SWINGSISTA WOD 11.12.12

Hi everyone, HAPPY THURSDAY :D 

Today's blog will be short and sweet as I have time this morning to get the WOD done!! Yay me!!! 

We will be working on some Isometrics today, so get your ZONE on! 

Set your timer for 4 rounds of 50/10 and complete these couplets.

ONE

1.  Goblet Squat 

2. Hold a wall squat  (Advanced hold the weight) 

TWO 

1. T-push-ups

2. Hold a low press-up position 

THREE

1. Sumo Deadlift High-Pull

2. Hold low sumo squat (Option raise heels) 

FOUR

1. Plank Jax

2. Front plank with glute squeeze

MUCH LOVE :D

Charlie x

http://www.purplefitness.co.uk

http://www.cambridgebootcamps.co.uk 

Tuesday SWINGSISTA 09.10.12

Morning my SwingSistas :O)

I hope you are all well, how are you doing today?  What are you doing to move further towards your goals?

As you know I have been training with Kettlebells for sometime, but following a rather bad injury around 8 months ago, I have been working on fixing myself to be able to train again. This combined with many hours of work means that my mojo has been slightly affected over recent months. I feel it is SO important to look after yourself, and teach this to my own clients daily, but have failed to yield my own advice just recently. Therefore, this week, I chose not to teach my 4 bootcamps (that I run) and to have some time with my son in the mornings before he goes to school, and in the evenings - This week I chose to take care of myself..

What do you guys do to take care of yourselves? 

Anyway, here is your Tuesday WOD :)

Complete 3 or 4 rounds of the exercises below x

• Bunny Hops X5 Forward X5 Reverse
• Kettlebell Pull-over (bridge) press x 10
• Military press L+R x 10
• Bulgarian Lunge L+R x 10
• High Pull L+R x 10
• Smashes x 10 (Use a weighted ball if you have one, if not, get some sand in a pillow case, and throw that to the floor) 
• Box Jumps ;) x 5 
• ONE RUN 200m 

My plans for training are now being scheduled into my week more often than I have been, and taking care of oneself needs to be a priority :)


Have a great day x

Charlie 


http://www.cambridgebootcamps.co.uk
http://www.purplefitness.co.uk

Cambridge Personal Trainer

SWINGSISTA WOD 04.10.12

Hey SwingSistas :)

Here is your WOD, again this is another one I have been doing with my Cambridge Boot camper's 

I will adapt it for W.O at home..

Give yourself 20-30 minutes, although if you have less time that is equally fine :o)



Get a pack of cards, and shuffle them.  Put them in a pile near where you are working out - each suit will represent an exercise. Do the number of reps that the card tells you to do, and see how many cards you can work through in the allotted time.


❤    =  Burpee press-up with a forward Jump


♦    =  Straight-Leg Dead-Lift 


♠     =  Kettlebell Swing


♣     =  Kettlebell pull-over press

FACES = 25 Reps

ACE      = 10 x Reps of everything

JOKER  =  Sprint as far as you can


I found this EXCELLENT teaching video for the Kettlebell Swing which helps you with trouble spotting if you feel you are experiencing pain or it just feels 'wrong' ..


I hope you enjoy this as much as we did :O)

Charlie x

SwingSista WOD 02.10.12

Hello Hello Hellooooooo! It's been a while, but we are BACK today to give you a Pyramid WOD that my Cambridge Bootcamp ladies have been doing this week. It is slightly longer than our normal WOD's but also if you do have a spare 40 mins to work-out this will bring about intensity and SWEAT :O)

Set your timer for 30/30.

In this Pyramid WOD, we will be doing 1 exercise for 30 seconds, rest for 30 secs, then 2 exercises for 30 secs each, then rest and so on until we do 6 exercises in a row.

Start with

1. Goblet Squat ~ 30 secs rest

2. Goblet Squat, Kettlebell dbl handed swing ~ 30 secs rest

3.  Goblet Squat, Kettlebell Swing, Tactical Lunges ~ 30 secs rest

4. Goblet Squat, Kettlebell Swing, Tactical Lunges, Russian Twist ~ 30 secs rest

5. Goblet Squat, Kettlebell Swing, Tactical Lunges, Russian Twist, Coffin Sit-up ~ 30 secs rest

6. Goblet Squat, Kettlebell Swing, Tactical Lunges, Russian Twist, Coffin Sit-up, Burpee-press with a Double Jump.

Take 1-2 minutes rest, and then repeat backwards beginning with the Burpee-press+Double Jump :O)



I hope this makes sense, it certainly kicked our girls asses (in a good way) :)


Much SS love, Charlie + Liz xxx

SwingSista B'day WOD 21.09.12

Hey hey SwingSistas! Today is our Lizzie's B'day so HAPPY BIRTHDAY LIZZIE!!!!

In honour of our SwingSista, today's WOD will be a special Take on the Crossfit way of doing things.



21-12-09    Basically you will do 21 reps of each exercise, followed by 12, followed by 9 :)



1. Kettlebell Deadlift

2. OverHead Squats (Use 2 bells if you have them, or 1, but do L+R for reps)

3. Downward Dog Push-up 



To finish off - let's do a 34 SECOND Burpee round just for FUN x 4 :))

hehe x

Have a great day, Charlie xx

SWINGSISTA WOD Tuesday 04.09.12

Hey guys, how are you doing today? It's TUESDAY already, and time flies when you are having fun ;)

Our Kettlebell and Primal Move work-shop with James Breese of kettlebellFever went VERY WELL on Sunday, a HUGE shout out to all the Twitter people who came from all over the UK to attend our day. I couldn't have been prouder of everyone - working out for 4 hours non-stop is pretty tough!! #hardcore..  

Some pics of our work-shop.. SwingSistas + SwingBrothers do their THANG ;)

Everyone LOVED the Primal Move section which was 40 mins of non stop movement, strength, and flexibility. You can see why this is becoming one of the fastest growing fitness movements in the UK.

Anyway, here is your WOD for today..

You will have 5 exercises to complete for 10 mins. Make sure you warm up effectively. 

ON THE MINUTE EVERY MINUTE PLEASE COMPLETE 10 X BURPEES (Your level)

1. 10 x Heavy Kettlebell Swings

2. 10 x Reverse lunges holding KB to your chest.

3. 10 x Plank Builder

4. 10 x Mountain Climber (2 legs = 1 rep - Hands on KB to make it harder)

5. 10 x Jump Lunges

ENJOY, see ya soon 

Charlie x

SWINGSISTA WOD Tuesday 21.08.12

MORNING!! Anyone else getting bitten to DEATH by a new breed of Mosquitos??? What ARE they?? I have spent most of my life being the smug bird who never got bitten!! NOW, I am being eaten alive by things that leave HUGE holes on your body!! And they HURT!! Daggnamit!


Anyhoooo, today's challenge is a Time Trial..

Get your timer, and your favourite Kettlebell.

Time yourself doing 300 x dbl Handed kettlebell swings. Post your time :O)

If you have time go for a power walk, or a 5 k run straight afterwards.

Muchos love,


Charlie x

SATURDAY SWINGSISTA WOD 18.08.12

Happy Saturday peeps, Lizzie is now away on a well deserved break, and it is MEGA hot here already, so I am hoping for a scorchio day! Best get the WOD done early to avoid working out in the heat that is due today :O) Wahoooo!

TIMER -> Set for 30 secs work x 4 30 secs rest.

1. Walking Kettlebell swing forward.

2. Walking kettlebell swing (backwards) 

3. Walk-out to press-up 

4. High-Knees OR Skipping with High Knees.

Repeat 4 or 5 times as time allows.



Have a GREAT w/e.

Charlie x

SWINGSISTA WOD THURSDAY 09.08.12

hey hey swingsistas :O)  Today, we have the honour of providing a work-out by the lovely Jen Sinkler (Survival of the Fittest) who actually did this Kettlebell work-out for Marianne Kane of MyOMyTV

It was such a goodie, that I thought I would post it here, and with their permission... Here it is :O)

http://www.youtube.com/watch?feature=player_embedded&v=Wqqm-wzalMg


I particularly love the Kettlebell snatch lunges ...

Off to do this now..

Ciao Charlie and Liz xxx

SWINGSISTA WOD FRI+SAT 3/4TH AUG

Morning tweeples, a very busy week for both myself and Lixy, my son has been very poorly, so getting to the laptop for workouts has been pretty much non-existent!! HOWEVER, today at Cambridge Bootcamps we have had a SUPERHERO day, and this appears to have caused excitement on twitter :O)

Therefore I said I would post the exact w.o we are doing today with the girls for SWINGSISTA!

We did 3 rounds of the 50/10 Tabatta, and then tried to complete the last group of exercises as quickly as possible! I would suggest doing the 50/10 today, and saving the last part for your Saturday w.o if time is short.

Spiderman Burpee


Hell boy Smash downs (45 secs, minus the burpee attached, unless you really want to :)))


Elastagirl Squat to press


Silver Surfer pop-ups - Jump up low, rather than stand to squat as this girl is doing


Wonderwoman starjump, 4 x punches


Incredible Dash (sprint!)



Hope you enjoy this!!  IF you don't have any sandbags, do a Kettlebell Swing for 50 seconds like you mean it ;)


Much love, Charlie and Liz xxx

SWINGSISTA WOD Fri 27th July'12

Hellooooooo SwingSistas, sorry for late post, I've been in sunny London with my boy!! We have some exciting news, we launched our new Facebook page yesterday.... Here it is!!

SWINGSISTA ON FACEBOOK      If you get the chance please like us and share our page.. THANK YOU!! 


Today's work-out is bought to you by the letter O for OLYMPICS!!!!!

3 Rounds :--->

1. Inchworm to X-Body Mnt Climber to press-up  10/15 Reps

2. 10 x Clean L

3. 10 x Clean R

4.  Single Leg Dead-Lift L x 10/15

5. Single Leg Dead-Lift x 10/15

6. Front Plank - Option, jump feet from side to side x 20. If no jump, tap each leg out 20 x

If needed rest for 1 minute between rounds :O)

ENJOY!!

Charlie and Liz xxx

SWINGSISTA WOD for TUES 24th July 2012

Good morning tweeps, it's SO GORGEOUS outside today, this one is for the park :D  Take 1 or 2 of your chosen Kettlebells with you, some water and your timer :D

Set your timer for 50/20 x 6 rounds and repeat as many times as you like.

1. Bulgarian Lunge holding the KB in Left Hand. Right foot on bench.


2.  Bulgarian Lunge holding KB in R hand. L foot on bench. 


3. Walking Kettlebell Swing 


4. Pull-up from Climbing Frame


5. Uneven Squats on a step R leg (Let KB hang is in video)


6. Uneven Squats on step L leg (Let kb hang as in video) 



Hope you enjoy that one . Let us know how you get on 


Much love, Charlie and Liz xxx

SWINGSISTA WED WOD 27.06.12

Morning ladies (and gentlemen if we have any here) Here is your Wed WOD ;)

We will be doing reps today rather than time, post your time by all means, but work on technique rather than speed..

I found this site, which gives you 10 free lessons on how to use Kettlebells safely and effectively, take a look and let us know what you think http://www.kettlebellsystemauniversity.com/public/How-To-Use-Kettlebells.cfm   Facebook page here --> KETTLEBELL SYSTEMA


2-3 ROUNDS OF ->

1. 25 x Kettlebell DBL Swings (as heavy a weight as you have)

2. 3 x Left TGU

3. 3 x Right TGU

4.  5 x Left Windmill

5.  5 x Right Windmill

6. Single or DBL Military Press (If DBL, please do 10, if SGL please do 5 each side)

If you fancy a finisher, please set your timer for 8 rounds of 20/10 and just blast out those Burpees for 8 full rounds ;o)



See ya'll soon !! :o)

Charlie and Liz xxx

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 THURS WOD 21.06.12

This is a RAINY SWINGSISTA WOD for you today, I don't know about you but I am saying "Sod you Summer - I'm wearing my flip-flops anyway!!!!"


Set your timer for 4 Rounds of 45 secs work 15 secs rest -->


1. Skipping


2. Reverse Lunge holding Kettlebell of choice.


3. Renegade Rows (Either with 2 Kb's or BW if only 1 kb)


4. Kettlebell Up and Over    (32 seconds into video) 

Here is a picture of the SUNSHINE to cheer you up :o)






Charlie and Liz xxxx

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