Kettlebell swings (exercise)

Happy Friday! 

 

Today, I am going to go over an exercise that I enjoy doing myself. It is called the “kettlebell swing” and I was first introduced to it during during my exercise science class and picked it up fairly quickly (it isn’t a difficult exercise) but form and technique like any other exercise is very important in order to do this exercise correctly. I am going to discuss how to perform this exercise and give you a briefing on what muscles it works on and then I expect all of you to go out and give it a go & let me know in the comments your thoughts on the exercise.

 

How To Perform The KettleBell Swing:

 
  1. Stand with feet shoulder-width apart, knees slightly bent and toes pointed out. Look straight ahead (choose an appropriate size kettlebell) with the kettlebell between your legs using a two-handed, overhand grip. 
  2. Keep the arch in your lower back, bend your hips back until the kettlebell is between/behind your legs. Squeeze your glutes to extend your hips and swing the weight up.
  3. Allow the weight to swing back between your legs as you bend your hips and slightly bend your knees. Extend the hips and knees to reverse the momentum as you go in for the next rep. 
  4. Repeat for however many repetitions. 

Muscles worked:

  • Hips
  • Glutes
  • Hamstrings
  • lats
  • abs
  • shoulders
  • grip 
  • and chest area

You can also use… 

  • Dumbbells for this exercise 

If you are beginner, choose a lighter weight to begin with so that you can work on getting the correct form down then as you become more comfortable you can then give heavier ones a try. If you have had any prior injuries or conditions, please speak with your doctor before attempting this exercise. Please feel free to share, comment, like and follow me for more exercises. 

 

Your Fitness Blogger,

Shay-lon xxoo

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Theme Changed & Categories mixed up (Time consuming business)

Hello Bloggers,

I just recently changed my blog theme today and have added and removed some categories that I didn’t find productive any longer. This is an ongoing change because I have so many published post that I have to move post around to the correct categories and this will take some time, so in the meantime, things will seem all confusing on my blog perhaps if you use my category drop down list on my blog page. I will continue to work on it, but no promises it will get done within this week, it will be under construction for a little while. I will let everyone know when it is finished up, sorry for any inconveniences. 

Your Fitness Blogger,

Shay-lon xxooo

12 Week Cut Program – Day three

Today was supposed to be a rest day.. 

 

But it wasn’t. The program called for a rest day but if you know me, then you know I workout about 5 – 6 days a week (when I am healthy and active/not when I am pmsing and sick) and so this means, I did WHAT I WANT (typical of me), will I pay for it later? possibly, but I don’t like having too many rest days unless they are necessary and while I am following the program and doing a good job of it for a day three;  I told you I would tweak things to my liking.

 

Today was my LAST day of the push up challenge and I am sore and very happy! It has been a fun rollercoaster of excitement and strength gains, I am proud of myself and I am looking forward to seeing my competitors at the finish line during this challenge. Yesterday, my calories were under, but didn’t meet any of my macro goals except fats (of course) and this is because I am not used to eating more than 3 times a day (I know, I know, judge me later okay) so I am trying to aim little by little to eat 4 small meals a day and work my way up if necessary. I will be discussing this program via YouTube and still posting my workouts on the blog, BUT more in depth via video. 

 

Workout Session:

Circuit #1: 4 rounds

 
  • Man Maker: 5 reps, 40 lb
  • DB thruster: 5 reps, 40 lb
  • DB curls: 5 reps, 40 lb

Circuit #2: 3 rounds

  • weighted burpee: 15 reps, 30 lb
  • kettlebell swings: 15 reps, 25 lb
  • roman sit ups: 15 reps

Circuit #3: 5 rounds

  • hang clean: 5 reps, 50 lb
  • push press: 5 reps, 50 lb
  • alternating lunges: 5 reps, 30 lb
  • squats: 5 reps, 30 lb

Push ups: 50 reps

 

Cardio: 8 minutes – running on treadmill (4.8 speed) no incline. 

 

I made this circuit (it was not in the program) and yes, it was hell! I thought I was going to pass out many times BUT it is a circuit I will do again because the aftermath feels so good. 

 

Let me know if YOU decide to give this circuit a try, I would love to see what others think of it and how well you do 🙂 not to mention, all of you stronger people probably can show off your strength! ha. leave comments and don’t forget to like, share, and follow me! thanks!

 

Your Fitness Blogger,

 

Shay-lon xxooo

 
 

Push Up Challenge – Final Day (Day 30)

https://www.youtube.com/watch?v=fqwJZ8By_uk

Thank you to all of you who have been very supportive of my during this challenge and cheering me on here and on my social media accounts & YouTube channel, ya’ll are awesome and  I appreciate it very much. 

This Month I will not be doing any challenges myself since I am doing this 12 week program but in the future, I will have more, so keep an eye out and still subscribe to my YouTube channel and follow my social media accounts because I will posting videos and pictures more regularly. Thank you!

Your Fitness Blogger,

Shay-lon

12 Week “Cut” program (Day Two)

Hey FitFam,

 

So yesterday I told all of you I would keep you posted on my 12 week program I started, with that being said, I did manage to retweak my macros to my liking, which actually surprised me quite a lot, because my calories went up this time, and I was expecting them to go down, but anyways… they will vary because some days I plan on having low calorie days and high calorie and moderate calorie days (something I will probably share with all of you to keep myself accountable and on track) 

I haven’t yet decided if I will post my meal planning/meals on my blog yet during this 12 week program, it sounded like a good idea though. I figured I would share my IIFYM (macros) with all of you though.. 

 

My New Macros:

Calories: 1878 

Protein: 122 grams

Fats: 59 grams

Carbs: 221 grams

Fibers: 22 grams 

 

 

BMR: 1453

TDEE: 2347

 

Again my starting weight: 144 lb 

Goal weight: 135 lb at the very least, but aiming for 125 lb at the very most. 

 

I think once I figure out the moderate calories, lower calories and high calorie days, I will post it to let everyone know my goals to meet for each week. Yesterday, I stayed within my macros and did very well with the calories too, because I was like 836 calories under my goal. BUT I did not hit all my macros, I hit fats fine, but was under in protein and carbs (which will happen sometimes and I rather that anyways in case I am doing a low cal day) anyways this is all going to take a long time to talk about, so let us skip to the workout. 

 

Workout Session:

 
  • Squats: 3 x 8- 10 (105 lb) but felt very weak during my squats. 
  • leg curl: 3 x 12-15 (50 lb)
  • leg extension: 3 x 12-15 (50 lb)
  • leg press calf raise: 3 x 15-20 (130 lb, 150 lb, 170 lb)
  • Plank: 3 x 60 seconds
  • Twisting hanging knee raise: 3 x 20
  • push up challenge: 45 reps

Yes, I can lift more in all of these exercises (looking back at previous post, you will see this) but I am gradually going to higher the amount of weights, because I want to be able to lift for those specific amount of reps with whatever weight I am lifting without stopping. For example I can do 100 lb in the leg curl and leg extension but not for 12-15 reps, only maybe a good 3 if that, and so.. I wouldn’t start off doing 100 lb until I can build enough strength to do so. Yes, the higher the weights, the lower the reps BUT in my circumstances, I want to eventually go up to maybe 70 lb or 100 and do 12 -15 reps.. (this might sound all confusing) another time I will explain more. 

 

Are any of you doing IIFYM (macros), if so, i want to see your numbers in the comment section and give me some ways you hit your macros and what ways you have missed them. 

 

Your Fitness Blogger,

Shay-lon xxoo

Push Up Challenge – Day 29

https://www.youtube.com/watch?v=LRHN96Ik7b4

Subscribe to my YouTube Channel & Follow my social media 🙂

Starting Tomorrow : March Push Up Challenge (Reminder Post)

Hey Everyone!

I just wanted to remind everyone who was interested that tomorrow will start the March Push up Challenge, and I am very excited to have some of you participate in this challenge. Here is what to expect on the first day:

  1. You will receive an email from me discussing your first day of the push ups 
  2. I will continue to email those in the squat challenge about your challenge – 2 days left & this means you may be doing both challenges until the one is finished. 
  3. Remember you can re-read the rules and expectations at any time here

I am excited to have all of you on board and look forward to seeing you build strength! 

It is not too late to sign up for the March Push Up challenge, email me at: Shay.moss19@gmail.com 

Feel free to get your friends and family involved as well, the more the merrier. Share, comment, like and follow 🙂

 

Your Fitness Blogger 

Shay-lon xxooo