SWINGSISTA FRI WOD 22.06.12

Heellloooooooo, it's CRAP weather here in Cambridge!! So probably best to stay indoors for this one :o)

You will do 4 Rounds of the following exercises, taking a 2 minute break after each round

1. 5 Reps of -->  2 squat Jumps, 1 Tuck Jump, to 3 press-ups (That is 1 rep)

2. 25 x Kettlebell Swings (DBL)

3. Bear Crawls - Count 20 reps using your hands (2 hands = 1 rep)

4. 10 x KB Clean L

5. 10 x KB Clean R


After completing 4 Rounds please finish with holding a Front Plank, for as long as possible ;o)


See ya soon,

Charlie and Liz xxx

SwingSista WOD for Monday :o)

Morning ladies, we hope you have had an amazing weekend in the sunshine :o) I don't know about Lizzie, but I took the whole of Sunday off to just rest and take it easy. 


Here is your Work-out of the Day (WOD) for Monday ...

OverHead Swing


Turkish Get-Up  I absolutely LOVE this video of Lauren Brooks  TGU'ing a 24kg Kettlebell! She is a complete inspiration to me. She has been trained by the RKC which is my goal for 2013! This year, I hope to be able to pass the Hardstyle Kettlebell Certification which is a one day course, and then get my training sorted to be ready for the 3 day RKC course. 


Kettlebell Manmaker 


Have a great day,


Love, Charlie and Lizzie x

#SaturdaySwingSistas WOD

Morning #swingsista's :o)  New WOD up for you today ~ You will need a timer, a kettlebell and a skipping rope.  Three rounds for time.. Let us know how you get on! Have a great weekend in the sunshine x

Kettlebell Halo   GREAT for working shoulder mobility 


Stiff-leg Dead-Lift   You can use 1 or 2 bells for this exercise 


Figure 8 to Hold  Focus on engaging core muscles and keeping your chest up, squeezing the glutes on the upward phase.


Looking forward to hearing your times :o)




Much Saturday LOVE,




Charlie and Lizzie xxx


#swingsista 

TABATTA WOD 25.05.12

Here is your #wod for Friday the 25th May, ideally this should take you 12 minutes. Set your timer for 8 x rounds of 20 secs work and 10 secs rest. Your option is to rest between each super-set (or NOT :p)

Super Set 1 


Swings (Dbl or Single) 
Mountain Climber    Place both your hands on the Kettlebell as a harder option ;)




Super Set 2


Kettlebell High-Pull


Super-set 3 


Deck Squat 


Janda Sit-up