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 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