On your marks, set, swing...!

[trimlee]

Hi there, a couple of us are starting a round of Kettleworx at the same time (next week from 9th July 2012) so this thread is to buddy up as we complete it.
All welcome to join

Daisybell18 are you in?

 

[trimlee]

Oops, sorry, I was off for a couple of days.
Plan is to cover the Kettleworx programme over the next 6 weeks - doing core, cardio & resistance once a week over 3 sessions (e.g.
Mon - Core, Weds - Cardio, Fri - resistance)
You can choose what order you do them in

 

[trimlee]

KW Wk 1 Cardio (two sets)
Squat & upright row
Halos
Two handed forward swing
Squat Slam dunks
One armed upright row
Kettlebell punches (ding ding!)
Cross-over push ups
Baseball catcher heel raise
Back step lunge & overhead press
Fast feet slam dunk
Kettlebell holds
Mountain climbers


Did Set 1 with 10kg, Set 2 with 7.5kg bell. Palpitations, sweating, lots of pauses!
Feel jelly-like right now

 

[daisybell18]

Found you at last! I'm in with my mates Thug and Ryan.

 

[daisybell18]

I am seriously impressed. 10kg! How long does it take to get used to the header weights? I used my 8kg yesterday but getting it above my head was touch and go. Even in the cool down I reverted to my 4 kg for the final overhead stretch.

Was feeling a few twinges and didn't want to injure myself.

I do resistance, cardio and core on the basis that I start easy, do the hardest next then finish off. This thread will help me enormously as I have a tendency to forget what week I am on. Last time I did week 5 twice by mistake.

 

[trimlee]

Hi Daisy, welcome aboard!
It takes me about 6 weeks to get used to a heavier weight. I have gone up in 2.5kg steps (2.5kg then 5kg then 7.5kg then 10kg)

I just got the 10kg recently. To be honest I am not completely comfortable with the 7.5kg but got inspired and wanted to challenge myself!

When increasing weights I have tended to introduce the heavier weight for one set only then swap down for the second (and third if it's core). Then after a few weeks I try to brave it with the heavier bell all through.

I couldn't do the KB punches with the 10kg -actually struggled with the 7.5. As for the KB hold - my arms simply couldn't do it so I swapped down for that too.

I know what you mean about above head moves, for the cool down I had to use all my strength to get the bell back over my head!

 

[Triplestep720]

Hi! I hope to join you guys when I get my kettleworx package in a few days time.

 

[daisybell18]

Today is week 1 cardio which as I recall is one of the toughest in the series. In for a penny, in for a pound, I suppose. Although I have felt a bit of stiffness in my back and gluts, nothing to write home about so perhaps I can afford to push myself a little bit harder.

Are there any particular exercises where I need to pay extra attention to form to avoid injury? I think I am quite good at sitting back for the swings and Ryan always stresses the need for a flat back when doing the law mowers.

Another question. Do you experience a weight gain or stall when you change weights? There has been quite a bit written about fluid retention around repairing muscles.

I have to get off the Internet now and actually do my KB instead of talking about it!

 

[daisybell18]

Finished week 1 and my gluts are pulsing like nobody's business. Have struggled but persevered with Thug8. Week 1 core, I managed to do all the exercises with him but had to use an extra hand to support the weight for the half get up. Just don't have the strength yet for one had lifts.

 

[trimlee]

Finished week 1 and my gluts are pulsing like nobody's business. Have struggled but persevered with Thug8. Week 1 core, I managed to do all the exercises with him but had to use an extra hand to support the weight for the half get up. Just don't have the strength yet for one had lifts.

Good job; you'll work your way up for sure Daisy

 

[trimlee]

I have to admit I missed 2 of my week 1 workouts despite good intentions, sorry

However, I'm determined to press on from week 2 onwards, starting tomorrow

 

[Mis-behave]

Finished week 1 and my gluts are pulsing like nobody's business. Have struggled but persevered with Thug8. Week 1 core, I managed to do all the exercises with him but had to use an extra hand to support the weight for the half get up. Just don't have the strength yet for one had lifts.

Well done Thug8 is def hard work! I was using one in Jan/feb before my shoulder was diagnosed had to drop right down to a 5lb bell on my right side cause of my shoulder, and a 4kg on my left as I didn't want to work my left too hard and end up lop sided lol

 

[trimlee]

Hi Mis-behave, is your shoulder healing now? Good that you can still exercise even though it's a lower weight.

 

[trimlee]

Week 2 Core.
I was wibble-wobbling after the workout this morning. I barely did set 1 with 10kg (I need to be a lot stronger to face core rows & half get-ups with 10kg!) and swapped down to 7.5kg for sets 2 & 3.
I joined the abs challenge thread and so have committed to doing fast abs for the next 6 weeks (eek!). Did that after core and felt jelly-like after.
Hey, it's all good!

 

[Mis-behave]

Hi Mis-behave, is your shoulder healing now? Good that you can still exercise even though it's a lower weight.

Have surgery scheduled for 22 aug to fix it

 

[daisybell18]

Week 2 Resistance. 8kg bell is still really hard work. I managed the half get ups (just) but the one arm shoulder press nearly defeated me. Had to use my other hand to support the bell. Is there anything technique wise that I can do to help? Kettlebells isn't about brute strength so how can I get the weight above my head?

Cannot believe the impact on my glutes. Every morning when I wake up I am as stiff as a board, especially in the derrière. Must be a sign that something is working. When I started with 4kg (Fairy cake) I did the Kettlercise DVD and I used to feel my back muscles burning when I exercised. Don't get this with KWX. It will be interesting to see how I get on in the UK in August as that is the DVD that I have there.

 

[trimlee]

Week 2 Resistance. 8kg bell is still really hard work. I managed the half get ups (just) but the one arm shoulder press nearly defeated me. Had to use my other hand to support the bell. Is there anything technique wise that I can do to help? Kettlebells isn't about brute strength so how can I get the weight above my head?

Daisy, you might have to swap down for moves that you aren't able to do with the 8kg bell yet, to avoid injury. I think this commonly happens when we first up the weights. You will get stronger as you progress!

 

[daisybell18]

Daisy, you might have to swap down for moves that you aren't able to do with the 8kg bell yet, to avoid injury. I think this commonly happens when we first up the weights. You will get stronger as you progress!

Thanks for the advice Trimlee. I am paying extra special attention to form and not doing quite as many reps on some of the exercises. Already becoming used to the feel of 8kg, even if it is like trying to lift a bus above my head! Good to know it does get better. I am doing week 2 cardio today. Wish me luck.

 

[trimlee]

Hey Daisy, I just completed week 2 cardio myself! How did it go with you?

The routine is:

KW wk 2 cardio:
Around the body pass
One armed swing
Run around the kettle bell
Jumping jacks
Squat & press
Core rowers
Pull over & crunch
Sitiing press & crunch
Cross over push ups
Seated figure 8 pass
Back scratcher squat
Kettlebell hold

All I can say is what a workout!

 

[daisybell18]

Hey Daisy, I just completed week 2 cardio myself! How did it go with you?

The routine is:

KW wk 2 cardio:
Around the body pass
One armed swing
Run around the kettle bell
Jumping jacks
Squat & press
Core rowers
Pull over & crunch
Sitiing press & crunch
Cross over push ups
Seated figure 8 pass
Back scratcher squat
Kettlebell hold

All I can say is what a workout!

Wish I hadn't read that! I have yet to do mine today. Grits teeth....