SATURDAY SWINGSISTA WOD 11.08.12

Hello, and a HAPPY SATURDAY to you all! :O) I'm off to Mersea Island today to enjoy the sunshine, wahooo! Bring on the beach! Here is your WOD for today, which I have just done, and have to say it's a good'un.. 



Workout: --> AMRAP 20 min

Cossack squat 5 each side 

Heavy swing X 10   Choose your heaviest kettlebell, or if you have two lighter KB's, do a double swing.
Commando Crawl 30 ft
Deck Squat x 10
1 run round park OR block

In case you missed it, I was interviewed by Management Today about why I started up my company Cambridge Bootcamps.. Read the interview HERE 

Let us know how many rounds you managed, and have a GREAT w.e.

Much love, 

Charlie and Liz 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 THURS 28.06.12

Good Morning peeps - It is a beautiful day here in Cambridge, I hope you have some sunshine too 

☀☀☀

We had a request for some 'Core' work today, so here goes..  As you may or may not know, Kettlebell exercises work the core all the time, and it is EXTREMELY important to engage your tummy at all times whilst you use them. Imagine you are being punched in the tummy whilst performing all reps - This will encourage  the stabilizer and deep core muscles to work effectively to keep your joints and spine aligned throughout a kettlebell move   😉




Complete as many rounds as possible in 12 minutes of:-->


12 x Janda Sit-ups
12 x Low Oblique Plank (Hands on Kettlebell if feeling frisky ;) - 2 legs = 1 rep
12 x Russian Twist (Hit Kettlebell down to L+R for 1 rep)
12 x Pullover to Crunch

Have a lovely day,

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