I always say that my natural position is supine on a lounger with a frosty cold drink and a tall cabana boy. But I've been told that exercise has many benefits. I'm dubious, but have been giving it a try for the last three weeks.

Today is a more cardio oriented day...

3 X 20 KB swings with 10# kb
2 X 10 KB swings with 20# kb
10 minutes on rebounder with intervals of bounce jogging & jumping jacks
10 goblet squats on rebounder deck (good for balance)

I hate exercise, but love the results.

I have to say I had never heard of kettlebell, but I googled it & that is pretty interesting! What made you decide on kettlebell? I had looked at rebounding before & it looks like a great exercise, too.

Hopefully you will enjoy the exercise more as you go along, even sans cabana boy!

I noticed a couple of people on this board using kettlebells and reporting good results. I googled it and had a look at some of the possibilities and was intrigued. Then I bought a couple of 10 lbs KBs and did a short workout...it combined a heart pumping cardio (the swings) and strength. Woo Hoo, two workouts in one! My type of time savings.

I love the rebounder too. I've been bouncing on one on and off for several years...it gives me a real sense of well being.

I'm hoping the exercise puts me in a frame of mind to help me find a new cabana boy.

Today was strength oriented.

series of mobility warm ups (2 X 10 reps) -- neck, shoulders, torso, hips, knees, ankles, wrists

3 X 20 KB swings ~ 10#
2 X 10 KB swings ~ 20#
2 X 10 low windmills ~ 10#
2 X 10 military press ~ 10#
2 X 10 rows ~ 10#
2 X 10 tricep press ~ 10#
2 X 10 chest press ~ 10 lbs (each hand)
2 X 10 can't remember name of exercise ~ 10 lbs
2 X 5 squats ~ 20#
2 X 10 between leg figure 8s ~ 20#
I know I'm forgetting at least one other exercise...it would have been 2 X 10.

Then I stepped on the rebounder to do some balance/coordination stuff for about 10 minutes, kicks and knee lifts. I also did two sets of 10 goblet squats w/o weights.

My a$$ is sore. Not a bad sore like an injury, but an *I've been working* sore...it's the hip snap/pelvic thrust on those KB swings that really hits it. Then I add in the squats. I can also feel that spot where the glute hits the hamstring. Wow.

So the exercise with the name I couldn't remember was the bent arm pullover. D'oh!

I got on the rebounder this morning for about 10 minutes of bouncing/jogging. And I did 10 goblet squats afterward.

This afternoon, I did a set (1 X 10 reps each) of mobility warm ups -- neck, shoulders, torso, hips, knees, ankles, wrists. I found them on The Kettlebell Goddess Workout. Some of them remind me of bellydance drills...which isn't a bad thing at all.

Then I got on the rebounder for 10 minutes. Partway through, Freyja leaped onto my shoulder from behind. Scared the crap out of both of us. Seems that she doesn't like the bouncing when she's on my shoulder. We're even, since I'm not so fond of the claws digging into my shoulder for purchase. Sheesh.

I then did 2 X 10 elevated bridge from Mistress Krista's site. Sadly, I can't get the other videos to load...but I may use the descriptions to find other varations. I wasn't sure I could DO the elevated bridge, but I surprised myself. That hip stretch felt GOOD! And it will help with the KB swing, getting those hip extensors stretched. I also did one set of 10 regular bridge hip raises.

I finished up with 20 swings w/5# clubbells and then 10 5# snatches with each hand.

Today is rest day. I haven't been sleeping well and need some time to recoup. Will do strength tomorrow.

I didn't WANT to work out today. I was still tired. Actually, I'm going to pretty much be tired until June. I just can't fall asleep early enough with the longer days -- and yes, I use blackout curtains. But I just did it anyway. Today was strength oriented.

Of course, I spent the whole time fighting the cats. They ignore me all day, but when I decide to swing the kettlebells, they come out of the
woodwork...*Mommy, I LOVE you* laying down on my feet, or deciding to groom themselves just where I have the KB ready to go. ARGH!

So...mobility warm ups (2 X 10 reps) -- neck, shoulders, torso, hips, knees, ankles, wrists

2 X 10 elevated bridge
2 X 10 getup crunches (partial Turkish getup) -- bodyweight only

3 X 20 KB swings ~ 10#
2 X 10 KB swings ~ 20#
2 X 10 low windmills ~ 10#
2 X 10 military press ~ 10#
2 X 10 KB rows ~ 10#
2 X 10 tricep press ~ 10#
2 X 10 chest fly ~ 10 lbs (each hand)
2 X 10 bent arm overhead pulls remember name of exercise ~ 10 lbs
2 X 10 between leg figure 8s ~ 20#
2 X 10 suitcase deadlifts ~ 20#
2 X 10 snatches ~ 5# clubbells

Farmer's walk w/10# KB locked out overhead (four circuits each arm)

I have a 25lb and 35lb "Iron Core" KB-- those things are really killer at 1st.

I do notice now, I feel like one big muscle-- instead of just strong extremities its all strength integrated together reptilian fashion, like a snake. I also have less problems with backache and my shoulder problems have cleared up. I have trained with free weights for many years, but its not the same. Its a great fat burning routine if you can stand it.

for the uninitiated ...

http://www.theothersideofstrength.com/db_KBells.aspx

http://www.youtube.com/watch?v=gy5u...feature=related

http://www.kettlebellsscotland.com/homepage.htm

This morning I got on the rebounder and just set the timer for 14 minutes. Intervals. 1 minute/30 seconds/30 seconds for two rounds, 1/45/15 for two more rounds, and then 1/1 for two final rounds. Yeah, I was sweating when I finished that up.

Then I decided to do shovelglove instead of kettlebells today. The cats get in the way more with KBs than they do with SG. Maybe because I'm bent over more with the squats and swings... Set the timer for 14 minutes. One set with the 12# hammer, the next with the 8# hammer.

shoveling, churning the butter, tucking bales, picking the onions, hoisting the sack (2 sets ~ 8#, stoking the fire, paddling the canoe, chopping the tree, flipping the lever (2 sets ~ 8#), the fireman, ab killer

Oof. Now I'm off to shower.

Yesterday afternoon I got on the rebounder for another 14 minutes...testing out my new timer. And then I did Leslie Sansone's Slim & Thin Walkblaster for 30 min.

Did it about 3 hours before bed time so I had a chance to cool down and relax before bed. It helped me to fall asleep before full dark...which is good.

Yesterday I didn't turn on the 'puter.

But I DID spend 14 min on the rebounder. Those intervals again. And I DID spend 14 min with the kettlebells...35#, 20# and 10#. Sumo deadlifts, Swings, cleans and presses. And lots and lots of squatting. And I did the Leslie Sansone Walkblaster Shape & Fit video.

This morning I got on the rebounder and set the timer for 14 minutes. Intervals. 2 minutes jog bouncing/2 minutes bouncing. No jumping this morning.

Then I did 14 min of shugging. One set with the 12# hammer, the next with the 8# hammer.

shoveling, churning the butter, tucking bales, picking the onions, hoisting the sack (2 sets ~ 8#), stoking the fire, paddling the canoe, chopping the tree, flipping the lever (2 sets ~ 8#), the fireman, ab killer

I also did 2 X 10 ledge pushups at work.