KettleBell Swings

Overlooked, at times, are the therapeutic applications of the swing.  Because of the endurance component in the swing, lumbar stabilizers like  the multifidus, and the quadratus lumborum are activated.  This is stimulation that many of us desperately need, but can not get from other forms of resistance training.  In talking with Dr. Wendy, I’ve learned how absence of back pain is correlated with these stabilizers endurance to a greater degree than absolute strength.  This is substantiated by her clinical experience, and my clients as well.  We’ve seen people who sit all day, have no hip/core strength, and are in constant pain, make a miraculous gains with the swing.  Pain can be decreased, mobility can be enhanced, and your heart and lungs will get they’re work in at the same time!

So we have started the swing class, which is a half-hour class focused on all kinds of swinging, on Monday and Friday evenings at 5:20 PM.  Contact the office to set up a free introductory class , so you can learn the swing and other fun kettlebell moves.  Get started today!

Starting September 21st, Kettlebell class will be held at 12pm and 6pm, on Monday/Wednesday/Friday

Personal training is available by appointment.

Call 360-705-4412 to schedule a free introductory session!

Glute bridge 3×8 ( try 1 footed if too easy)

Workout-  Two hand swing x 30 seconds

Fast walk or jog x 1 minute

Ball slam x 30 seconds

Fast walk or jog x 1 minute

Try to keep this up for 5 rounds (fifteen minutes)

Take extra rest between rounds only if needed

Finisher- Waiters walk x out and back

Rack walk(double) x out and back

Heartbeat walk x out and back

farmers walk x out and back

Hope everyone is having a fun summer! Jake

Light weight, go slow

Workout- Circuit

2-hand swing x 15

2-arm row x8

Split squat x 4/4 ( 4 reps per leg)

2-hand swing x 15

Triceps press x8

Do four rounds with a minute rest in between.  Use a heavy weight for the swing!  Use 2 light KBs for the split squat.

Finisher- Jump rope/ pull-up combo

While everyone is jumping, 1 person does five assisted pull-ups, then the next person goes etc.  people who are not doing pull-ups just keep jumping.  Do three rounds of pull-ups.  If you are alone, just do 1 minute of jumping in between sets of pull-ups

Hip Bridges (on 1 or 2 legs) 3×8

Workout-  30/30 interval

1 arm push press

2 hand swing

moving plank (push-up position down to elbows)

2 hand swing

1 arm push press

jump rope

do three round. rest about a minute in between rounds. 30/30 stands for 30 seconds on/off

Finisher- Farmers walk- pick a heavy weight and go until you have to put it down.  Then take five minutes, and as many trips as needed, to get it back to the gym.  If it takes longer than five minutes, that’s ok, but shoot for five minutes.

They should have videos of the presentations up soon.  Check it out-Jake

http://ancestryfoundation.org/

Workout-  Strength

1-arm press- 3 sets of 3

go heavy and rest 2 minutes between sets

Pull-up-  3 sets of 3-5 (with band or not)

Make the reps hard, but crisp.  Not grinding, or reaching with the neck

Rest 2 minutes between sets

Finisher-  Circuit

Two hand swings x10

Band pull-aparts x10

Bear crawlx up and back

Two hand swing x10

Ball slam x10

Do 4 circuits with 1 minute in between

Have a good monday! Jake

Workout-  Air squat x 6

Push-up x 6

Split jumps x20

Crab walk x up and back

Walking lunge x up and back

Do 4-5 rounds with 45 second rest in between.  Enjoy using your bodyweight!

Finisher-  Vo2 15/15 two hand swings

Try to keep it up for 12 minutes!

Keep  moving during the rest periods!

Let me know how you guys are doing with these workout.-Jake

No hip bridge- Go a bit heavier

Workout-  circuit-

Deadlift x8

Double press x8

Jump rope x 30

Double row x8

triceps press x8

suitcase walk x 4 lengths- 1 hand per round

Take a minute in between rounds and do four of them.

Finisher- 1 arm swings x 1 minute each hand

rest about 1 minute, then

1 arm swing(heavier bell) x30 secs each hand

Got a job at a big gym.  They have a few bells, but it won’t be the same without you guys!

Nice and crisp. If it gets tough….stop!

Workout-   Circuit stations

20 seconds of each, rest 1 minute between rounds, do 5 rounds

Body row

Step-up

see-saw press

Deadlift

Pull-apart

Split Jumps

Finisher- Skipping series(hopefully Stephanie is there!)

Lazy skip

power skip

crossover skip

Monster skip

skater steps

Backwards skip

Do 2 lengths of each then rest and repeat 2-4 times.  Have fun!-Jake