground. Two really nice workout days in a row. My arms will feel it tomorrow. (Unless I'm unconscious, which may be a possibility as my throat is sore and voice is gone; we'll see what tomorrow brings.)
Kathy, I'm sorry you lost your match today. But you've done so well overall! Spectacularly well!!
Clara, Hope all is well.
Best to y'all!
:flowerforyou: Paula0 -
Kathy, you are still in the playoffs! That's great!!
Paula, I am looking forward to my mail tomorrow...I have spread a sheet of plastic under the mail boxes that are street-side, just in case.
Shelley, I hope everything is okay.
The party was great! Tons of food, but I was really good. Soup and fresh fruit and one cookie. That was it!
Walked w/DH this morning, found stolen mail on one of our dirt trails...returned the bills to our neighbors but left the junk mail, then got on the recumbent for an episode of Castle.
I managed 6.78 miles for 14,805 steps and 12.35 miles on the bike for 45 minutes. Eating is right on. My weight is down...every time I tell you that, it goes up the next day.
I hope you all have a terrific Monday!
Chris0 -
Chris, I dropped 3 pounds last week and my clothes fit again too. If you gain weight tomorrow, we'll do it together.
Paula0 -
CONGRATS!! Paula!! Three pounds! Wowsers!!! Good job!
Luckily, I stayed the same! But...Friday is the real test...I get to sleep until 7:30 instead of 5:30. Those two hours make a difference. That will be the real test! Hope your scale either didn't change or shows a loss this morning.
Chris0
This discussion has been closed.