“Rocktober Fest” Synergy Kettlebell Workout Theme

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Theme Perspective Points

It’s Rocktober Fest at Synergy Kettlebell for the next week.

We are going to shake things up and  add new fun motivation to our workouts. Rocktober Fest is all about finding your inner rockstar and training it hard.

We are taking our warm-ups and finishers to the next level with a little extra push. The push comes from the beat of the music. Speed up your pace, push yourself harder, and keep up to the beat of the music.

Have fun with these workouts, and you’ll get the most out your time at Synergy.



Here’s a sample similar to one of the workouts we will be doing in Rocktober Fest.

But first here is our warmup & cooldown series because it is ALWAYS important to do both surrounding a workout. You will get a much, much richer training experience because your body will be less prone to injury as well as become more loose and flexible rather than hard and tight.


Warmup: This prepares you for today’s workout!
Synergy Dynamics mobility drills standing series

Then: Weighted Movement Drills
20x Assisted Band Pull-Ups/Jumping Pull-Ups
25x Deadman Push-Ups
25x Jungle Gym Jump Squats
50x Slingshots- R/L

Cool Down: This prepares you for your next workout!
Synergy dynamic floor sequence and foam roll


Rock It Out!: 3 Rounds, AFAP
20x Double Cleans
20x Skater Lunges w/ KB
15x Spiderman Pushups
10x HEAVY 2 Hand 2 Hand Swings
10x Russian Twists

Rocktober Finisher: AFAPHonkey Tonk Badonkadonk” by Trace Adkins (song is around M4, might need to replay song to finish the entire workout)
40x HEAVY KB Jump Squats
30x Prisoner Squats (keep chest high & elbows back)
30x Flying Lunges
40x Plie Squats
10x KB Overhead Reverse Lunges- R/L
10x Donkey Kicks Pushups (perform a donkey kick, then a pushup, rinse, wash, repeat)


Come join us for a certified Kettlebell coach led group class at Synergy Kettlebell Training in Aurora, Dixon, and St. Charles, IL.




Jenni Schrader Before & After

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