Weekly Practice from the Hardstyle Diva

This week we put our class through a challenging workout with a mix of swings, lunges, correctional and bodyweight exercises. We had a mix of beginner and advanvced people in class, it was amazing to see not only with the beginners but the advanced folks as well, how adding in a few corrective exercies can improve EVERYONE’S technique. Give it a try & Let me konw what you think.
be strong & be well ~ hd

Perform all exercises below for :30 seconds each for a total of 4 rounds
Hip Flexor Stretch (:30 sec per side)
Heavy Kettlebell Swings
Plank
Tactical Lunge
Hip Bridge
Mountain Climbers (2 rounds) / Burpees (last 2 rounds)
rinse & repeat
After above circuit, we finished up with some walking presses (seesaw presses) and swings outside – we went the length of our parking lot and back. Our protocal for this was :20 sec of work and :10 sec of rest.

What do you have to loose. Can’t wait to hear what you think….patiently waiting!

Getting Stronger through Kettlebells

Do you want to get stronger? By strong, I don’t mean bulging biceps and 12 pack abs. I am refering to a strength that will sustain you for a lifetime, keep you pain free and injury free to ejnoy all the things you love doing. The majority of the population has a perception that lifting heavy weights will result in getting big and bulky. I have found just the opposite, that lifting heavy will accelerate fat loss, get you toned and reshape your body. Do you want results quick, Lift Heavy Weights!!

Implementing Kettlebells as my main training tool has helped me reshape my body, loose fat and tone up. I have been working with Kettlebells for 3 years and have made amazing gains in my strength. I have included some videos below to share some of my achievements with you. I can now snatch a 24kg (53lbs) bell for multiple reps and do a turkish get up with a 24kg (53lbs) bell for a total of 18 reps (9 per side). The last exercise may look like it is preformed with much smaller weights, actually it is double 8kg bells (18lbs each), however I would most likely not be able to perform this exercise without consistently lifting heavy weight.

Not all exercises are meant to be a feat of brut strength, but some are meant to be performed with a small or moderate weight focusing more on improving your mobility and stability. Remember that the quality and consistency of your exercise will alter your results!

Enjoy the videos….more to come in August with the 28kg (63lbs), I’ve almost got the 28kg get up on both sides, still needs just a bit of work before I share a video.
~hd

24kg Kettlebell Sntach

24kg Turkish Get up

8kg Double Bottoms up Sots Press

A must have for building stretngth —
Kettlebell Muscle The Secrets of Compound Kettlebell Lifting—for Faster, More Efficient Gains in Strength and Power
Kettlebell Muscle is the doorway to intelligent hypertrophy training. It’s a book about building muscle mass fast. Geoff’s clever use of time is the factor for stunning muscle gains. The tools are simple, the moves are simple, the schemes are simple and the results are amazing.
Kettlebell Muscle The Secrets of Compound Kettlebell Lifting—for Faster, More Efficient Gains in Strength and Power
Kettlebell Muscle is the doorway to intelligent hypertrophy training. It’s a book about building muscle mass fast. Geoff’s clever use of time is the factor for stunning muscle gains. The tools are simple, the moves are simple, the schemes are simple and the results are amazing.

Kettlebell Goddess