NEW Synergy 3-Day Split Program

Synergy Kettlebell Class

Our goal is to help our members progress in whatever area you want to improve, such as squats, push ups, pull ups, or ________ (insert your goals).

 

We've refined our current program and created a more predictable cycle for our programming for the practical progression of each of our individual goal(s).

 

With our new 3-day split program’s unique structure, we have designed it so you can, and are encouraged, to come 5-6 days a week and you won't overtrain because of specifically how we will be balancing workouts each day.

 

See a peek inside our exact training split.

http://bit.ly/Synergy3DaySplit

 

"Turkeybell" Synergy Kettlebell Workout Theme

image Thanksgiving is one of my favorite holidays because it means we can now legally eat pumpkin pie. YES!!

Before I can do that, though, I first have to earn it!

This week at Synergy Kettlebell we're launching a series of specifically designed Turkey Day themed workouts. We're going to kick butt before we relax on Thanksgiving, stuff our bellies, and EARN THAT PUMPKIN PIE!!! Join me!

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Here's a sample similar to one of the workouts we will be doing in Turkeybell.

But first here is our warmup & cooldown series because it is ALWAYS important to do both surrounding a workout. You will get a much, much richer training experience because your body will be less prone to injury as well as become more loose and flexible rather than hard and tight.  

Warmup:” This prepares you for today’s workout!”

Synergy Dynamics mobility drills standing series

Then: Weighted Movement Drills 50x High Knees 25x Bodyweight Squats 15x Jungle Gym Rows 10x Quick Style Burpees (no overhead clap or jump) 15x Reverse Lunges- R/L 50x Hand To Hand Swings (do NOT go heavy and focus on letting the body adjust to lifting the weight)

Cool Down: “This prepares you for your next workout!”

Synergy dynamic floor sequence and foam roll

Your “I’m Not Gonna Feel Guilty On Turkey Day” Blaster: 8 Rounds, 30 sec work/ 30 sec rest btwn rds

Prisoner Alternating Reverse Lunges

Jungle Gym Pushups (the more vertical you are the easier, the more horizontal you are the more challenging it will be)

Heavy Dead Cleans- R/L (use the technique that is demoed stating at 0:20, start from the floor w/ bell right dead center btwn feet, clean right, return to floor, clean left, & keep repeating & return the bell to the floor so it makes a dead stop of momentum each rep)

Phoenix Crunches

Finisher: Choose your own adventure

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EXPERIENCE GROUP KETTLEBELL TRAINING

We're personal training in a group environment. Come join us for a certified Kettlebell coach led group class at Synergy Kettlebell Training in Aurora, Dixon, and St. Charles, IL. image

member-spotlight SEE JENNI'S STORY AND HEAR WHAT SHE DID TO LOSE OVER 100LBS! http://www.bobgarontraining.com/synergy-kettlebell-success-story-jenni-schrader/

Jenni Schrader Before & After

"Greater" Synergy Kettlebell Workouts 1-12

We have thoroughly enjoyed the past two weeks' theme change-up by being little shorties and now we are ready for a GREAT 2-weeker. So I present to you "Greater". The theme perspective points say it so well and what great thoughts to keep our minds growing ever stronger during our theme over the next couple weeks as well. Ready... Here you go! Greater

"Greater" Perspective Points

We all have something greater within us. Now is the time to stop holding on to the negatives in our lives and let our greatness shine.

We want to encourage all of you to bring your hurts, stresses, fears, and frustrations to the gym and leave them here. There are great things happening inside us and if we let go of the "stuff" holding us down we will climb higher and GREATER.

Embrace and use these workouts as your outlet. Be a better you, become greater today!

GREATER CHALLENGE: Think this week two areas, 2 very specific areas, how you will take your fitness or your nutritional habits to the next level. I would love to hear a response in the comments below of what your thoughts are.

Andy and Tito kettlebell st. charles gym

Here's a sample similar to one of the workouts we will be doing in Greater.

But first here is our warmup & cooldown series because it is ALWAYS important to do both surrounding a workout. You will get a much, much richer training experience because your body will be less prone to injury as well as become more loose and flexible rather than hard and tight.  

Warmup:” This prepares you for today’s workout!”

Synergy Dynamics mobility drills standing series

Then: Weighted Movement Drills 50x High Knees 25x Bodyweight Squats 40x Slingshots 20x T-Push-Ups

Cool Down: “This prepares you for your next workout!”

Synergy dynamic floor sequence and foam roll

Be Greater Today Fat Blaster #1: 12-10-8-6, AFAP (go down the ladder till rep 6 is reached for each exercise) HEAVY KB Deadlift (traditional, not stiff leg) Overhead Reverse Lunge- R/L Tire/Box Jumps (or Step Ups with 2 KBs in farmers hold) Goblet Thrusters

Fat Blaster #2: 12-10-8-6, AFAP (go down the ladder till rep 6 is reached for each exercise) Mountain Climber Push-Ups (perform 2 mountain climbers per leg followed by 2 push-ups and repeat) Double Cleans Snatch- R/L

Finisher: Choose your own adventure

X-Treme Class 110714

 

EXPERIENCE GROUP KETTLEBELL TRAINING

We're personal training in a group environment. Come join us for a certified Kettlebell coach led group class at Synergy Kettlebell Training in Aurora, Dixon, and St. Charles, IL.

 

 

member-spotlight SEE JENNI'S STORY AND HEAR WHAT SHE DID TO LOSE 91LBS! http://www.bobgarontraining.com/synergy-kettlebell-success-story-jenni-schrader/

Jenni Schrader Before & After

"The Movement" Synergy Kettlebell Workout Theme

Here is our brand new workout theme at Synergy Kettlebell. Just like our theme that we just wrapped up, "Rocktober Fest" it will be a 1 week theme. (Normally our themes are 2 weeks.) These are some of my favorite workouts though and both training styles from each theme will surely be revisited again because they are such a great concept. Did you enjoy the unique music segment during Rocktober Fest? I know our Synergy Kettlebell members did! They have been talking about how they've been really enjoying it every time I walk through the gyms. The Movement

"The Movement" Theme Perspective Points

During this theme we will be focusing directly on movements that will center in on strength endurance and overall work capacity.

Our goal is to ratchet up the strength side of things so we get increase in overall full-body strength first and foremost. We will do this through a simultaneous body specific and well-rounded fitness approach right in the same workout.

We will have a unique focus on key compound Kettlebell movements and a General Physical Preparedness (GPP) burst style circuit mixed into each workout every day.

Synergy Kettlebell St. Charles workout cool down

Here's a sample similar to one of the workouts we will be doing in The Movement.

But first here is our warmup & cooldown series because it is ALWAYS important to do both surrounding a workout. You will get a much, much richer training experience because your body will be less prone to injury as well as become more loose and flexible rather than hard and tight.  

Warmup:” This prepares you for today’s workout!”

Synergy Dynamics mobility drills standing series

Then: Weighted Movement Drills 40x Hand To Hand Kettlebell Swings (light to medium weight only) 20x Jungle Gym Rows 40x Alternating Reverse Lunges

Cool Down: “This prepares you for your next workout!”

Synergy dynamic floor sequence and foam roll

Synergy Kettlebell Aurora 21

Technique Practice:

4 Min Double Half Snatch @ 10rpm OR faster (so go light & go right!)

Rest

5 Min Snatch @ 20rpm (go light & fast)

 

Tabata Workout: 20 sec work/ 10 sec rest for 15 min. Move from one exercise to the next for each 20 sec interval.

Double Alternating Bent Over Rows (be aware of posture, no rounded spines, and stagger a leg forward. switch the lead leg every round)

See Saw Presses (may use legs to assist as needed)

Double Outside Swings (focus on hips providing the momentum and NOT arms just swinging)

 

 

EXPERIENCE GROUP KETTLEBELL TRAINING

We're personal training in a group environment. Come join us for a certified Kettlebell coach led group class at Synergy Kettlebell Training in Aurora, Dixon, and St. Charles, IL.

 

 

member-spotlight SEE JENNI'S STORY AND HEAR WHAT SHE DID TO LOSE 90LBS! http://www.bobgarontraining.com/synergy-kettlebell-success-story-jenni-schrader/

Jenni Schrader Before & After

"Rocktober Fest" Synergy Kettlebell Workout Theme

image   Theme Perspective Points

It’s Rocktober Fest at Synergy Kettlebell for the next week.

We are going to shake things up and  add new fun motivation to our workouts. Rocktober Fest is all about finding your inner rockstar and training it hard.

We are taking our warm-ups and finishers to the next level with a little extra push. The push comes from the beat of the music. Speed up your pace, push yourself harder, and keep up to the beat of the music.

Have fun with these workouts, and you’ll get the most out your time at Synergy.

image

 

Here's a sample similar to one of the workouts we will be doing in Rocktober Fest.

But first here is our warmup & cooldown series because it is ALWAYS important to do both surrounding a workout. You will get a much, much richer training experience because your body will be less prone to injury as well as become more loose and flexible rather than hard and tight.

 

Warmup: "This prepares you for today’s workout! Synergy Dynamics mobility drills standing series

Then: Weighted Movement Drills 20x Assisted Band Pull-Ups/Jumping Pull-Ups 25x Deadman Push-Ups 25x Jungle Gym Jump Squats 50x Slingshots- R/L

Cool Down: This prepares you for your next workout! Synergy dynamic floor sequence and foam roll

 

Rock It Out!: 3 Rounds, AFAP 20x Double Cleans 20x Skater Lunges w/ KB 15x Spiderman Pushups 10x HEAVY 2 Hand 2 Hand Swings 10x Russian Twists

Rocktober Finisher: AFAP "Honkey Tonk Badonkadonk" by Trace Adkins (song is around M4, might need to replay song to finish the entire workout) 40x HEAVY KB Jump Squats 30x Prisoner Squats (keep chest high & elbows back) 30x Flying Lunges 40x Plie Squats 10x KB Overhead Reverse Lunges- R/L 10x Donkey Kicks Pushups (perform a donkey kick, then a pushup, rinse, wash, repeat)  

 

  Come join us for a certified Kettlebell coach led group class at Synergy Kettlebell Training in Aurora, Dixon, and St. Charles, IL.

 

 

member-spotlight SEE JENNI'S STORY AND HEAR WHAT SHE DID TO LOSE 90LBS! http://www.bobgarontraining.com/synergy-kettlebell-success-story-jenni-schrader/

Jenni Schrader Before & After

"W.O.W. Workouts" (Work Out Warriors) Synergy Kettlebell Theme

WOW Workouts

Theme Perspective Points

We're combining the power of Kettlebells with the agility of the Jungle Gym XT in every W.O.W. Workout to take our bodies to the next level.

"W.O.W. Workouts" are about how it's not what you do that matters. It's how intense you do it. Whatever this means to your abilities get serious and don't leave anything behind.

Don't get frustrated when you don't get something. That's called a challenge. Keep working at it and eventually you will get it if you continue with persistence and give your best effort.

If you don't get something right away or in the first few times so what. If it's important to you then keep at it.

It doesn't matter who you are, how old you are, where you've been, or what you've done or haven't done. We should always keep pushing ourselves, always have regular challenges so that we might overcome them, and this is the mindset of a Warrior!

Here's a sample similar to one of the workouts we will be doing in W.O.W. Workouts.

But first here is our warmup & cooldown series because it is ALWAYS important to do both surrounding a workout. You will get a much, much richer training experience because your body will be less prone to injury as well as become more loose and flexible rather than hard and tight.

Warmup: "This prepares you for today’s workout! Synergy Dynamics mobility drills standing series

Then: Weighted Movement Drills 100x Jump Rope 15x Bodyweight Deck Squats (stay on heels & DO NOT cross feet to get up, MOD: 25x Jungle Gym Squats NOTE: this will allow you to go deep in the squat depth) 15x Jumping Pull-Ups 10x Cobra Stretches (hold the up position for 3 seconds and slowly lower down, inhale up and exhale down)

Cool Down: This prepares you for your next workout! Synergy dynamic floor sequence and foam roll

 

Mark & Janette Manalad at Synergy Kettlebell Aurora

 

WOW Factor #1: 5 Rounds 1 Min Double Clean Sprints 45 Sec Heels To Heaven 1 Min Jungle Gym Floor Muscle Up 45 Sec HEAVY Fig 8's To A Hold

WOW Factor #2: 5 Rounds 30 Sec Slingshots- R 1 Min Jungle Gym Pistols or Alternating Pistols with Jump 30 Sec Slingshots- L 1 Min Walkouts with overhead clap at top (Advanced add a deadman push-up at the bottom)

 

  Come join us for a certified Kettlebell coach led group class at Synergy Kettlebell Training in Aurora, Dixon, and St. Charles, IL.

 

member-spotlight SEE JENNI'S STORY AND HEAR WHAT SHE DID TO LOSE 90LBS! http://www.bobgarontraining.com/synergy-kettlebell-success-story-jenni-schrader/

Jenni Schrader Before & After

"Let The Sweat Fall" Kettlebell Workout Theme

Let The Sweat Fall We launch a new Synergy workout theme. It's the next in our lineup for our Fall workout series and is a step up from what we were just doing with our focus on cardio in our Defying Gravity series. Wasn't that great?! We had some pretty darn tough workouts in DG and I LOVED IT!!

Welcome to "Let The Sweat Fall" and our focus is two-fold: a core blaster to start every workout and a super charged As Many Rounds As Possible (AMRAP) or As Fast As Possible (AFAP) workout to rev up intensity. We'll even have some "Tabatas" tossed in the mix too! The design is to make us really hot, really sweaty, and flush out the fat and weakness holding us back!

THEME PERSPECTIVE POINTS

Seasons Are changing, the weather is cooling, and people tend to physically slow down. At Synergy Kettlebell we are raising the temps and increasing our activity!! Bring us the fall weather and we will bring you sweat!

During “Let The Sweat Fall” we are going start out workouts with an upbeat and intense core blaster warm-up that will get our bodies primed to sweat!! Next we crank it up with a hardcore sweat dripping AFAP blaster!!

Raising our body temp is an important aspect in any good workout. It get’s our metabolism going so we burn more calories later on during the day and it keeps our muscles loose to prevent injuries.kettlebell training results

Our goal is to push harder to get our reps and rounds done more quickly than ever so that our heart rate stays elevated for the intense cardio effect. Work hard yes, but be safe too!

Let The Sweat Fall” workouts are roughly 30 minutes and that’s it! IF we work at the right intensity we won’t need anything else BECAUSE we’ll be dripping sweat as if it was still Summer and 90 degrees out. The chillier weather won’t stop us! We will just bring on more sweat BECAUSE we KNOW sweat feels good! Sweat is a sign of hard work! So let it fall!!!   Come join us for a certified Kettlebell coach led group class at Synergy Kettlebell Training in Aurora, Dixon, and St. Charles, IL.

 

 

member-spotlight 

  SEE JENNI'S STORY AND HEAR WHAT SHE DID TO LOSE 90LBS! http://www.bobgarontraining.com/synergy-kettlebell-success-story-jenni-schrader/ 

Jenni Schrader Before & After