Dynamic Warm-up
The purpose of a dynamic warm-up is to get your body parts warmed up through a full range of motion. This warm-up gets pretty much every muscle in your body and is a great thing to do daily and especially before your kettlebell workouts!
Follow these guidelines for the Dynamic Warm-up:
Start slowly and gradually increase your stretch with each repetition.
Do not do an exercise if it causes you any joint pain (email me and we will find out what is going on)
Do approximately 10 repetitions (per side)
Do not get frustrated, the stretches WILL get easier and your balance WILL get better!
Enjoy!
You will need a Quicktime video player on your computer in order to view the video clip. You can download the Quicktime video player, if necessary at http://www.apple.com/quicktime/download

53
Last completed: 2-9-09
Lower body Workout
For this challenge you will need one kettlebell

Today you will be doing:
Tactical Lunge
Twisting Dragon Lunge
Renegade Lunge

• Beginners: Do 4 sets of 5 repetitions for each exercise.
• Intermediates: Do 5 sets of 6 repetitions for each exercise.
• Advanced: Do 5 sets of 10 repetitions for each exercise.

If you are of the competitive or meticulous nature, record your:
• Overall time it took to complete the workout (rest time included)
Kettlebell weight used
Level of expertise
Any amendments you made to the workout
A 1-5 rating of the workout (1 being awful, 5 being awesome)
And post your information as a comment to today’s workout.

You will need a Quicktime video player on your computer in order to view the video clip. You can download the Quicktime video player, if necessary at http://www.apple.com/quicktime/download


Comments from last time:
Re: "Basket Case"
by Kim on Mon 02 Jun 2008 05:44 PM EDT | Profile | Permanent Link
Time: 19 minutes
Weight: 12 kg
Level: Intermediate
Rating: 5

I loved this workout, even though it was hard. I'm still pouring sweat! I need to work on my stiff hip joints - it's hard to do renegade lunges (can't get down very far).

Re: "Basket Case"
by LA on Tue 03 Jun 2008 05:00 PM EDT | Profile | Permanent Link
Mom and I did this workout together...it was really good. We had trouble balancing on the twisty ones...out of breath, but encouraged to keep working!

Beginners
LA - 8
Mom - 6

Re: "Basket Case"
by janet4duke on Wed 04 Jun 2008 09:00 AM EDT | Profile | Permanent Link
30 minutes
Advanced
20 lb bell
Rating 3 (Hate leg workouts!)
We added a quarter mile run in between every two sets. Are we training for the summer Olympics coming up?

Re: "Basket Case"
by korewellness@yahoo.com on Wed 04 Jun 2008 06:38 PM EDT | Profile | Permanent Link
Time: 30 Min
Level: Advanced
Weight: 30 lbs
Rating 5
Amendments: Ran 1/4 mile after every other set

Re: “Basket Case” (October 2008)
by Kim on Mon 06 Oct 2008 06:28 PM EDT | Profile | Permanent Link
Time: 30 minutes
Weight: 12 kg
Level: Advanced
Amendments: Last set, dropped to an 18 pound bell
Rating: 5
Reply
Re: “Basket Case” (October 2008)
by janet4duke on Thu 09 Oct 2008 12:51 PM EDT | Profile | Permanent Link
Time: 30 minutes
Weight: 25lbs
Level: Advanced
Amendments: I believe we did 5 sets of 8 reps.
Rating: 4 (Still hate leg workouts!)
Reply
Re: “Basket Case” (October 2008)
by korewellness@yahoo.com on Tue 21 Oct 2008 09:25 PM EDT | Profile | Permanent Link
Did this one twice
Time: 16 min the first time / 25 the second
Weight: 16 kg / 12 kg
Level: Intermediate
Rating: 5 (need to go up levels next time... but I was sore!)

35
Last Completed: 1-9-09

Whole Body balance Circuit
For this workout you will need one kettlebell

Today you will be doing:
Single Leg Buck and Press
Single Leg Deadlift and Row
Single Leg Slingshot

• Beginners: Do 3 sets of 5 reps of each of the above exercises on each side.
• Intermediates: Do 4 sets of 5 reps of each of the above exercises on each side.
• Advanced: Do 5 sets of 5 reps of each of the above exercises on each side.

If you are of the competitive or meticulous nature, record your:
• Overall time it took to complete the workout (rest time included)
• Kettlebell weight used
• Level of expertise
• Any amendments you made to the workout
• A 1-5 rating of the workout (1 being awful, 5 being awesome)
And post your information as a comment to today’s workout

You will need a Quicktime video player on your computer in order to view the video clip. You can download the Quicktime video player, if necessary at http://www.apple.com/quicktime/download


Comments from last time:
Re: “Extraordinary Renditions” (September 2008)
by Kim on Sat 06 Sep 2008 10:10 AM EDT | Profile | Permanent Link
20 minutes
12 kg bell
advanced
no amendments
5 rating (love core workouts!)
Reply
Posted to:
Main Page
Secure
Comments
Comment notifications for this article:
Post a comment
Re: “Extraordinary Renditions” (January 2009)
by Kim on Fri 09 Jan 2009 06:12 PM EST | Profile | Permanent Link
Time: 23 minutes
Weight: 18 pounds
Level: advanced
Amendments: none
Rating: 5+

Good Afternoon!
I am planning on doing some filming for some new workouts in April. I have about 15 new workouts that I am planning on filming plus redoing some of the poorer quality videos of current workouts. I wanted to ask you all if you had any suggestions for exercises you want to see more of or specific types of workouts that are your particular favorites. I am also going to film band stretching as I am eager to get those videos up for you do start using to help maintain / increase your flexibility! I am open to suggestions and would love to hear your opinions!
Have a wonderful day and keep up the great work!

67
Last completed: 10-31-08

Walking Workout - Whole Body
For this challenge you will need two kettlebells.
When doing a walking workout, you complete a stationary exercise then do a moving exercise for a set distance, usually 10-20 yards. When you get to the other end, complete the stationary exercise again, and return to your starting position again with the moving exercise. You would then continue on to the next pair of exercises. Down and back consists of a full set of the pair of exercises and a full set of each of the exercises in the challenge consists of a full round, but you can do a half round by doing a half set which consists of doing one pair of exercises (one stationary and one moving) on the way down, and the next pair of exercises on the way back.

Today you will be doing three pairs of exercises:
10 Swings and 10 yards of Walking Presses
10 Bent-over Rows and 10 yards of Farmer’s Walk
10 Clean and Lateral Raises and 10 yards of Overhead Walks

• Beginners: Do 2 rounds.
• Intermediates: Do 3 rounds.
• Advanced: Do 4 rounds.

If you are of the competitive or meticulous nature, record your:
Overall time it took to complete the workout (rest time included)
Kettlebell weight used
Level of expertise
Any amendments you made to the workout
A 1-5 rating of the workout (1 being awful, 5 being awesome)
And post your information as a comment to today’s workout.

You will need a Quicktime video player on your computer in order to view the video clip. You can download the Quicktime video player, if necessary at http://www.apple.com/quicktime/download


Comments from last time:
Re: "All bent out of shape"
by Beth on Fri 27 Jun 2008 06:56 PM EDT | Profile | Permanent Link
22 min 2 15 lb bells intermed 5 + rating my whole body is fine my arms are ready to fall off didn't know cleans and lateral raises could be so hard

Re: "All bent out of shape"
by Kim on Mon 30 Jun 2008 05:25 PM EDT | Profile | Permanent Link
Time: 28 minutes
Weight: 18 lb bells
Level: Intermediate
Amendments: None
Rating: 5

This walking workout was much easier than the lower body ones, but was still plenty hard. The walking presses were difficult! And who knew that after farmer's walk a set of rows could be so hard!

Re: "All bent out of shape"
by korewellness@yahoo.com on Sat 05 Jul 2008 04:12 PM EDT | Profile | Permanent Link
Time: 35 minutes
Weight: 30 lbs
Level: Did 3 full rounds - Intermediate
Amendments: None
Rating: 5 (It is absolutely amazing how hard coming back each time was!)

Last Completed: 8-11-08
Summing Circuit - Legs
For this challenge you will need one kettlebell
When doing a summing circuit, you will go circuit style through the exercises listed. The repetitions of each subsequent exercise will increase by a certain factor. Make sure you note the pattern of increase in the repetitions before you start so you don’t have to run back and check reps in the middle of the circuit.

Today you will be doing:
7 – Front Squats
14 – Deck Squats
21 – Squat Jumps

• Beginners: Do 3 sets
• Intermediates: Do 4 sets
• Advanced: Do 5 sets

If you are of the competitive or meticulous nature, record your:
Overall time it took to complete the workout (rest time included)
Kettlebell weight used
Level of expertise
Any amendments you made to the workout
A 1-5 rating of the workout (1 being awful, 5 being awesome)
And post your information as a comment to today’s workout
You will need a Quicktime video player on your computer in order to view the video clip. You can download the Quicktime video player, if necessary at http://www.apple.com/quicktime/download


22
Comments from last workout:
Re: “Raise Cain” (August 2008)
by korewellness@yahoo.com on Sat 16 Aug 2008 07:00 PM EDT | Profile | Permanent Link
Time: 18 min
Weight: 16 kg
Level: Advanced
Amendments: None
Rating 5

Ahh, the beginning of a new month!
I sincerely hope that you have been enjoying the Swing Club Workouts. Just a reminder to let you know that the Swing Club monthly fee is due. You can pay for Swing Club month to month with Paypal or set up a subscription with Paypal to have the monthly dues drafted from your chosen method of payment monthly. To do this, just go to www.kettlebellswingclub.com and click on the monthly dues link. If you have set up a subscription, you can simply ignore this email.
Thank you for your continued commitment to health and wellness, you all are doing great!
Elise Matthews