I just did 11:15 mintues of the 40 minute Inpower Fitness Kettlebell workout. I was using the 22.5 lb weights on the kettlebell and had to quit now because of arm soreness and fatigue. Also, I hit my knee on one of the passarounds so it is hurting a little, but not nearly as much as my arms do right now. This is a GOOD workout, but it will take me a while to build up to doing it all the way through.
I will probably do some more working out later and edit this post when I do that. Not sure if I’ll pick up with the rest of the kettlebell routine or try something else.
then I had 5 minutes rest… then… using 10 lb weight on one end of a three foot barbell…
10 Shovel Glove Levered Curls on each arm
and 10 Shovel Glove overhead Tricep Extensions on each arm
20 Shovel Glove Moulinets on each arm, counting one swing to both sides as one
then 1 minute rest…
followed by 50 straight out ab wheel roll outs
then 5 minutes rest…followed by 3 minutes of nonstop kettlebell swings.
I’m feeling exhausted extremely now… so I think I’ll call it quits for today’s workout but might sit here a few more minutes and ponder if I should do more here or not. My back is telling me to stop, so I’ll probably listen to it and take a shower here in a few minutes.
Even though I was planning on working out tomorrow to make up for that rest day a couple of days ago, I might just use tomorrow as a rest day if I’m still sore after today.
ok… one last edit… about 20 minutes or so later.. I just completed 50 kettlebell swings. Now it’s really time to shower.
It’s the 44th evening of the 1000 day challenge. Tonight I did the Power 90 Cardio Abs III-IV Workout and then after that, when I was exhausted and “sweating like a dog” as Tony calls it, I did 20 kettlebell swings followed by 20 Kettlebell Passarounds. I’m not sure if passaround is the official name for it, but that’s what I call it… where you hand off the kettlebell from left hand to right hand while swinging it all the way around your waistline. I did 10 of those to the left and then 10 to the right.
Day 40… still taking it easy a bit…trying to rest to get better a little… but… I did swing the Kettle bell a little this morning… upped the weight to 22.5 lbs and did about 20 swings and then 10 pass-around-the-waists each way… then a couple of snatches on each arm.
I might try to do that again in a few more hours… If I can get 2-3 sessions of that in it’s a little more than nothing… IT’S A BIG JUMP adding 7.5 lbs to the weight that I was using last time…
edit… ok… it’s about 15 minutes later… and I just did another set of 20 swings… will probably continue this on and off throughout the day.
edit… lower back pain a little after that set… so now lowering weight back down to the 15 lbs.
about 15 minutes later… another 20 swings… much easier with the 15 lbs… don’t feel like I’m going to kill my back.
an hour or two later… 20 more swings.
sticking with this weight for now because I probably need to work on form more… even though it seems like I’m doing it right… I have a mirror and watch myself in it… might be time to use webcam to record it to study where the form is wrong.
This evening I just did another 20 swings… on this go round I upped the weight to the full 30 lbs and focused on form more so than anything else… Back does not hurt too bad this time… form is definitely important. Can I do 17 minutes with this 30 lbs on that 40 minute tape like I did the other day with the 15 lbs?… probably not, but I can work on form and slowly build up to that the right way so that I hopefully don’t learn a bad form and injure myself…
Kettle Bells are not my primary workout for now… more of a weekend and add-on workout during the week… However eventually that might become my main workout… just not quite yet.
Since I did some form of exercise today even though most of the rest of the day was fairly restful, I won’t feel so bad about making tomorrow rest/chore day… I probably need another day of rest anyways since I’m still not feeling 100% better since that sickness hit… people say you can’t get sick from the flu shot, but I still think that’s the cause of it.. that and allergies… there have been other sicknesses going around too… who knows, maybe I caught something from someone who was standing in that long line with me to get that blasted flu shot?
ok, back did not hurt during the 20 swings with 30 lbs, but it did a sting a little about half an hour after that… so it’s back to 22.5 lbs… and one more 20 swings tonight… (I think… may work in more but probably not)
Today’s workout is now complete… I did 17 minutes of the 40 minute kettle bell workout. I still was exhausted at the get ups stage like I was last time I tried this video…
but… unlike last time, I was using 15 lbs on the weights this time whereas last time it was only 7.5.
So then I took a 5 minute breather/ water break, got out the 10 lb one sided weight bar (shovel glove) and then did several shovel glove moves, doing 10 or so reps on each arm for each exercise. Exercises I got through were aim the spear, giant wrench, levered curl, tricep extension, levered overhead press and finally moulinet.
I really liked todays mix because the kettle bell works legs/lower core/back and the shovel glove works the upper body/arms/upper core… so it’s a combination that pretty much tackles the whole body with a pretty good workout… and since there is variety you are not working one muscle group to exhaustion…
The shovel glove bar has a couple of bolt holes in the center of it. I really like the whistling sound it makes when doing the moulinet…. sort of a low pitched whirring sound… I got myself a silver lightsaber thor hammer, lol.
I think this combination of kettlebell/shovel glove is probably going to be my one a day workout on the weekends… probably done once on Saturdays since Sunday is chore/laundry/rest/s day… I still might grab kettlebell or shovel glove to do a few swings after some other workouts during the weekdays, but not a full workout like today…
Eventually, someday I will conquer that kettlebell tape and do the full 40 minutes, even if it’s the last thing I do – it will get done someday, lol.
Here’s an interesting article I found yesterday about someone else doing mix of sledge and kettlebells:
note – about an hour after posting this I did another little session with the shovel glove… and about an hour after that did another little session with about 20 kettlebell swings, and 20 pass around the waists both ways.
I just got done with the III-IV Cardio Abs tape. I think this is the first time I’ve ever done the run lunge the proper way… Prior to now I wasn’t pushing my legs back far enough so it was more like just running with raising arms… that was tough on the legs so I had to the do modified bunny hops a little.
After the workout I grabbed the ab wheel and did about 20 rolls straight out and then 20 side ones changing sides every time.
Finally, upped the weight on the kettlebell to 15 lbs and did a few swings and exercises in the gold’s gym kettlebell workout.. Almost had to bend the pin on the thing since the hole for the middle part of the kettlebell adjustable weight thing isn’t lined up just right… it’s close, but just off a little. Finally had to use some plyers to get it to work.
Just completed my workout tonight on the 23rd day of the 1000 day journey…
I did the Level III-IV circuit…
then… I decided what the hell, lets try something different…
so after that I tried this gem of a 40 minute kettle bell workout I found on youtube…
Of course, I was only using the 7.5 lb weight on the kettle bell. If I ever get all the way through that tape, I’ll might eventually up it to 15 lbs, or go for the gold with 30 lbs someday… 40 minutes of that at 30 lbs would kill me after about 5 minutes at the level I am now, lol.
I got to 16:25 before I decided to call it quits. It wasn’t too bad til he started doing the get up off the floor maneuver… I could go a while longer since the caffeine from today is still rolling through my veins … had probably two 45 oz mixes of mt dew with about a shot glass of Tropicana Hawaiian Punch in there + two 30 oz diet mt. dews with a splash of cherry pepsi… I hate diet dew by itself since it’s kinda salty tasting… but… I got to not do this any more… it’s slowly killing me… got to go back to water… caffeine headache is killing me.
I think part of it is the weather… today was extremely gloomy and overcast all day long…
Inspired by various other ‘ghetto bells’ I’ve seen in various places online, and various blogs and websites that talk about how great of an exercise the kettle bell is, the other day I decided to create my own ghetto bell. A ghetto bell is a home made kettle bell substitute…
Here is this lovely beauty:
I will probably use it after work since I keep it in the trunk of my car. It sits next to my ‘Samurai crowbars,’
which I plan to use to do workouts that are similar to the Phayze’s Shovel Glove Moves:
I tried the ghetto bell out today and did about 10 kettle bell swings from between the legs to over head and it is very nice movement and weight, and then did a few shoulder flies with it and it works very nicely. Back was not used to that load, but as I practice it more I will get more and more used to it I think. It’s tough staying with your shoulders far enough back to not hurt your back like you are supposed to do with these sort of heavy swings, but it’s far from impossible. Trick is keeping tailbone and lower back tucked in somewhat, and shoulders back.