October/November Challenge ~~ Oct 26th -- Nov 1st
cpanus
Posts: 20,321 Member
For Shelley...Let's do this one again!!
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!!!!!
0
Replies
-
Paula wrote:
Chris, I dropped 3 pounds last week and my clothes fit again too. If you gain weight tomorrow, we'll do it together.
Paula
I replied:
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.
Chris
She posted last night, I posted this morning...
0 -
Well I for one love this workout!
Paula great job on those pounds!
I was very busy this weekend. Friday DH had a procedure done. They took a biopsy of his throat. Some issue with acid reflux. Said it looked better than last year. My aunt passed away also on Friday. Saturday we drove to Sheridan for a friend's 90th birthday party. Then soaked in the hot tub. Bought 4 New fish. Bangai cardinals. They are in my old quarantine tank. Little Brett was moved into the large tank. He appears to be having the time of his life. The pyramid fish, King Tut, seems to have some parasites. So he is being treated for them. Since Thursday late evening. Seems to be getting better. Spent yesterday cleaning out some things from the computer room. Looks better. Then finished cutting down perennials. Gathered up yard decorations and placed them in the garage for now. Then had soft icecream. Yum. Did do some puppy walking and kettles. And water changes of course.
I want to read everyone's posts still. You all have a great day.
Shelley0 -
Transitions are complicated, aren't they, Chris? Thanks for bringing me over.
Well, one pound came back but it might just be the damp hair. The clothes will tell the truth.
I'm going to grab a box of extra-soft tissue, juice and face mask; and then go into work with a nasty cold. Hope they don't mind. Too much work to do! Bwahahahah!
Paula0 -
Shelley, so sorry about your aunt. Happy about your friend's 90th b'day! Glad Tut is getting treatment. and Happy for Brett! Love soft ice cream!!!!!
Paula, I'm so sorry you are sick. DDD is fighting something nasty like that. She said her throat was on fire today.
for both of you! Glad your clothes decided to behave!
Walked w/DH and Bean this morning. Went over to the baseball park. Bean had a blast! Then I went to 1st grade. Then I got on the recumbent because there was a good chance we weren't going to get to the gym. DDD is still in a meeting, and it's after 6:00 in the evening!! Ugh!
Managed 7.04 miles for 15,381 steps and 45 minutes on the recumbent for 12.32 miles.
Today was a good day and tomorrow will be just as good!!
Back then!
Chris
0 -
Shelley, Glad ur DH is improving. Hope your fish are all well.
So sorry about your Aunt!
I was going to go into work today, but the cold really walloped me. Chris, Hope DDD feels better faster. Sleeping all day is somewhat surreal. Kitties are trying to make me feel better. purr purr purr.
'Night all.
Paula0 -
Shelley, I'm sorry, I totally spaced out on your DH having a procedure done on his throat. Hope he's feeling okay.
Chris0 -
Chris soft ice cream is a trigger for me. Glad I cannot keep it in the house.
He is feeling better. Sorry you missed the gym. But you got in loads of steps anyway. 
Paula sorry you are not feeling well. But sleeping with kitties actually sounds really great to me.
Hope you are keeping those 3 pounds away still. 
They are sneaky little things.
Went to bed early last night. Have a great day everyone.
--Shelley0 -
Had a good day. Went to a networking breakfast for the local Chamber of Commerce and just had fruit. Then left work and went to get my mammogram done. Uncomfortable but not too bad.
Paula, hope you feel better.
Shelly, glad DH is feeling better.
Scott, my DH, is out of town for a week. Trying to eat more veggies even though he 's not here to fix them.
Good night everyone0 -
Clara, good job on the veggies and the fruit.
Shelley, soft ice cream and frozen yogurt get me too!
Paula, how are you feeling?
Walked w/DH and Bean this morning then went to 1st grade then met up w/DH to have DDD's old car dropped at the service center for repairs then fixed my smoothy! I wanted to get on the bike but I didn't sleep at all last night, and I was afraid it was too close to bed time to be getting all pumped up. I'll get on it tomorrow after 1st grade. We have the gym tomorrow night, too.
I managed 7.29 miles for 15,916 steps.
Hope you all have a great Wednesday!!
Chris0 -
My voice is coming back, but my nose thinks it's a leaky fire hydrant. Chris, I hope your DDD is feeling better!
Clara, congratulations on your choices. Good job!
Shelley, Hope life lightens up a little for you.
Dang it! I need a bib to keep my cat dry when he sits on my lap.
Ugh! Peace!
Paula0 -
Clara great job on food choices. My DH has been making lots of soups. Low calorie kinds. But tonight we are having steak. Man can only eat so many fruits and vegetables.
Still in first grade Chris? LOL You are so wonderful to help out so much. Did you have to get a background check? DDD doing better yet?
Thanks Paula. My Pyramid butterfly fish looks like it has two tiny worms come out of a couple of his sores. Not sure though. He has one more week on these meds. Then a few days to rest up. And if it is not all cleared up I will try a different type of meds. I so want this guy to do well and thrive in my tank.
Glad your voice is coming back. But I can still hear you loud and clear.
Back to work for me.
Shelley
0 -
Shelley there's no background check for "volunteers" !!! Go figure. Except they know that I used to work at their District Office in HR and that I worked at the College District in Martinez. Not even fingerprints...that could be a big mistake. DDD is doing much better. She's more tired than anything else today. Hope you PBF clears up.
Paula glad you're doing better! Rah! When my nose gets like that I want to stuff tissue up each side and just leave it!
I'll be back later to report on my walking, biking and working out!!!
Chris
0 -
I made it thru 5.5 hours of work. Then a headache came and I went. Not sure if the headache was cold-related - probably... :grumble:
Chris, stuffing tissue up my nose is a brilliant idea! (poor thing is so ticklish, chapped and flooded.
) Doncha hate it when you need to sneeze but it just won't? And you sit there with your mouth gaping open and your nose twitching with anticipa...
ahh ahhh ahhhhhhhh................
Chris, I've been doing the "no burpees" part of the challenge which you emphatically said were allowed. I'm going to get up and play with the kettle bell now too.
Shelley, I hope your fish all feel better soon!
:flowerforyou: Paula0 -
Ah, Paula, I hope you start feeling better soon.
Well, I walked w/the boys then got on the recumbent then went to 1st grade then DDD and I met up w/our trainer at the gym for an hour+. It was a full day!
I managed 7.38 miles for 16,108 steps, 12.20 miles on the bike in 42.0 minutes, and 70 minutes at the gym doing a killer workout. And helped a few 1st graders with spelling words that they will be tested on tomorrow.
Hope you all have a great evening and a fun Thursday!
Chris0 -
Good morning. Sorry, I haven't been around in few days...life happens. I went to the tennis center to practice but as we walked on to the court the sky opened and we got soaked. No practice and only got in 5,322 steps for 2.13 miles.
Have a great Thusday!
Kathy0 -
Doing okay on my eating. Not sure about the gym this morning. Unexpected trip to tire store after having a flat last night.0
-
Clara, sorry about the flat. Good job on the eating!
Kathy, we were supposed to have rain yesterday. Went out to my car at 7:00 a.m. and had, maybe, a dozen drops on my windshield...that was the extent of our rain yesterday...then bright blue skies and 80 degrees!!!
Walked w/the boys this morning then got on the recumbent for 35 minutes. That was all the time I had before I went to 1st grade. After school, DH, Bean and I went to pick up the car at the repair shop. Time to trade it in.
I managed 6.75 miles for 14,472 steps and 35 minutes on the recumbent for 10.0 miles. I'll take it!! Got my fingers crossed for tomorrow's weigh in!!
I hope everyone has a wonderful Friday!
Chris0 -
Chris, I tried your kleenex dam. Unfortunately I have post-nasal-drip-triggered asthma. Blocking the nose, sent it down the post-nasal cavity, resulting in a rather nasty attack. Should've anticipated that. Oh well, live (thank goodness) and learn...
I've lost five pounds over the last two weeks and am back to where I was two months ago... wearing belts again and not needing to wiggle to get into my pants.
Drips and drabs and drops of rain, Chris, but that's better than nothing! We actually got some showers last night in La Honda. Twas nice!
Clara, flat tires must be contagious. My boss got one too. What a bummer!
Kathy, come visit us and bring your downpours! We'd love to take it off your hands (or heads as the case may be).
Best to you all!
:flowerforyou: Paula
0 -
Finally we were able to get a practice and coaching session in yesterday evening. We worried for 2 1/2 hours and it was great. So I got in 11,984 steps for 4.92 miles. Resting today because we play tomorrow and if we win we have to play again Sunday.
Paula great job on the 5 pounds. I was up as well and could definitely feel it mostly in my middle. Down 3 but still a work in progress as I was up 6 pounds.
Chris your blue skies and 80 degrees sounds like perfect tennis weather. It's going to be in the 60s and cloudy tomorrow.
Clara sorry about the flat tire.
Shelley how are you? Has things lightened up...you've been so busy.
Send good thoughts our way ladies. I will let you know how we do tomorrow evening.
Great weekend ladies,
Kathy
0 -
Kathy I sure hope your team wins tomorrow. :drinker: Pom poms up. And I am fine, still busy. But I have started doing push ups morning and evening. Every little bit counts. Sounds like you got a little soaked. I used to love to play in the mud puddles in Florida after, during a down pour when I was a kid.
I am at work. So got to run.
Shelley0 -
Paula, I'm sorry my tissue up the nose caused so much trouble, but I'm glad you are okay! Great job on your weight loss! I was down another pound this week! Ten pounds to go to get down to my goal weight.
Kathy, hope Sunday goes your way!! Pom poms up!!!!
Shelley, push ups are okay...no burpees, though. Did I tell you...our trainer is having up do 'assisted' pull ups? ...40 of them...rubber band or not, they are still killer! in sets of 10...ugh! So I got a big rubber band. DH set it up for me in the garage...I haven't been out there since!! bwahahahah! So much for practicing my pull ups!
Took a day off from walking, so right now I only have 1.71 miles for 3,744 steps, BUT...I did 45 minutes on the recumbent bike for 13.0 miles!!!
Then I shopped...then I had two jars of pasta sauce JUMP OFF THE COUNTER ONTO THE KITCHEN FLOOR!!!!!!! Glass and vodka pasta sauce and a nasty mess! DH helped and we got it cleaned up then I made soup. It was a good day anyway!
Have a great Saturday everyone!
Chris0 -
Are any of you like me? Some days (like yesterday) I'm here checking out what everybody's up to. But then my brain freezes and I can't think of anything to say. So it probably looks like I've been gone. But instead I'm just accidentally invisible.
Chris, What does vodka have to do with the sauce jumping off the counter? :huh:
Shelley, Push-ups are so you. You have inspired me! ...remembering how good they feel (and fun on the TRX). :laugh:
Kathy, Thinking of you today! Fingers crossed, pom-poms up! :drinker: Go Kathy! Rah! Rah!
My cold's drying up and the weight's coming off again.
:flowerforyou: Paula0 -
Paula...brain freezing is accepted as normal around here! So glad your cold is drying up and the weight is coming off! Good for you!
I think the sauce was sauced with vodka and just tumbled off the counter...bam! onto the floor, spilling it's innards everywhere. Not a pretty scene at all!
I realize it is only 3:11 p.m. here in sunny California but I wanted to let you all know that I went to the gym w/DDD, walked for two hours w/DH and Bean and got on the recumbent for 45 minutes and managed 12.5 miles! I don't have my walking miles for you because I may not be done doping around today. Halloween, you know...walking back and forth to the door giving out Play Doh to all the cute children! It's going to be a good day!
Back later!
Chris0 -
Push-ups are me! WOOHOO
Yes, I read what you all post. And then I feel like a stalker. I read and run. I laugh sometimes even. And Chris pull ups would be so kewl! Assisted or not. Still tough. And play doh is great. What is that about the vodka in the sauce? Crazy idea.
Paula so glad you are feeling better. Colds are nasty.
Anyway I am going to be short on funds for a good while. Rockys reconstruction of his mustang has reached astronomical amounts. I was hoping for $30 k, he has doubled that. Crazy. So I may be eating soup for the next few years. Good news though, I will lose weight.
Ok, more pushups to do. Good luck everyone.
HAPPY HALLOWEEN
Shelley0 -
Paula love the new photo.
Clara great going on the eating. That is so important!
Shelley0 -
I was an elf at City Hall yesterday. Elves should not work at City Hall, their long tangled hair gets in the way, and it's impossible to hear on the phone through their large pointed ears, and their gowns don't stay well on their shoulders. :noway:
Today as a lady-in-waiting, I'm handing out candy to the kids who make it past the Grim Reaper in my front yard. Most of the little charmers and monsters love running through the nylon tent underneath him - it is dark and they activate thunder and lightening inside, and his voice booms out and laughs evilly and talks of hallow's eve.
My workout has been setting up and cleaning and running back-and-forth to the door. Chris, you're going to have to tell me how many steps that is for our little walk!
Shelley, so nice to know that like me, you're here in spirit even when you're not in words! It's not stalking when we're welcome!! :laugh:
:flowerforyou: Paula0 -
Paula it sounds so cute...elf and lady-in-waiting! And I love your new picture too!!
We handed out the Play Doh, and it was a big success with everybody!
Shelley, ...oh, man! on a Mustang??? Okay, I guess it's going to turn out terrific...but a Mustang?? Egad!!!
My miles worked out to be 6.90 for 15,060 steps, 45 minutes on the bike for 12.5 miles and 40 minutes at the gym w/DDD. It's been a good day!
I will have to get another jar of the vodka sauce and let you know what it really is.
Back tomorrow, my friends!
Chris
0 -
Well the fall season is officially over...we loss yesterday. We played well but they were a little better. We had a good season...no complaints here. No time to get ready for winter. First match is Saturday. Hope everyone had a great weekend. I'm going to a "reveal party" today to find out the sex of a friend's grandchild. Should be fun.
Kathy0 -
Kathy that sounds really fun. So does everyone get to guess first what the sex will be? Congratulations on doing so well this season. And your new season is less than a week away. No time to rest for the wicked.
Yep Chris on a 65 coupe, with a bench seat in the front. It was a special order. The brakes have been changed out to disc brakes. The rear end was changed out. But I am with you. The man is killing me. So I guess I should have bought a fit bit before the mustang got in the way of my free cash flow. So not cutting back on the pets though. Oh well, it will be a great vehicle to go get soft ice cream in. :laugh:
Paula that sounds really funtastic! I can see it now. Muahaha. I was myself. Nothing as cute as a lady in waiting!
I did alot of walking today. Just not sure how far it would equal. Walked the boys this morning. As always they had loads of fun. There was a shopping cart in the creek. I pulled it out. I am sure someone will just put it back in there. But I could not leave it there. Cleaned a couple of tanks. Started the pyramid butterfly fish on a new medicine. He no longer has worms anyway. But still has some sores. Then I moved a number of corals over to the new tank. Acclimated them and then placed them on the rock work. Starting to look like a reef tank.
Shelley0 -
I'm still cleaning up today. Skipped walking cuz I was on a roll. Got the table saw uncovered, then decided a saw-toothed knife would be better. But the garage is a little cleaner, and the office is a little cleaner. Three more chores, then get the rest of the weekend off. :laugh:
I'm normally fairly sedentary, so when I run around getting stuff done, I'm gonna count it as steps.
Shelley, Wish we could come help you play with your fishies. Then we'd all go cheer Kathy's tennis match and back to the bay area to meet Chris' DDD & Bean and walk in the mountains with me.
:flowerforyou: Paula0
This discussion has been closed.