Update Stronglifts and Kettlebell transformation! Pictures!

fanncy0626

fanncy0626

Here is the actual program that I follow and have for the last 2 years.

http://www.muscleandfitness.com/workouts/workout-routines/5-week-whole-body-single-kettlebell-workout

I have modified it to fit me. I actually only did the goblet squat and the kettle bell swing and would do those every day. I did that because I had my weightlifting bench and would do the chest press and modified pull up every other day.

Day 1
Goblet squat-3X5X 35 means three sets of five squats with a 35 pound kettle bell. At one minute intervals. I use the swing timer app to monitor this.
Russian kettle bell swing-10 X7X 35 means 10 sets of seven swings with a 35 pound kettle bell. Use whatever size Kettlebell you want.

Day 2
Alternating press- 4X5,4,3,2X10 means 4 sets of five reps of single arm press then do it with your other for five reps. Rest are usually a one minute rest period so for this I would have one minute rest with 30 second worktime so a total of 1 1/2 minute intervals set on my timer. The next set would be 4 reps of the single arm press then your other arm. The next set would be 3 reps of the single arm press then your other arm. The next that would be 2 reps of the single arm press then your other arm.

Pull ups- 4X5,4,3,2bodyweight this means 1 set of five pull-ups rest one minute, 1 set of 4 pull-ups rest one minute, one set of 3 pull-ups rest one minute, one set of 2 pull ups done! I did modified pull ups on my weight bench. You can do many different types of modified pull ups and there are a lot of them online to look at. I suggest using two chairs and a broomstick across the top of both of them. You lie on the floor with your body tight if you can pull your whole body off the ground. Modified chest off the ground.

Day 3-add 3 more sets of swings. 13 sets
Goblet squats-3X5X 35
Russian kettle bell swing-13 X7X 35
Day 4 same as day 2.
Day 5-add 3 more sets of swings. 16 sets
Goblet squats-3X5X 35
Russian kettle bell swing-16 X7X 35
Day 6- same as day 2
Day 7- rest day
Week 2
Day 1 goblet squats-3X5X 35 this stays the same for 4 weeks.
Russian kettle bell swing-13 X7X 35 notice that instead of going up from 16 sets you went back down to 13 sets. This becomes a pattern!
Day 2-never changes always the same only thing that would be different is if you added weight to the pull up. See above for description of day 2 presses and pull ups!
Day 3-
Goblet squats-3X5X 35
Russian kettle bell swing-16 X7X 35
Day 4- same as Day 2
Day 5-
Goblet squats-3X5X 35
Russian kettle bell swing-19 X7X 35
Day 6- same as day 2
Day 7-rest day
Week 3
Day1-
Goblet squat-3X5X 35
Russian kettle bell swing-16 X7X 35
Day 2 -
Presses-4X5,4,3,2 X 35
Pull ups-4X5,4,3,2X bodyweight
Day 3-
Goblet squat-3X5X 35
Russian kettle bell swing-19 X7X 35
Day 4-
Presses-4X5,4,3,2 X 35
Pull ups-4X5,4,3,2X bodyweight
Day 5-
Goblet squat-3X5X 35
Russian kettle bell swing-21X7X 35
Day 6-
Presses-4X5,4,3,2 X 35
Pull ups-4X5,4,3,2X bodyweigh
Day 7- rest day
Week 4
Day 1-
goblet squat-3X5X 35
Russian kettle bell swing-19 X7X 35
Day 2-
Presses-4X5,4,3,2 X 35
Pull ups-4X5,4,3,2X bodyweight
Day 3-
Goblet squat-3X5X 35
Russian kettle bell swing-21X7X 35
Day 4-
Presses-4X5,4,3,2 X 35
Pull ups-4X5,4,3,2X bodyweight
Day 5-
goblet squat-3X5X 35
Russian kettle bell swing-25 5X7X 35
Day 6-
Presses-4X5,4,3,2 X 35
Pull ups-4X5,4,3,2X bodyweigh

Week five is a De-load week kind of like a rest week. I don't usually do this week because in normal life activities I may have to take a break here and there and use that. Remember you can make your exercise fit for your lifestyle. Usually at this time I Add weight go up 5 pounds to a heavier kettle bell. Or, if that is too much for me which it usually is I will add swings and start the program over again from week one.

Week 1
Day 1-
Goblet squat-3X5X 35, this always stays the same!
Russian kettle bell swing-10 X 10 X 35 noticed that I have added three swings I went from seven swings up to 10 swings.
Day 2-
Presses-4X5,4,3,2 X 35
Pull ups-4X5,4,3,2X bodyweight

Then I would continue all the way through the next four weeks. After that 4weeks I would probably start using a 40 pound kettle bell.

fnelson_41

Excellent job, you look great! I am 57 and I just started my journey to better health. You are very inspiring.

fanncy0626

Kettlebell Workout
Morning workout
Goblet squats-3X5X 35
Russian kettle bell swing-22X7X 35
Alternating press-4 X 5,4,3,2X35
Modified pull-up-4X5,4,3,2Xbodyweight
Evening workout
Goblet squats-3X5X 35
Russian kettle bell swing-18X7X35

Its_thetime

Wow you look amazing! Your hardwork and dedication is so inspiring!!

fanncy0626

Kettlebell Workout
Morning workout
Goblet squats-3X5X 40
Russian kettle bell swing-14X7X 40
Alternating press-4 X 5,4,3,2X35
Modified pull-up-4X5,4,3,2Xbodyweight
Evening workout
Goblet squats-3X5X 35
Russian kettle bell swing-22X7X35

leanerstrongerhealthier

Wow .. checking out the videos. The Goblet Squat looks very powerful and I think it will take some time to master!

Catawampous

Am glad I found this thread! I am 55 and I LOVE my kettlebell!! I have been struggling using it because I have a horrid internet connection and trying to follow along with you tube videos is a nightmare! Hello 5min rest times while the video buffers!! Ugh!

Thank you for writing down what you are doing and when you increase your weights and reps. It's helped me get a clear picture of how to do this for myself.

I started following how you are doing it this week and am loving it! I am doing MWF and cycling T/TH. It may end up being M-F as the time change and my work schedule may not allow me to cycle.
Riding in the dark is not my idea of fun! LOL

You look fabulous and congrats!!

fanncy0626

leanerstrongerhealthier wrote: »

Wow .. checking out the videos. The Goblet Squat looks very powerful and I think it will take some time to master!

They are! They are very effective at tightening your glutes and stretching in preparation for the swing! I don't do any other warmup.

fanncy0626

@Catawampous thanks! I absolutely love the results of the Kettlebell.

cherys

You look absolutely stunning. Really fantastic.

I currently look like you did in your original photo, and to imagine that through hard work, I could end up looking even as good as you did in your photo at Hersheys is inspirational. I bought a kettlebell (much lighter than yours - about 18lbs) and have started using it and love it so far. But I hadn't heard of the programmes you mention - just googled a couple of quick and easy ones for beginners online, so will now try out the people you recommend. Thank you!

fanncy0626

cherys wrote: »

it and love it so far. But I hadn't heard of the programmes you mention - just googled a couple of quick and easy ones for beginners online, so will now try out the people you recommend. Thank you!

Fantastic! Don't forget to get the Swing Timer App for your phone. Congratulations on your progress!

cherys

I'll put it on the phone tomorrow. Thank you.

loveswalking

Fanncy0626 are you still posting and doing kettlebells and Keto.

fanncy0626

@loveswalking I’m still visiting other threads and groups. I do still do the Kettlebell. It’s the best full body workout I’ve found. I swing 35-45 # Kettlebells I’m trying to build my muscle and bone strength. I’m at maintenance so I am more low carb with intermittent fasting 19:5. My main meals are Keto but I love donuts and Coke occasionally

loveswalking

I missed reading your progress posting. How many grams of carbs do you allow yourself if you don’t mind me asking?

cheryldumais

@fanncy0626 you are such an inspiration. I'm finally starting Kettlebell training because of this post! Thank you for sharing.

fanncy0626

@loveswalking I usually try to stay between 20-25g of carbs. That really works well for me. I eat mostly fatty protein and vegetables. Eggs and bacon or sausage is my favorite. I eat basic not much of trying to camouflage food for other food I give up. I find it doesn’t work for me to try to make bread or desert Keto style that just made me crave that food more.

This is one of my favorite sites if you want keto food ideas.

https://community.myfitnesspal.com/en/discussion/10274397/what-does-your-low-carb-meals-look-like#latest

@cheryldumais I really love the kettle bell and I think that you will love the results once you get into it. If you read this thread there is plenty of advice and information on what I do! Good luck!

loveswalking

Thank you for for the link.

pierinifitness

Strong Lifts 5x5 and KB work is a powerful training combo. Have done both but not at same time. I realize this is an older discussion but I just stumbled across it and agree with others, an amazing transformation.

jeanniebeanie59

thanks Fancy for inspiring me. My husband has had cancer the last year and i have gained 10 lbs while he was loosing 25 ...he is doing much better and gained 10 lbs back . He is starting chemo next week and I am trying to get back into a routine of walking and doing my kettle bell . Thanks so much for your thread.

fanncy0626

@pierinifitness thanks! I loved doing strong lift 5X5 along with the kettle bell. Now that I am a Snowbird, we travel a lot. The kettle bell is very easy to bring along and I don’t miss my workout! I do progressive overload with it just like weightlifting. I have worked up to the 45# kettle bell but it was too much so have scaled-back and trying to build muscle strength by adding more reps to my sets. Instead of seven swings I now do 10 swings. I am at the 40 pound kettle bell weight. It’s sad that the kettle bell will increase weight lift amounts in weightlifting. Arnold Schwarzenegger is an example of that!

@jeanniebeanie59 Thanks! I’m glad to hear that your husband is doing better! Stress eating during a crisis time happens to all of us. Good luck with your weight loss and workouts!

fanncy0626

💞

loveswalking

How are you doing?

fanncy0626

I'm still doing great! Still swinging the kettlebell. We retired and became snowbirds so I no longer do stronglifts. The kettlebell is ideal for this lifestyle! I can take it with wherever we go!

loveswalking

How many swings do you do and how often if you don’t mind my asking?

fanncy0626

If you look back and read this thread there are videos and examples and the workout program. I still do it the same as I always have. I just continue to increase the weight of the kettlebell. If you have questions after reading the thread and look up Pavel Tsatsouline Strongfirst instructor let me know!

loveswalking

Thanks

fanncy0626

💕

kpie88

Love my kettlebells. They're my exercise tool of choice. I still do treadmill and stationary bike, but the bulk of my cardio comes from KB's.