Jan 2015 Challenge ~ Jan 19th - Jan 25th
cpanus
Posts: 20,321 Member
Let's play with some kettlebells!!
I borrowed these from Cody Storey...
5 Kettlebell Exercises plus Shelley's Quick Draw
http://www.health.com/health/video/0,,20828657,00.html
There is a short ad before his explanation of each exercise.
10 Goblet Squat - hold kettlebell upside down - squat
10 Kettlebell Clean - knees bent, holding kettlebell in left hand, swing between your legs then to a straight-up standing position bring the kettle bell to your chest. Repeat 10 times then switch arms.
10 Push Press - with kettlebell at your shoulder, straighten arm pressing kettlebell up, bring it back to your shoulder, squat slightly. Left arm then right arm...10 times each
10 Deadlifts -
10 2-Handed Swing - swing kettlebell between legs to shoulder height ...repeat
5 Quick Draw - Stand like an old western shooter, knees slightly bent, kettle in right hand, like a gun in a holster. Now draw, just like a pistol. Kettle should end out in front of you like you are shooting. If it is a light bell hold it out away from your hand, if heavy let the bell lay against your wrist. Hold it until your grip is shaky. Wrist bands really help.
Do these 6 exercises twice.
If you don't have kettlebells, use a hand weight.
Let me know what you think.
Have a great week!
Chris
I borrowed these from Cody Storey...
5 Kettlebell Exercises plus Shelley's Quick Draw
http://www.health.com/health/video/0,,20828657,00.html
There is a short ad before his explanation of each exercise.
10 Goblet Squat - hold kettlebell upside down - squat
10 Kettlebell Clean - knees bent, holding kettlebell in left hand, swing between your legs then to a straight-up standing position bring the kettle bell to your chest. Repeat 10 times then switch arms.
10 Push Press - with kettlebell at your shoulder, straighten arm pressing kettlebell up, bring it back to your shoulder, squat slightly. Left arm then right arm...10 times each
10 Deadlifts -
10 2-Handed Swing - swing kettlebell between legs to shoulder height ...repeat
5 Quick Draw - Stand like an old western shooter, knees slightly bent, kettle in right hand, like a gun in a holster. Now draw, just like a pistol. Kettle should end out in front of you like you are shooting. If it is a light bell hold it out away from your hand, if heavy let the bell lay against your wrist. Hold it until your grip is shaky. Wrist bands really help.
Do these 6 exercises twice.
If you don't have kettlebells, use a hand weight.
Let me know what you think.
Have a great week!
Chris
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Replies
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Shelley - How did your presentation go? Good, I hope.
We did a few of these in our workout with the trainer this afternoon. There is a kettlebell class at the gym on Tuesday and Thursday evening. I might try to see what it's all about tomorrow night. DD and I are going to it on Thursday. DD thinks we will be sore tomorrow from today's workout...she might just be right!
I only have about 6,000 steps. Don't know if I'm going to have any more or just go find my pillow early. Our adventure in Walnut Creek was way too long...I'm glad I went so DD didn't have to do it by herself. Car stuff makes me crazy.
Hope you all have a grand Tuesday.
Chris
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Wondering it I'm getting back on track. I've switched back to the type of workout Shelley first taught me (was it only 14 mo ago?) of about 10 min each. But I've been able to do it 3 of the last 4 days. :drinker:
Congrats on the burn, Chris!
Paula0 -
I love this Chris.
My presentation is on the first Tuesday of February. So you all have time to get here for it. 
Great job, sounds like you and DD got in a great workout even without all your steps!
Paula I feel bad for Maynard. No one should lose so many friends in one year. I would have eating disorders also.
Kathy How goes the tennis? It is such a great workout. I wish you could be here for moral support also. I have never been invited to the master gardeners before. Should be fun though.
Paula that sounds great. You will soon get those muscles back! It would be great if we all lived close enough to do them together. Or all join Chris and her DD at the gym. Wish you could be here for my presentation also. Still working on it.
Oops, better get to work.
Shelley0 -
Enjoyed my day off yesterday. Heading to the gym and then to work.
Shelley, every once in a while I have had to do presentations. May have to do them more often in the new job. I actually like doing it although I'm always nervous until I feel fully prepared.
Good job Paula!0 -
Challenge completed x2. Also, completed strength training circuit on my breaks...worked at home today.
Chris - I really like this workout!
Paula - it does sound like you're back on track...I hope I'm there with you.
Shelley - our winter season has ended. My team finished 4-2 tied for second; however the other team is going to the playoffs. Apparently, the tiebreaker is total games won over the course of the season and they had more then we did. Next is spring ALTA season. Can't wait...I will practice and take lessons weather permitting until March.
Kathy0 -
Thanks, ladies! I like the workout, too!
Paula - great job! Wow! 14 months together...amazing!
Shelley - you'll do a fantastic job on Tuesday. Wish I could be there with my pom poms and little pink skirt!
Kathy - great job on the workout and the strength training today.
Clara - hope the gym was fun.
Work was nuts today, but I made it through without getting arrested. Shelley, you would have been very proud of me!!! 70 days to go.
I got our workout done twice and 15,380 steps. I started late because DH was watching the Prez on the TV where I workout, so I waited until he was finished watching. I have to go find my pillow now.
I hope you all have a fabulous Wednesday!
Chris0 -
Did my mini-workout again last night. Drama with the sibs - extremely draining. Feels good to have a little exercise under my belt to counteract the strain.
Chris, I wanna see that skirt & pom moms.
Kathy, when does your spring season start? So nice that you are into this. Wish we could cheer you on in person! Especially Chris & Shelley with their pom poms.
Best to all!
Paula0 -
Hello ladies. Sounds like you have all been quite busy the past few days. I am working a few extra hours still so I am getting some extra steps at work. Although the 12k that I am trying for is quite a challenge some days.
Chris we have a Walnut Creek here too, lol. Good fishing there according to the guys at work. Very pretty area to walk when it is nice outside. Liking the new workout however that quick draw is a definite NO for me and my tendonitis, OUCHIES!!! So I am doing some hand passing instead.
Paula isn't it crazy that we have all been here in this little group that long. Some day I will hit the lottery and book us all a weekend vacation together where there is SUN,
Hit the gym yesterday for Abs class. Boy did that feel good to be back with that group of ladies. We laugh so much that sometimes I think the laughing causes my abs to hurt and not the workout, lol. Working each night on getting my steps up. 12k is a tough one during the winter. Challenge completed and doing some legs in a bit.
Have a fabulous evening ladies.
Lynnette
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Clara I am nervous doing public speaking. My advantage is it is a subject I am comfortable with. And I have a number of beautiful photos. I am excited , but a little nervous. In my line of work you would think I never got nervous.
Good luck with your presentations. Best thing is I have until the third of February. Lots of time to perfect it.
Kathy that was no tie breaker! Well, you all played well and had fun.
And practice and lessons sounds like exercise and fun to me! Good luck next season and with staying on track.
Paula great idea. We could all wear skirts, pom poms and cheer our Kathy on. Now no more drama and have some fun.
Chris any day I do not have to bond out a friend is a good day. I will imagine you cheering me on in your skirt and shaking them pom poms. 70 days is so close! So who upset you at work today?
Lynette that would be fabulous. Win that lottery and let's go get warm somewhere. Sorry about the tendonitis. But glad you are seeing your workout buddies again.
Got in some kettles and stair walking. Need to strengthen my legs for the plunge in the pool!
Shelley0 -
Chris and all. I saw a different "twist" to the Russian twist exercise. Hold a moderately heavy weight in front of you while in our usual position. Now keep your arms straight during the entire exercise. Elbows soft, not locked out. Remember, try and keep the weight held at about shoulder height the entire time. The information said it is a hardcore ab exercise. 0
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Shelley - I'll give that exercise a try. Fun! The issue at work the other day was folks not doing their jobs. And managers not knowing how to do their jobs. SOS...
Lynnette - our Walnut Creek doesn't have a creek, but it does have a bunch of neat shops!
Paula - family can be so annoying...glad your workout helped.
I had to take a rest day today. I was sore all over. Plus DH freaked me out with a bunch of retirement questions about things I'd already done and making me doubt myself. So...when he went into the closet to get his jacket, I locked the door.
Men! I did let him out...but when he went into the garage...
69 day to go! Work was crazy, so it went really fast. I love those kind of days!
Gym tomorrow with the kids. DD and I might go to the kettlebell class. We'll see how it goes.
Hope you all have a terrific Thursday.
Chris
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Ah Chris, you're probably asleep... I'm awake in the middle of the night, as usual, and just finished my workout. My arms and stomach (abs?) burn now. Heard that exercise breaks down the muscles so they grow back stronger? It feels good.
That old familiar "want to workout" is back - with an element of desperation... in my mind the resulting well-being is what's making me happy. Happiness helps people smile. I like making people smile. :ohwell:
Chris, your DH still in the garage? You're a stinker.
68... What are you going to do with all that free time!
Kathy, Rah, rah, sis boom bah! :drinker: (pom poms)
Lynnette, I've had the exact same thought! Lotto & the bahamas with the girls. Oh yeah!!!!Shelley & Clara could do presentations for us. We'd love them! :bigsmile:
Hope all of you are well!
Paula0 -
Ladies I love the cheerleader ideas. See you in March when spring season starts. I took a rest day yesterday because of long day at office and after work I stopped by Your Serve Tennis to pick up my new racquet!
My wonderful BF gave me a gift card for Christmas (I guess I dropped enough hints) I purchased it Monday and they had to string it so I picked it up yesterday. So happy!!! Can't wait to hit the court.
Everyone is doing so great. Let's keep it up!
Kathy
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Challenge x2 and my 12k today. Not bad for feeling like poo all day. Pretty sure all three of us are getting head colds, BLECH! We have been very fortunate though that so far we have avoided the dreaded flu bug.
Kathy how fun, new gear Love when the guys take those hints we drop and just get us what we want.
Paula your groove will come back, no worries. And that is correct. Muscles break down and rebuil stronger each time.
Chris crazy days do fly by sometimes. However they also can suck the life right out of you too.
Shelly tried that Russian twist change up. WHOA!!!! I can twist that kettle with me but it burns to keep it still, lol.
Ok time to go blow my nose and take some more Zicam. Keep warm ladies.
Lynnette0 -
Challenge completed x2 plus 2 mile walk. Headed to bed.
Night all.
Kathy0 -
Uh oh Lynette, I forgot to say twist like usual! Do you still love me?
But you do still hold it at shoulder height. Hugs.
Kathy so happy for you. Let us know if it helps.
Yep, Paula they build back stronger. Love your cheer! You got this!
Chris I hope you read the part about twisting. Chris that is so funny. But do let him out.
Rest day, I am a bit sore also Chris.
Shelley0 -
Thinking up new cheers we can do to amuse ourselves as we bask on the beach outside the timeshare we buy with our lotto winnings. Burn baby burn, and Twist it, Twist it good!
Paula0 -
Lynnette, when my daughter said she wasn't feeling well - getting a first grader's cold again - all the energy drained right out of me, and I was in bed asleep at 7:30. You are so right about about those fast days sucking the life out of you!! Nice workout and great job on your steps.
Paula, I did...finally...unlock the garage door. His "...but. I'm so hungry..." finally got to me.
Kathy - great job on your workout and walking.
Shelley - I will put the twist in there. I'll be getting our challenge done this afternoon. I'm off at 10:00 this morning and get to pick up Bean. I'm hoping to get a walk in today. It's supposed to be sunny and warm...we'll just have to see about that.
I'll be back this evening. Have a great Friday, everyone.
Chris
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Aw Chris, that was so sweet of you. Letting him out of the garage. I am sure you can always lock him in again if need be.
Paula a time share would be just awesome! I think we shall need some kites to fly also. I love those things!
Sorry, no workout for me. Headache and a touch of tummy problems. What goes in must.....well you know.
Shelley0 -
Shelley, he checks now to make sure that I'm busy when he has to go out there.
No workout for me...TV night with DH. He got the first episode of the 6th season of JUSTIFIED for me and a new one called...I forget, but it was about all these really, really smart, genius people. SCORPION...maybe. It was pretty good except for the air plane part toward the end that was a bit unbelievable. I'll give it a chance.
Okay, ladies...pillow time. Gym tomorrow morning and walking the pup is on the list of things to do. Have a great Saturday.
Chris0 -
No gym but I walked w/DH and Bean and then out by myself...11.50 miles so far for 22,650 steps. So, I'll just have to see what the rest of the day brings!
Hoping my sweet daughter is feeling better tomorrow so we can walk. Then I have lunch with my college journalism instructor and one of my classmates. The three of us have remained friends 15 years!! Then I promised another friend that DD and I would attend her jewelery party...which should make one wonder since I wear all the jewelery I own...but I did promise.
Hope you are all having a great time!
Chris0 -
No workout today. My mom came over today and is spending the night with me. We hung out today and pretty much did nothing. 0
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Chris I can not believe he does not trust you. Sounds like you will have some major tv watching to do with the new episodes. Just in time for retirement! Sorry the DD is not feeling well.
Chris I have inherited more jewelry than I ever wear. I rarely wear any. Just not my thing. I love looking at it though. You could just buy a piece to gift later. You and your dear friends have a great luncheon.
Kathy I saw this lady at the Albertsons on the opposite end of town than I usually shop. I kept looking at her. I had a feeling I should know her. Then it dawned on me. She looked so much like you in the photo by the rail. I found your twin! Hope you had a great day with your mom.
Walked the boys with hubby today. Then helped him and a friend make around 40 pounds of buffalo sausage. I was the director mostly. Got our challenge DONE once and some light housecleaning. Pretty sure I will be going with a 140 gallon tank. 5 feet long and two deep. I should be able to have lots of colorful fish in it.
Night my friends. Got my lottery ticket. Hoping to be able to buy our condo, somewhere warm of course.
Shelley0 -
Shelley, they say we all have a twin. I guess you found mine. My mom and I are having a great time. Today she's putting me to work at my niece's house who happens to live 4 houses down from me. Went down there yesterday and my mom noticed a lot of boxes and papers in my niece's garage. Guess who's going to clean out the garage today? I will consider this my cardio for the day and get my challenge done later.
We've all discovered over the years work is relaxation for mom. She turns 79 this year and has only slowed down a little. She cut her own lawn until she was 72 on her riding lawn mower with her big floppy hats. We finally convinced her to get a lawn service and let them mow the lawn and she could still do the gardening. She loves her flowers.
Suffice it to say she's never had a weight problem...a size 4 right now so we all try to feed her and "fatten" her up a little. She never stops so her metabolism must be amazing. Always taking care of her children, grands and great grands.
She's the love of my life.
Have a great Sunday.
Kathy0 -
West Coast night owl here. Closing down the week. Rest day yesterday. Workout tonight.
Night y'all. See you next week. Paula 0
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