“The Fiery Furnace” Synergy Kettlebell Workout Theme

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Ready for our first workout theme for February… here it is!! February is going to be awesome and we have A LOT going on this month!! In honor of Valentine’s Day we are going to focus on the heart with all things heart healthy. Our “Synergy Sweetheart Challenge” will be the perfect compliment to our workout themes all month long.

Synergy Sweetheart Challenge Here

Firery FurnanceWorkouts 1-12

THIS THEME’S FOCUS IS:
STRENGTH AND UPPER BODY

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

Theme ONE-LINER:

Ignite your metabolism and feel the burn in your muscles in the Fiery Furnace

Nancy & Aiden in St. Charles kettlebell gym

 

Here’s a sample similar to one of the workouts we will be doing in The Fiery Furnace.

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
40x Hand To Hand Kettlebell Swings (light to medium weight only)
20x Jungle Gym Rows
40x Alternating Reverse Lunges

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

Synergy dynamic floor sequence and foam roll

 

Strength & Cardio Blaster: R3, S35 each, S35-M1 rest between rds
Perform as many reps as possible in S35 of each of the following exercises.

Rack Split Squats- R/L
Close Grip Pushups
One Arm Kettlebell Rows- R/L
Strict Press- R/L
Reverse Kettlebell Goblet Lunge- R/L
Inchworm
KB Woodchops (go light!)
Decline Pushups (feet on tire, box, or bench)

TABATA FINISHER: S20 work/ S10 rest for M4
Bodyweight Squats or Jump Squats (with or w/o KB)

 

 

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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