“Big Changes, Small Steps” Synergy Kettlebell Workout Theme

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big changes_small stepsWorkouts 1-12

THIS THEME’S FOCUS IS:
STRENGTH AND LOWER BODY

[moderate sets, moderate weight, 12-15 reps]

Theme Perspective:

“Courage doesn’t always roar. Sometimes courage is the little voice at the end of the day that says I’ll try again tomorrow.” -Mary Anne Radmacher

“You must do the thing you think you cannot do.” -Eleanor Roosevelt

“I can accept failure, everyone fails at something. But I can’t accept not trying.” –Michael Jordan

“Your life does not get better by chance, it gets better by change.” –Jim Rohn

“By changing nothing, nothing changes.” -Tony Robbins

Synergy Kettlebell Aurora wall sits

 

Here’s a sample similar to one of the workouts we will be doing in Big Changes, Small Steps.

But first here is our warmup & cooldown series that we do as a group at Synergy Kettlebell because we know that it is ALWAYS important to do both surrounding a workout. By doing this your body is less prone to injury as well as becomes much more loose and flexible rather than hard and tight.
 

Warmup:” This prepares you for today’s workout!”

Synergy Dynamics mobility drills standing series

Movement Segment: Go Light, Go Slow
30x Jumping Jacks or Switch Steps
Bear Crawl forward across the room long ways
5x Burpees
Bear Crawl backwards across the room long ways
30x Forward Lunges (pay attention to posture)
30x Backward Lunges (pay attention to posture)

Cool Down: “This prepares you for your next workout!”

Synergy dynamic floor sequence and foam roll

 

Quadzilla Blaster: Your quads will be on FIRE after this one – and begging for mercy! 🙂
R1: Lighter weights for S50/10 active rest
R2: Medium weights for S45 work/ S15 active rest
R3: Go Heavier for S30 work/ S20 active rest
NO REST until the 3 rounds are complete.

KB Renegade Rows (mod to bodyweight renegade rows & perform just like with KBs, but with no added weight… pretend like you are doing a row on each rep and squeeze the lats hard)
Pullups or JG Rows
Rack Hold Reverse Lunges- R/L
Heavy, Heavy Hand 2 Hand Swings
Goblet Jumping Lunges (mod to goblet hold split squats & switch legs half way)

Quadzilla Finisher: R3, S30, S30 rest btwn rds
Wall Sit with KB on lap (keep knees at 90 degrees, bodyweight on heels, toes up, lower back & shoulders flat against the wall)
Jumping Jax
Wall Sits w/ KB on lap
Bodyweight Squats
Wall Sits w/ KB on lap
KB Jump Squats (keep posture perfect & straight)
Wall Sits w/ KB on lap
Butt Kickers with arms side shuffling
Wall Sits w/ KB on lap

 

 

EXPERIENCE GROUP KETTLEBELL TRAINING

We’re personal training in a group environment. Come join us for a certified Kettlebell coach led group class at Synergy Kettlebell Training in Aurora, Dixon, and St. Charles, IL.

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SEE LUES’S STORY AND WHAT SHE DID TO LOSE 45LBS!
http://www.synergykettlebell.com/testimonials/

Lue-Hagerty-Before-After

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