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  • Focus on Quality of Life

    Core Value #5: Focus on QUALITY of Life What it means:

    Healthy body inside and out
    Move well first
    Improvement in all 7 dimensions of wellness
    Slow progress for long term growth What it doesn’t mean:

    Ignoring warning signs
    Sacrificing health for gains
    Not diversifying
    Failure to investigate underlying issues A lot of times people mess up our name and call us KORE Fitness but there is a very specific reason I chose KORE Wellness for our name. I wanted to create a place where people could come and address the multiple aspects of wellness that ultimately lead to a healthier life. You can go to any gym in Columbia and get a workout that challenges you, but the challenging ....

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  • Foster a growth mindset

    Foster a Growth Mindset What it means:
    Clarify goals and expectations Speak kindly to yourself Use failure as information Version 1.0 is better than Version 0. What it doesn’t mean:
    Poor or no direction. Negative self talk. Believe skill is inherent. Choose perfection over progress. Carol Dweck wrote a life changing book called Mindset. In this book she talks about the limitless power of having a growth mindset vs. a fixed mindset. Since reading this book, I have changed the way I talk to myself, my kids, and the members of our KORE family. I find that we too often shoot ourselves in the foot before we can even start the race ....

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  • Embody Excellence

    Core Value #3: Excellence in reputation -> Embody Excellence What it means:
    Be the change you want to see
    Commit to 1% better everyday
    Consistently do the little things
    Show indomitable spirit (adj. impossible to subdue or defeat.) What it doesn’t mean:
    Fail to prepare
    Do as I say, not as I do
    Become complacent
    Assume instead of ask Excellence: having the quality of being outstanding. Oprah said in an interview recently that “the common denominator between all people is that we all possess the desire to live out the truest and highest version of ourselves”. I heard this same concept again in a The Book of Joy written by the Dalai Lama and Archbishop Desmond ....

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  • Embrace Grit

    Core Value #2 Hard work & Discipline --> Embrace Grit What it means:
    Recognize that hard work is par for the course
    Step outside your comfort zone
    Cultivate your purpose
    Fall down 99 times, stand up 100 What it doesn’t mean:
    Quit in a valley
    Avoid risk
    Allow failure to become permanent
    Default to inaction when things get tough Grit is the ability to stick with things over the long term until you master them. Some one who embraces grit
    approaches a goal as a marathon with the understanding that stamina is essential to achievement. At KORE Wellness, we are striving to make an impact on how you approach life, not just your cardio-vascular fitness or strength. ....

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  • Do the right thing

    Core Value #1: Integrity --> Do the right thing. What it means:
    Take ownership of your results
    Be honest with yourself and others
    Follow the Golden Rule
    Be the same regardless of the situation What it doesn’t mean:
    Fail to follow through on your commitments
    Shift Blame
    Pass Judgement
    Slack off when no one’s watching. How does Do the right thing
    apply to you? When you join KORE Wellness, you usually come to us because you want to achieve a goal and you need our help. We understand that the path to achieve your goal is not easy. If it was, you wouldn’t need us! We also understand that in order for you to be successful, you must be committed to Do ....

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  • New and improved core values

    Written by Elise Matthews I’ve spent a lot of time recently thinking about our company’s core values and how to re-word them so they are more than just fancy words on the wall. I thought long and hard about all of the things that bother me with gyms, training, trainers, clients, and anything else that goes with the fitness industry. Then I worked through all of the things that we strive to do differently here at KORE Wellness. From there, I wanted to come up with not only a list of things that we focus on and you should expect from us, but also a list of expectations that applies equally to our wonderful clients! I think entering into a mutual agreement where we are ....

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  • 3 ultimate problems with pleasure

    Written by Elise Matthews I’ve been reading a fascinating book called the Happiness Hypothesis by Jonathan Haidt in which he uses ancient wisdom to get down to the fundamentals of what really makes us happy. In the book he brings up a very clear distinction between pleasure and gratification that was way to insightful for me to keep to myself. I hope you find this information a useful as I do He defines pleasures a having clear sensory and strong emotional components that result in a feeling of happy satisfaction or enjoyment. Pleasures can involve things like food, back rubs, sex, and a cool breeze on a warm day. Often times pleasure leads to over-indulgence which more ....

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  • Obseity epidemic: Don't judge a book by its cover!

    Written By Elise Matthews Don’t judge a book by its cover! All-natural, sugar-free, fat free, free range, made with whole grains, zero trans-fat, gluten free, made with real fruit, these are all promises plastered on the labels at the grocery store. But what exactly are you getting? The problem is that food producers take a lot of liberty with marketing and you better be prepared to look at the label. I can’t tell you how much longer it takes for me to pick out an item from the shelf of the grocery store because I now read all the ingredients to see EXACTLY what I’m getting. It’s gotten so frustrating lately, that I’ve opted to make certain ....

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  • Obesity epidemic: 30 ways to move more

    The Obesity Epidemic: Reduced need for movement in our daily lives. Written by Elise Matthews The third main driver of obesity comes from a reduced need for movement in our daily lives. Modern technology is amazing, we have the means to get so much done without expending much effort. Unfortunately, things like cars, Netflix, Amazon, and computers greatly reduce the need to get up and move as well. It’s feasible that most Americans have the technology available to go through the day without even accumulating 2000 steps. In fact, most Americans average 4000 steps each day. That’s a full 6,000 steps below the 10,000 steps that has become the golden ....

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  • Obesity epidemic: consumers beware!

    Written by Elise Matthews Consumer Beware: 3 things the Food industry would rather you didn’t know. In 2002, under Stephen Sanger’s leadership, General Mills grew dominate not only the cereal aisle, but a new rising breakfast star, yogurt. General Mills’ Yoplait transformed a traditionally unsweetened breakfast item into something much closer to a dessert (it has twice as much sugar per serving as Lucky Charms). Under the guise of a relatively healthy breakfast item, General Mills produced it’s yogurt product into an even more conveinent, inexpensive breakfast / snack concept for kids that produced $100 million in sales for the company in one year! ....

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  • Obesity epidemic: Tips for making healthy choices when eating out.

    Written by Elise Matthews After last week’s blog on discussing the massive amounts of calories in restaurant foods, it is all to easy to see what eating out does to your waistline. Average American eats out 4-5 times per week Average calories in meal 1500-2000 calories Average daily metabolic rate`1450-1600 calories/day It’s not too hard to look at these numbers and see that we are consuming in 5 meals our caloric equivalent of our weekly intake. Eating out is an inevitable part of a lot of people’s lives, avoiding it altogether while a great idea, isn’t the best strategy. It’s important to know how to make better choices at restaurants as ....

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  • Obesity epidemic: the cost of eating out

    As of 2015, Americans are spending more money eating out than on groceries! The average American eats out between four and five meals each week. The problem is, that restaurant and fast food meal options are more likely to be energy-dense and nutrient-poor compared to more expensive food choices. When you’re eating out 4-5 meals each week, those calories add up fast. Josh Barro at The New York times ran an article called, “What 2000 Calories Look Like” back in 2014, you’ll probably recognize most of these restaurants, I think you might be shocked at some of the items on this list, I know I was. In the article, Josh put some unlikely ....

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  • Obesity epidemic: the culprits

    Written by Elise Matthews A recent study in the New England Journal of Medicine reported that more than 2 billion adults and children worldwide are overweight or obese. The prevalence of obesity has continued to increase over a three-decade span though trends and magnitude vary widely from country to country. Here in the United States, we should hardly be surprised that we fall into the rank of number 3 on the obesity scale. Another thing that shouldn’t surprised us as we complain about the rising cost of health care is that obesity presents an enormous burden on our health care system with the associated increased risk of diabetes, high cholesterol, hypertension, ....

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  • Exercise in the heat series: Hydration and Acclimitization

    Written by Jared Kauffman. Enjoy the hot weather, and stay safe this summer with these hydration and acclimatization tips! Hydration guidelines:
    Our general recommendation is drinking half your body weight in pounds in ounces of water enhanced with electrolytes every day as a baseline (example: 200 pound person should consume 100 ounces). For every 30 minutes you are in the heat, you should drink an extra 4 ounces of water.
    If you are exercising intensely for longer than two hours, especially in the heat, do not rely on water alone.
    This will decrease your performance and your recovery. And it could also lead to hyponatremia, a condition in which the sodium ....

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  • Exercise in the heat series: The risks

    Written by Jared Kauffman: When talking about temperature regulation in the heat, there are a few things you need to be aware of about temperature and humidity.
    The body’s main defense against rising internal temperatures is to sweat.
    The evaporation of the sweat off the skin cools the body off.
    An issue occurs with this process when the temperature and/or the humidity are high enough that sweat does not evaporate.
    At around 60 percent humidity, evaporation is inhibited, and around 80 percent humidity it stops altogether. The most common dangers of exercising in the heat are dehydration from excessive sweating, and hyperthermia either from your body ....

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  • Exercise in the Heat Series: The benefits

    Written by Jared Kauffman. There is a lot of time and energy spent on educating people on the dangers of exercising in the heat but there ARE some of great benefits to exercising in the heat! The heat is not all bad and here’s what you should know:
    In hot and humid environments there is a natural rise in body temperature even before you begin your workout, decreasing the time it takes your body to warm up and reach on optimal internal state for workout.
    For every degree celsius that your body temperature increases, your heart rate increases approximately 10 beats. A faster heart rate means more blood being pumped to your muscles which equals more oxygen and nutrients ....

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  • Exercise in the Heat Series: The Science of Homeostasis

    Written by Jared Kauffman. Part Two of your summer education will take a look at exercising in the heat. There can be many advantages, and some disadvantages to exercising in the heat. You will go learn the science of homeostasis and temperature regulation, how it can help you, then how to ensure you stay safe this summer. The Science:
    Average resting body temperature is around 98-99 degrees.
    A process called homeostasis allows your body to easily maintain this temperature range.
    Homeostasis mainly involves controlling metabolism, blood flow, and fluid balance.
    During exercise, your body temperature will increase only 1-2 degrees.
    This slight ....

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  • Want to know the #1 thing to keep your brain healthy?

    Written by Elise Matthews Quite a few research studies have been published recently showing this to be the best all-natural way to improve your mood, memory, and prevent the cognitive decline that comes with aging. Two new studies published this spring, suggests that any type of this particular thing has a “significant, overwhelmingly beneficial impact on the brain. On the edge of your seat with anticipation??? Well the answer is…. Get Moving! Any type of exercise that gets your heart rate elevated, gets you sweating (no problem here at KORE Wellness!) and gets you moving for a sustained period of time is equally as beneficial to your brain as it is ....

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  • Sun Exposure Series: The ugly truth.

    Written by Jared Kauffman. The food I eat can protect me from the damaging effects of the sun??? Yes. The things you eat have an effect on your bodies built in sun protection! There are some foods you can make sure are present in your diet to boost your body’s natural protection. These are based around antioxidants that will counteract the harmful substances produced by excessive sunlight. Included in this are
    omega 3
    resveratrol from blueberries and red grapes,
    astaxanthin from wild salmon and fish oil,
    supplemental vitamin E
    Beta carotene from carrots and red bell peppers. There are also foods that tend to make ....

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  • Sun Exposure Series: The bad.

    Written by Jared Kauffman This week we’ll talk about the negative effects of sun exposure and how to prevent them. There is a correlation between sunburns and skin cancer. If preventing cancer isn't enough for you, the sunburn itself is not particularly fun. The easiest prevention tool is to limit exposure to no more than 20 minutes a day. If you are going to be outside, there are a couple ways to shield your skin from the harmful rays. I will start with the most effective and the easiest, clothing. This is pretty obvious, clothing can protect your skin from the sun, hence the tan lines you get after being outside. However, not all clothing protects to ....

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  • Sun Exposure Series: The good.

    Summer in Columbia, South Carolina is upon us. It is no secret that Columbia gets very hot and very sunny in the summer months(and most of spring and fall). There are many benefits to the sun and heat. Over the next few weeks I will talk about sunshine, and next month we will talk about heat acclimatization, benefits and dangers of exercising in the heat. Let’s start with the positive: Getting an adequate amount of sunlight can have many positive health benefits. Everyone has heard that your body uses sunlight to produce Vitamin D. In fact, sunlight can also increase hormone precursors, nitric oxide, dopamine and others (more on this from Bulletproof< ....

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  • My nutrition journey: 8 weeks

    Written by: Elise Matthews “Failure to commit is the high cost of low living” – James Baker Most people would think, “Oh, you own a gym, you eat right and exercise all the time…”. Not true. Let’s go back to the end of 2016… I had completed the Murph challenge mid November but had failed to set any action steps for myself following that. So with that and Tat and the kids moving away, I just kind of fell in to this cycle where I was letting work distract me from a long distance relationship with my family. This also had the side effect of letting work pull me away from regular exercise. Once that happened, it was all to easy to slack ....

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  • Sitting-rising test: What's your score?

    “Aging is out of your control. How you handle it though, is in your hand.” Diane Von Furstenberg This study highlights that fact that as we age it becomes so very important to make sure that we can move well. Too often I see older individuals get stuck in a cycle where they can move well from a chair or bed but they struggle to get on an off the floor. At KORE Wellness we don’t use weight benches and everyone has to get on the floor to do exercises. After reading this study I am more convinced than ever that we are doing the right thing but forcing people to get up and down of the floor. We are adding years back on to our clients lives! There ....

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  • Question: “Do sleep habits and stress really affect nutrition?”

    Question: “Do sleep habits and stress really affect nutrition?”
    Answer: Yes but…effects vary from person to person, as do the best sleep and stress management strategies.
    Nutrition and body composition is not just about what food you eat and don’t eat. As our clients embark on their new nutrition programs, they will learn a lot about how what they eat is less important than a consistent combination of other factors like their quality of recovery and stress management. Sleep is equally as important as nutrition and exercise when it comes to improving your health, performance, and body composition. Strategies that improve sleep include:
    creating ....

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  • Nutrition coaching at KORE

    Nutrition coaching at KORE
    To get a basic idea of how our nutrition program works we’ve put together a basic overview: Your schedule:
    The curriculum is a full year, divided into 2-week habit blocks like “Eat Slowly” and “Make Smart Carb choices” Daily:

    Click the email in your inbox, log on to your personal home page
    Read the lesson
    Review your habit for the day Weekly:

    Measure and record your progress Every 2 weeks:

    Get a new habit to practices Monthly:

    Upload photos as part of your progress tracking Lessons:

    Lessons are like blog articles – short, informative pieces that ask questions, offer ideas, and explain ....

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  • Cheerleaders vs Coaches

    Written by Elise Matthews Cheerleader: noun:
    a member of a team that performs organized cheering, chanting, and dancing in support of a sports team.
    an enthusiastic and vocal supporter. Coach: noun:
    one who instructs or trains In the world of gyms and fitness centers today, you can separate trainers into two categories, cheerleaders and coaches. In your typical aerobics class or large follow along group exercise setting, your trainer would be a cheerleader. Why do I say that? Case 1: The trainer for a follow along class plays great music, is at the head of the class doing the workout as you follow along. Case 2: A large group boot camp style ....

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  • When you need to workout and only have 7 minutes

    Written by Elise Matthews A client recently sent me an email including this article which brought up an interesting point. So often we are torn between pressing family or work events and our own personal health. Inevitably our workouts take a back burner to family and work in these situations but what if they didn't have to? Researchers at McMaster University in Hamilton, Ontario found that even a few minutes of training at an intensity approaching your maximum capacity produces molecular changes within muscles comparable to those of several hours of running or bike riding. While I am always an advocate of proper warm up and cool down, I am more so an advocate of "something is better ....

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  • Super Shakes: Why you need them in your life

    Click the image to download your own copy of the Super Shake Guide! Short on time? The Super Shake is an excellent way to get everything you need in a healthy meal in less than 5 minutes. So many "green drink" recipes out there are loaded down with too much sugar. Here's how to create a well balanced shake that contains minimal sugar and artificial ingredients, high quality protein, fruits and vegetables, fiber, and health fat:
    Start with a blender
    Pick a 4-8 ounces of a liquid
    Add 1-2 scoops of quality protein powder
    Add 1-2 handfuls of vegetables
    Add 1-2 handfuls of fruit
    Add 1-2 thumb size portions of healthy fat
    Add a topper
    Blend until smooth
    Enjoy a well balanced meal ....

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  • 10 Steps to Lowering your Cholesterol


    Article by Elise Matthews Click on the image to download. Research has shown up to a 33% reduction in LDL cholesterol by changing your type of eating style alone. That being said. It takes work to lower your cholesterol via diet. Let me rephrase that… It takes work, a moderate amount of self-discipline, and consistency to lower your cholesterol via diet. But it does work. Here’s the protocol. 1. Get lean and stay there.
    You know whether you are lean or not, the mirror will tell you so. If you are looking for a number. Men, shoot for 13- 15% and ladies shoot for 22-25%. At these relatively easy to maintain ranges you are much less at risk of needing ....

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  • Cholesterol: The good, the bad, and the ugly

    Cholesterol: The good, the bad, and the ugly. Upon request. I’ve written this blog to give you a very basic education about cholesterol. Next week we’ll talk about the impact of diet and nutrition on cholesterol. Cholesterol has become a dirty word in the world of medicine today but many people actually forget how important cholesterol is to the processes of our body. Cholesterol makes up the border or membrane of every one of our cells. Its double layer allows for nutrients to be transported in and out of the cells in an organized way. Cholesterol is necessary to produce many things in our body like Vitamin D, steroid hormones (your sex hormones: ....

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  • 3 exercises to combat the effects of poor posture

    By Jared Kauffman Posture is a very general word, and probably invokes a different thought and feeling in everyone. However, everyone likely has one similar feeling, that their posture could be better. Furthermore, they could look around in a public area and pick out a dozen people who's posture could be better. All of us have heard at some point to stand up or sit up straight. Due to many different aspects of our modern life, the body tends to fall forward and slouch. We are then fighting every minute to keep from toppling over. This poor posture relates to many physical and even psychological nuisances. At the gym, we have many clients who come in with aches and pains. Lots of times ....

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  • How to achieve your goal by focusing on habits.

    Setting goals are an important part of making progress in any aspect of your life, whether it be getting in shape, learning how to cook, or becoming fluent in a new language. Habits create results.
    Answer yourself this questions: Are your habits helping you TOWARDS your goal or AWAY from your goal?
    Habits are a focus on consistency, not compliance:
    Compliance is following the rules which ultimately always leads to breaking the rules, so why not focus on taking something small and easily doable and and do it consistently?
    Focus on what you can control today:
    The past has already happened and the future is completely unknown. What habits can you control right now in ....

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  • Jumping Rope: The perfect travel cardio solution.

    This post was authored by Todd Wilson. Jumping rope is often overlooked, some even consider it a waste of time. Those who feel this way couldn’t be more wrong. Jumping rope is an excellent plyometric routine. During my years of competitionin boxing skipping rope was one of my favorite workouts and boxing warm-up routines. Although a jump rope is a simple piece of exercise equipment, it still remains as one of my favorite. Some have referred to jumping rope as a self-limiting exercise. Skipping rope will not allow the participant to perform the exercise if poor technique is used. Thus, improper movement patterns cannot be reinforced. Many other forms of endurance ....

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  • What's your type?

    If you're like me, you love finding out more about yourself and reasons why you do the things you do and think the way you think. There is something fascinating about reading a description and nodding your head along like your own mother wrote it. I was recently introduced to a company called 16 personalities and a free personality test that did a really good job of doing just that. So much so that moving forward, we will be asking our clients to take the personality test. A personality broken down into the specifics of why you are the way you are is extremely beneficial for our trainers working with clients. It is also a great way for you to help you learn how to make ....

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  • Stop sabotaging your resolution!

    Stop sabotaging your resolutions: Goal setting simplified By now most well-intentioned new year’s resolution progress has already slowed to a halt. It’s only a week into the new year but months or years of ingrained habits can’t change on will power alone. Over many discussions this week, it’s become pretty clear that with the overall outcome as the main focus, the feat of achievement is too great a task, no matter how strong the intentions. Setting new goals and actually achieving them requires the following:
    Help

    Time

    A simplified system for achieving the overall desired outcome.
    Let’s try to break this down into steps: Download your cheat ....

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  • Avoiding sickness this Cold and Flu season

    Avoiding sickness this Cold and Flu season Around this time of year, most people believe getting sick is just something that is going to happen. It starts to get cold outside, people spend more time inside, people exercise less and then they end up missing work or family functions because they get sick. However, there are many things you can do to protect yourself this cold and flu season. I will start by saying the most important and well known way to stop the spread of germs, Wash Your Hands! We all know we should be washing our hands as often as possible. The proper way to wash your hands is using antibacterial soap, scrubbing your hands and wrists for 20 seconds. Going along with ....

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  • A year in review and making your resolution stick!

    2016 – Year in review. Check out this infographic that will be a great tool to help you with your next goal! It’s time to start reviewing 2016 in preparation for making plans for 2017. A year in review is always something we think about in business but something we rarely think about in our personal life. In order to set good, achievable goals for the new year, it becomes vitally important to assess what went right and wrong in 2016. Step 1: What were your major accomplishments this year? Make a list of everything you you can think of that you are proud of, obstacles you overcame, goals you reached and were able to cross off your list, good habits you started and ....

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  • New Post

    In the new year we will be adding nutrition coaching to our list of services because what we have discovered over the past few years is that we all need more consistency. As easy as it is to hop on a 21 day nutritional challenge, it is equally as easy to slide back into old habits as soon as it is over. We want 2017 to be the year that our clients really start seeing permanent results and nutrition coaching HAS to be included for that success. Exercise alone isn't enough to make lasting changes because we only have so much time in the week to spend at the gym. With nutrition coaching, we get to come home with you (in a sense) and help change habits that are sabotaging ....

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  • Holiday Survival Guide

    It’s that time of year again… the Holiday Season from November to New Years Day. This is a busy time of year that leaves you focusing on everyone and everything… except for yourself. No one is perfect. We are all human and not robots. It would be crazy to expect to stay on autopilot through the holiday season and not even sneak one glass of eggnog. This is survival guide is a critical key to success over the holidays. Click the link below to download our survival guide complete with strategies, workouts you can do anywhere, and what we all need... a bit of support and encouragement. https://mw243.infusionsoft.com/app/form/download-survival-guide ....

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  • Tips for Avoiding Holiday Weight Gain

    Tips for Avoiding Holiday Weight Gain We all know the holidays are filled with lots of good food, time away from home, and plenty of other distractions. If you have struggled with gaining weight over the holiday season, or would like to keep up the progress you have made in weight loss this year, try some of these tips. Avoid stress
    - Stress raises blood cortisol levels. Having chronically high cortisol levels does many negative things to your body including increasing your appetite, affecting your sleep, destroying your immune system, and causing your blood sugar to go out of control. The first step to controlling your stress is recognizing what stresses you, and ....

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  • Let's put the Thanks back in thanksgiving

    Let's put the Thanks back in Thanksgiving. It always saddens me that Thanksgiving seems to have become this speed bump in the road on the way to Black Friday and the Christmas hustle and bustle. Thanksgiving is my favorite holiday because it encompasses all of my favorite things in this world: family, spending time together, cooking, good food, and time to pause to recognize how much we have to be thankful for. What are you most thankful for? Now, with Black Friday scratching and clawing its way into Thanksgiving, it seems like it's more of a rush to finish the meal so we can get out and score the big deals. This Thanksgiving, I challenge us all to put ....

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  • Overdoing high intensity exercise; good thing or bad?

    Overdoing high intensity exercise; good thing or bad?
    I was watching the Fittest Man on Earth documentary recently and as impressive as their feats of strength are, I just kept focusing on how beat up and broken down all of the Crossfit competitors are, even at the most elite levels. This brings up a very important point about diversifying your movement or exercise portfolio. High intensity exercise has some great benefits, but there is such thing as too much of a good thing. All high intensity exercise and no low intensity exercise leave Johnny a broken down, low T, pre-diabetic dull boy. But isn’t high intensity exercise supposed to be the ticket to reducing ....

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  • When chronic sitting leads to pain and stiffness:

    When chronic sitting leads to pain and stiffness: It’s inevitable, chronic sitting will eventually lead to having to resolve pain and limited range of motion. This requires a systematic approach that puts the solution together into manageable components. Ideally your mobility prescription should include: Upon waking: This is a great time to get your body moving a full range of motion, joint mobility work is excellent Through out the day: Finding ways to add myofascial release or mobility into your day in small chunks goes a long way to keeping issues from resurfacing Before exercise: You need to do mobility work to warm up your body for exercise and dynamic ....

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  • Standing desk set up

    Since standing at work is a far superior option compared to sitting, it makes sense that next we need to discuss how to set up your standing work station. Kelly Starrett does a great job of explaining everything in his new book “Deskbound”: Desk: Your standing desk should allow you to set up your monitor, keyboard and mouse to the proper heights that give you good mechanics Monitor: The top of screen on the monitor up should line up with your eyes when you are standing comfortably. It should be set up around 20-30 inches away from your face so you can see the whole screen without moving your head. Keyboard and Mouse set up should be arranged so that your ....

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  • Guidelines for transitioning to a stand up desk

    Guidelines for transitioning to a stand up desk If you have a stand up desk or the ability to get one, then you are clearly aware that it is a far better alternative to the traditional desk set up. If you have a stand up desk then you know that the transition isn’t as easy as switching to standing one day after having accumulated thousands of hours sitting. If you haven’t transitioned yet but you are planning on doing so, be aware that the transition will take some time and you will be much more successful. With the ultimate goal in the transitioning to be to eliminate as much optional sitting in your life as possible, if you just switch to standing you will find ....

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  • Tips for Airplane and Car Travel (And video!)

    If sitting is the new smoking, sitting while traveling is the new heroin. When you travel, you are often tied to someone else’s itinerary which means you don’t have the ability to get up and move when you would like, you also don’t get to pick the type of seat you sit in which means that it’s almost guaranteed not to fit your body. Combined, these things make travel even worse than your day to day sitting. Fortunately, there are some strategies that you can use to make things better. Air Travel:
    Choose an aisle seat – this makes it much less obnoxious for you to get up and take a walk down the aisle when it is clear.
    Use a lumbar support – A ....

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  • Stand up! Sitting Strategies

    My family will attest to the fact that you very rarely find me sitting down and when I do, it’s usually on the floor because I find that after about 20 minutes of sitting on the couch, my body is complaining. We had a 2-hour meeting after hours at the gym last Friday and we all opted to sit on the floor and have our speaker stand to talk to us instead of sitting in chairs. Airplane travel and conferences where I am forced to sit for extended periods of time are the worst for me. Studies have shown that your spine is most challenge in the sitting position with 40 percent more pressure added to your spine compared to standing. For some people, everyday is a day where periods of ....

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  • Stand up! Guidelines for breaking up with your chair

    Kelly Starrett, a nationally recognized physical therapist, recently published an amazing book called, “Deskbound”. I’ve been anxiously awaiting the release of this book not only to add to my ammunition of the chronic dangers of sitting but also help my clients come up with solutions to chronic sitting and strategies for combatting the damage that chronic sitting does to your body. In his book, Kelly presents four guidelines for breaking out of the habit of sitting 10 plus hours a day. His goal was to provide guidelines that help make you more productive, more healthy, and less likely to be in pain but that also don’t require a huge paradigm shift. They are ....

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  • Stand up! The sobering statistics on inactivity

    By now the quote my Dr. James Levine, “Sitting is the new smoking” is very likely familiar to you. A number of studies have come out discussing the devastating effects of chronic sitting and the fact that you cannot simply exercise your way out of the negative health outcomes. Physical inactivity is currently ranked 4 th from the top of the preventable killer list by the World Health Organization and will be the cause of 3.2 million deaths annually. A study by the American Cancer Society published in the American Journal of Epidemiology, followed over 123,000 adults for 13 years. The results were sobering. The 2010 study showed that women who were inactive and ....

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  • Introduction to Stand up! ...for your health

    It seems like everyone who comes to KORE these days is having or has had one of the following aches or pains: knee, back, hip, shoulder, or neck. And although we work constantly with our clients to get them out of pain then keep them out of pain, our work is many times thwarted by the things our clients are doing in the other 165 hours of their week. The main culprit is sitting. Sitting is killing our posture and forcing muscles that aren’t supposed to be used to hold us up. The implications are that almost everyone suffers from some sort of chronic pain. Not just adults! We are seeing a terrifying increase in young adults coming in with similar issues. Sitting ....

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  • Achievement vs Success

    I was finishing up a book called “Start With Why” written by Simon Sinek this weekend and one of the last chapters in the book spoke to me and one of the challenges I face constantly with my clients. Too often I hear from clients about how they started a program, did really well, achieved some goals then quit the program. My question to these clients generally is well what is going to make this time different? This challenge is getting a client to start figuring out the difference between achievement and success. We cannot have success without achievement but for many of us we have achievement without success. What in heck does that mean??? Let me start by ....

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  • Rehashing the Dynamic Warm up - Part 9 Scorpions (Face Down)


    Rehashing the Dynamic Warm up Part 8: Scorpions (Face down)
    The objective of the face up scorpion or leg over is to loosen up the hip flexor, quadriceps, and abdominals as well as the spine and shoulders. Procedure:

    Start on your stomach with your arms out to the side palms down
    Lift up your right leg and swing it across your body towards your opposite hand
    Keep your shoulders on the ground and bend your right knee to lift it off the ground as high as possible
    Bring your leg back to its starting position and repeat on the other side. Coaching Tips
    :
    Be sure to squeeze the glute of the leg you are moving.
    Keep your shoulders down on the floor.
    ....

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  • Rehashing the Dynamic Warm up Part 8: Scorpions (Face up)


    Rehashing the Dynamic Warm up Part 8: Scorpions (Face up)
    The objective of the face up scorpion or leg over is to loosen up the hamstrings, abductors of the hip as well as the spine and shoulders. Procedure:

    Start on your back with your arms out to the side palms up
    Lift up your right leg and swing it across your body towards your opposite hand
    Keep your shoulders on the ground and legs as straight as possible
    Bring your leg back to its starting position and repeat on the other side. Coaching Tips
    :
    Keep your legs straight during the whole movement.
    Keep your shoulders down on the floor.
    Start with a smaller ....

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  • Rehashing the Dynamic Warm up Part 7: Inchworm


    Rehashing the Dynamic Warm up Part 7: Inchworm
    The objective of the inchworm is to build stability in your shoulders and core as you lengthen your hamstrings, calves, hip flexors, and low back muscles. You should feel a stretch in your hamstrings, low back, glutes, abdomen, and hips. Procedure:

    Start with your legs together, bend over and touch your hands to the floor.
    Keeping your legs stationary and straight, walk your hands forward until you come to a high plank or push up position.
    Squeeze your glutes and allow your hips to drop towards the ground keeping your elbows straight. You can do this either with straight legs or bent ....

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  • Rehashing the Dynamic Warm up Part 6: Lunge and Rotate

    Rehashing the Dynamic Warm up Part 6: Lunge and Rotate The objective of the lunge and rotate is to open up the external rotators of the hip while stretching the whole lateral line of the body. In this exercise you should feel a stretch in your hip, glute, and in your side . Procedure:

    Start with your legs together, step out into a lunge with your right leg.
    Place both hands on the ground and pivot your right foot out 90 degrees, turn to the right and keeping your left leg straight, roll onto the outer edge of your left foot
    Allow your left hip to sink towards the ground but do not bend the left leg or rest your left hip on the ....

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  • Rehashing the dynamic warm-up part 5: Elbow to instep


    Rehashing the Dynamic Warm up Part 5: Elbow to instep and twist
    The objective of the elbow to instep and twist is to actively mobilize both sides of the lower leg as well as start to open up the muscles of the torso and thoracic spine. This stretch has been deemed “the greatest stretch in the world” by many athletes. You will feel a stretch in the groin, your back leg hip flexor, and your front leg glute and hamstring. Procedure:

    Start with your legs together, step out into a lunge with your right leg.
    Place your left hand on the ground and your right elbow to the inside of your right foot, and hold the stretch for a second.
    ....

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  • Rehashing the Dynamic Warm up Part 4: Inverted Touch

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  • Rehashing the Dynamic Warm-up Part 3: Quad Stretch

    Rehashing the Dynamic Warm up Part 3: Quad Stretch The objective quad stretch is to stretch the muscles on the front of the thigh which cross over the hip and knee joint. These muscles get short and tight if you are in a seated position for most of the work day. This exercise will help the glutes to fire more effectively and reset the hip position back to neutral. Procedure:

    Start with your legs together pull your right heel up to your right glute with your left hand. When you have reached the maximum range of motion of your stretch
    Squeeze your right glute and pull your belly button toward your spine to get the most out of the stretch as you stand up ....

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  • Rehashing the Dynamic Warm-up Part 2:Leg Cradle

    Rehashing the Dynamic Warm up Part 2: Leg Cradle At KORE Wellness we are constantly evaluating how we can do things better. One of the things that we have noticed can be better across the board is education on how to properly execute our warm-up. The Dynamic Warm-up is not only designed to combat some of the tight muscles from a day full of sitting at a computer, but also prepare your body for movement. When done properly, it can be effective in not only loosening up tight muscles, but also prevention. Result from our recent FMS day showed us that one of the movements that KORE members as a whole need to work on is Rotary Stability. This movement can be ....

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  • Rehashing the Dynamic Warm up Part 1: Knee Hug to Lunge

    Rehashing the Dynamic Warm up Part 1: Knee Hug to Lunge At KORE Wellness we are constantly evaluating how we can do things better. One of the things that we have noticed can be better across the board is education on how to properly execute our warm-up. The Dynamic Warm-up is not only designed to combat some of the tight muscles from a day full of sitting at a computer, but also prepare your body for movement. When done properly, it can be effective in not only loosening up tight muscles, but also prevention. Result from our recent FMS day showed us that one of the movements that KORE members as a whole need to work on is Rotary Stability. This movement ....

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  • The pursuit of happiness...and health

    “The Constitution only gives people the right to pursue happiness. You have to catch it yourself” – Benjamin Franklin I love our country. I love the passion, purpose, and thought that our forefathers put into creating a government that has stood the test of time. I love that we were of one mind to protect our Life, Liberty and the pursuit of happiness. We, as American citizens were given the liberty to go out, make the most of our life, and pursue happiness. Think about that. Pursuit: an effort to secure or attain; a quest.To me that means that as Americans, we are born with the right to put forth an effort to secure or attain happiness. That does not mean that ....

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  • #300 Strong

    When I first started KORE wellness I wasn't looking to start another gym in town, there were plenty of those already. I wanted KORE to provide a haven for people who were seeking out something more than machines and step aerobics
    who were stuck in a rut, frustrated with lack of progress,
    who were broken and wanted a solution other than inactivity,
    who wanted guidance about how to build the healthy and active level they desired. 6 ½ years later my goal is still the same, but HOW we HAVE to build active and healthy lives encompasses so much more than just getting fit. We have expanded to:
    look at how you our members are moving and issuesthat increase risk ....

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  • Don't judge a book by it's cover

    When looking for the next blossoming heavy weight champion boxer, the experts use physical measurements to identify the "naturals". They look at the size of the hands, length of the arms, the width of the chest, and the height to judge the potential success of the athlete. A lot of sports look at physical measurements of athletes as a reliable gauge to determine whether that particular athlete will be a success in their sports. Next, they look at skill. Muhammad Ali failed the measurements, he boxed all wrong. Muggsy Bogues was five foot three, Michael Jordan was cut from his high school varsity team, Babe Ruth was not a good hitter and highly inconsistent early in his career. Jackie ....

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  • Overcoming Procrastination

    “Nothing is so fatiguing as the external hanging on of an uncompleted task” –William James We are all guilty of putting those things we hate doing on the back burner, convincing ourselves that we will do it later. In the book Eat That Frog, author Brian Tracy advises the opposite. He explains that getting things done in the morning takes away the mental strain of avoiding something that you know you need to do. It is the idea that if you complete the “hardest” task of your day first and get it out of the way, you can create momentum for the day. With your hardest take behind you the rest of your day becomes more productive because you aren’t avoiding that dreaded thing. At KORE ....

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  • Why We Use The FMS

    Before becoming a personal training, semi-private, or group training member at KORE Wellness, you must go through an initial assessment which includes the Functional Movement Screen. The FMS is a quantifiable way for us to not only document your current movement ability, but also identify limitations and asymmetries that could lead to potential injury. Our mission at KORE Wellness is to help our clients achieve the active and healthy life they thought was only in their dreams. We cannot successfully do that if we have no idea what we are working with. The functional movement screen gives us a lot of information that allows us to guide our prospective clients based on ....

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  • On this Memorial Day

    I love our country. I couldn’t think of living in any other country on this earth than the United States of America. On this day, I take pause to reflect on all of the great men and women who have sacrificed everything to allow me to enjoy our amazing country and all of the beautiful things about it. On this day, I renew my pledge to do everything in my power to ensure that I leave our country a better place for those who come after me. I do this out of respect for those who sacrificed to give me the opportunity to live as a citizen of the United States. On this day, I will continue to ignore all of the rants and raves in the media about why our country is going down in flames and I ....

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  • Short Run vs Long Run

    I read this blog on Wednesday morning and it really struck a chord with me, so often I see my personal training clients at KORE Wellness, myself, my friends and family so focused on the short run that we never pause and consider our daily, weekly, monthly actions into the long run. A vision of the long run is what grounds our short term decisions but if we haven’t stopped to consider our long term picture, the short term actions win out. Since I started writing my goals down daily, I have noticed that I do a better job of keeping them in the forefront of my mind. I find myself asking constantly as I am rewriting my goals if my short term actions yesterday were pointed in the direction of ....

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  • THIS THING YOU DO EVERY DAY IS TAKING YEARS OFF YOUR LIFE.

    We are all guilty of this, some of us more than others. Figure it out yet? Sitting. We sit to eat, sit to commute, sit at work, and after a long day of sitting, we sit on the couch to rest and catch up on the 3 tv shows we dvr-ed earlier this week. Normal right? Unfortunately, yes… but at a cost. A study, out of Cornell University, examined the effects of sitting for a long period of time each day over a 12-year period. Results showed that individuals who were inactive for more than 11 hours had a 12 percent higher mortality rate than those who sat for four hours or less. Here are more stats about the dangers of long term sitting.
    A new study has found that for each hour a day that ....

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  • THIS SIMPLE TEST CAN PREDICT YOUR MORTALITY WITHIN THE NEXT 5 YEARS.

    “Aging is out of your control. How you handle it though, is in your hand.” Diane Von Furstenberg This study highlights that fact that as we age it becomes so very important to make sure that we can move well. Too often I see older individuals get stuck in a cycle where they can move well from a chair or bed but they struggle to get on an off the floor. At KORE Wellness we don’t use weight benches and everyone has to get on the floor to do exercises. After reading this study I am more convinced than ever that we are doing the right thing but forcing people to get up and down of the floor. We are adding years back on to our clients lives! There was a test developed in the 1990s ....

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  • WHAT IS THE WHOLE 30 ® AND WHY SHOULD I CARE?

    “Don’t you dare tell us this is hard. Beating cancer is hard. Birthing a baby is hard. Losing a parent is hard. Drinking your coffee black. Is. Not. Hard. You’ve done harder things than this, and you have no excuse not to complete the program as written. It’s only thirty days, and it’s for the most important health cause on earth – the only physical body you will ever have in this lifetime.” – Taken from the Whole 30 Blog The Whole 30 is a program designed by Dallas and Melissa Hartwig in 2009, basically it is a reboot program which will alert you to all of the ways you thought you were eating healthy that just aren’t so. I hear it all the time, “Oh, I have a healthy diet but I just ....

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  • STOP THE NEGLECT

    “The neglected dreams are too easily killed” – John le Carre Take as second and think of the things that are most important to you in your life. Now answer this question: if you only paid attention to something you claim to be important once, maybe twice a year would you honestly be able to convince yourself (or anyone else) of it’s importance? Take a loved one, pet, or something else that requires attention and care and we’d call that neglect. Most people who actually write down their goals, do so only once a year. If you don’t even consider the goals you have set for yourself on a daily basis, how do you expect to even remember that you set the goal in the first place, let alone ....

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  • GET OFF THE HAMSTER WHEEL

    Do you show up to the gym regularly? If you do, do you know why you show up? Do you have a reason for coming? What are you trying to improve? What are you trying to achieve? Do you have the answers to these questions? If not… how will you be able to measure your success? Goals provide answers to those questions and your reason for showing up to the gym. They are your road map on your trip success. Goals give you a destination and if done properly give you an itinerary for the trip. Goals also dig deep into the reason why you’ve decided to embark on this trip in the first place. If you haven’t taken an hour to sit down and think about your goals and what you want to achieve out of your ....

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  • To Deodorant Or Not To Deodorant

    We are so excited to be hosting our first Wellness Seminar Series guest speaker, Ashleigh Rivers, who owns Rasa Whole Body Health. She will be at KORE Wellness on Saturday, March 26 th to talk to us about the dangers lurking in our everyday skin care products. In anticipation of this talk, I thought I would start up the conversation with a little discussion on deodorant. Owning and training people in a gym for the last 7 years, an un-air conditioned gym at that, you would think that I would be a huge advocate of deodorant. False. Let me remind you that our core purpose is giving our clients the active and healthy lives they thought was only in their dreams. Let me also remind you, ....

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  • KORE Wellness Kettlebell Training: Kettle...What?

    Cardio Circuit (2 Medium Kettlebells) Today you will be doing 10 sets of: Full Body Attack to Deadlift Double Swings Double Squats rest 1 min
    Beginners: Do 4 repetitions of each exercise.
    Intermediates: Do 5 repetitions of each exercise
    Advanced: Do 6 repetitions of each exercise. Complete the workout and post the following to this blog:
    Time it took to complete the workout Kettlebell
    Weight Used
    Any Amendments to the workout
    Number of sets Average heart rate and calories burned (if using a HR Monitor)
    Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell. If you have not had your technique ....

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  • KORE Wellness Kettlebell Training: Stick a fork in it

    Lower Body Circuit (1 Kettlebell) Today you will be doing: Swing-catch-squats Tactical Lunges Single leg deadlifts Figure eights
    Beginners: Do 3 sets of 8 repetitions.
    Intermediates: Do 4 sets of 10 repetitions.
    Advanced: Do 4 sets of 12 repetitions. KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell. If you have not had your technique checked out by a certified RKC or Strong First instructor, there is a strong likelihood that you are not using proper kettle bell technique.
    KORE Wellness is a training studio located in Columbia, SC. At KORE Wellness we strive to make your health journey not only ....

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  • KORE Wellness Kettlebell Training: Hats off

    Upper Body Circuit (2 medium kettlebells) Today you will be doing: 8 Push-up - Full body Attack - Clean - Squat Thruster Overhead March (Single if tight shoulders) Posture March
    Beginner: 5 sets
    Intermediate: 6 sets
    Advanced: 7 sets [vimeo http://vimeo.com/87955655] Complete the workout and post the following to this blog:
    Time it took to complete the workout
    Kettlebell Weight Used
    Any Amendments to the workout
    Number of sets Average heart rate and calories burned (if using a HR Monitor)
    Rating for workout ....

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  • KORE Wellness Kettlebell Training: Belly Ache

    Core Circuit (1 Kettlebell) Today you will be doing: 15 Alternating Leg Lowers 10 Torso Rotations 15 Reverse Crunches 5 Russian Sit ups
    Beginner: 3 sets
    Intermediate: 4 sets
    Advanced: 5 sets Complete the workout and post the following to this blog:
    Time it took to complete the workout
    Kettlebell Weight Used
    Any Amendments to the workout
    Number of sets Average heart rate and calories burned (if using a HR Monitor
    Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell. If you have not had your technique checked out by a certified RKC or Strong First instructor, there is a strong likelihood that ....

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  • THE STORY OF KORE

    The idea for KORE really began back in 1999—my freshman year of college. The acronym KORE stands for Kinetically Optimal Resistance Exercise, which is everything BUT what I was doing at the time. Our collegiate soccer team of about 26 young women showed up at the gym, ran for 5-10 min, went through a circuit of mostly machines like the leg curl and leg press then, flopped around on the floor doing “abs.” No assessment. No dynamic warm up. No cool down stretching. No mobility work. No stability work. No foam rolling. Just a handful of machines and an insane number of crunches. That year we had six females suffer ACL injuries, each of which required major reconstructive surgery. It ....

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  • KORE Wellness Kettlebell Training: Gumby

    Whole Body Circuit (1 kettlebell) Today you will be doing 20 minutes of: Turkish Get-up (the up portion) – Windmill – Turkish Get-up (the down portion) – Arm Bar all together Single hand swings.
    Beginner: Do 1 rep followed by 15 single hand swings(each hand).
    Intermediate:Do 2 reps, followed by 20 single hand swings(each hand).
    Advanced: Do 3 reps followed by 25 single hand swings(each hand). ***As an option, increase the time to 30 minutes and choose a version of cardio to do between sets: (1/4 Mile run, walk, or jog, 200 Skips on a jump rope, 25 Burpees, or 150 hits on a punching bag)*** http://vimeo.com/88547517 Complete the workout and post the following to this blog:
    Time ....

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  • The story of KORE

    The idea for KORE really began back in 1999—my freshman year of college. The acronym KORE stands for Kinetically Optimal Resistance Exercise, which is everything BUT what I was doing at the time. Our collegiate soccer team of about 26 young women showed up at the gym, ran for 5-10 min, went through a circuit of mostly machines like the leg curl and leg press then, flopped around on the floor doing “abs.” No assessment. No dynamic warm up. No cool down stretching. No mobility work. No stability work. No foam rolling. Just a handful of machines and an insane number of crunches. That year we had six females suffer ACL injuries, each of which required major reconstructive surgery. It was an ....

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  • KORE Wellness Kettlebell Training: Calamity

    Core Circuit (1 Kettlebell) 10 Woodchops 5 Arm Bars 5 Gladiator Presses Swing Circuit (15 Swings - 10 Single Hand Swings (each hand) - 15 Swings
    Beginner: 3 sets
    Intermediate: 4 sets
    Advanced: 5 sets http://vimeo.com/88951951 Complete the workout and post the following to this blog: Time it took to complete the workout
    Kettlebell Weight Used
    Any Amendments to the workout
    Number of sets Average heart rate and calories burned (if using a HR Monitor)
    Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell. If you have not had your technique checked out by a certified RKC or Strong ....

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  • KORE Wellness Kettlebell Training: Insanity

    Lower Body Circuit (1 kettlebell) Clean and Squat Snatch Front to Back Lunge Snatch Single Hand Swing Snatch
    Beginners: Do all on one side, then switch to the other side 5 reps for 3 sets each hand
    Intermediate: Do all on one side, then switch to the other side 5 reps for 4 sets each hand
    Advanced: Do all on one side, then switch to the other side 5 reps for 5 sets each hand Complete the workout and post the following to this blog:
    Time it took to complete the workout
    Kettlebell Weight Used
    Any Amendments to the workout
    Number of sets
    Average heart rate and calories burned (if using a HR Monitor)
    Rating for workout KORE Wellness Kettlebell Training Routines are to be ....

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  • KORE Wellness Kettlebell Training: You've never had it so good

    Upper Body Circuit (2 kettlebells) * Use 1 Bell if you have shoulder mobility issues* Today you will be doing three pairs of exercises: 10 - Clean and Press and 10 Yards of Overhead Walks 10 - Bent over row and 10 Yards of Posture Walk 10 - High Pulls and 10 Yards of Strong Walk
    Beginners: Do 6rounds
    Intermediates: Do 7rounds
    Advanced: Do 8rounds. Complete the workout and post the following to this blog:
    Time it took to complete the workout
    Kettlebell Weight Used
    Any Amendments to the workout
    Number of sets Average heart rate and calories burned (if using a HR Monitor)
    Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good ....

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  • Want to be more successful? Just change these two little words.

    “Do something today that your future self will thank you for” - Anonymous Last week we talked about self-doubt and how to reprogram thinking about your goals by approaching them as you would if you were worrying about a problem.  If you didn’t have a chance to read it, check it out here . This week I want to address the “I cant’s” that come up in our everyday life.  What if instead of thinking about all of those situations as “I can’t because…”, you changed two little words and re-framed your thought process to be “I can if…”? My most successful clients think this way.  Instead of allowing a situation to be stopped completely by thinking, “I can’t because…, they consider it a ....

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  • KORE Wellness Kettlebell training: Attack Mode

    Cardio Circuit (2 Kettlebells) Today you will be doing:
    Full body Attack to Row
    Double Swings
    Full body Attack to Deadlift
    Double Swings
    Beginners: Do 6 sets of 5
    Intermediates: Do 6 sets of 8
    Advanced: Do 6 sets of 10 KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell. If you have not had your technique checked out by a certified RKC or Strong First instructor, there is a strong likelihood that you are not using proper kettle bell technique.
    At KORE Wellness we strive to make your health journey not only successful but a complete transition. We put a lot into our training programs and accept only serious ....

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  • WANT TO BE MORE SUCCESSFUL? JUST CHANGE THESE TWO LITTLE WORDS.

    “Do something today that your future self will thank you for” – Anonymous Last week we talked about self doubt and how to reprogram thinking about your goals by approaching them as you would if you were worrying about a problem. If you didn’t have a chance to read it, check it out here. This week I want to address the “I cant’s” that come up in our everyday life. What if instead of thinking about all of those situations as “I can’t because…”, you changed two little words and re-framed your thought process to be “I can if…”? My most successful clients think this way. Instead of allowing a situation to be stopped completely by thinking, “I can’t because…, they consider it a ....

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  • KORE Wellness Kettlebell Training: Tolerance

    Upper body workout (1 kettlebell) Today you will be doing: Get up proper presses Alternating bent over rows Halo Alternating Snatches or Hand to hand swings
    Beginner: 8 reps for 3 sets
    Intermediate:10 reps for 4 sets
    Advanced 10 reps for 5 sets Complete the workout and post the following to this blog:
    Time it took to complete the workout
    Kettlebell Weight Used
    Any Amendments to the workout
    Number of sets
    Average heart rate and calories burned (if using an HR Monitor)
    Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell. If you have not had your technique checked out by a certified ....

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  • KORE Wellness Kettlebell Training: High Octane

    Cardio Workout (2 Medium Kettlebells, 1 heavy bell for singles work) Today you will be doing: 10 - Double Swings 10 - Alternating Double Cleans (Each hand) 10 - Side Step Swings (Each leg) 10 - Swings Complete the set and rest before repeating, this is a timed workout so try to get as many sets in before the clock runs out.
    Beginners: 15 min, 1 min rest
    Intermediate: 20 min, 90 sec rest
    Advanced: 25 min, 1 min rest Complete the workout and post the following to this blog:
    Time it took to complete the workout
    Kettlebell Weight Used
    Any Amendments to the workout
    Number of sets Average heart rate and calories burned (if using a HR Monitor)
    Rating for workout KORE Wellness ....

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  • KORE Wellness Kettlebell Training: Mercy of the clock

    Upper body Circuit (2 kettlebells) Scorpion Planks Deck Squats Push Presses Bear Crawls
    Beginner: Do 45 seconds on 15 seconds off for 3 sets
    Intermediate:Do 45 seconds on 15 seconds off for 4 sets
    Advanced: Do 45 seconds on 15 seconds off for 5 sets no video for this post yet Complete the workout and post the following to this blog:
    Time it took to complete the workout
    Kettlebell Weight Used
    Any Amendments to the workout
    Number of sets Average heart rate and calories burned (if using a HR Monitor)
    Rating for workout ....

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  • KORE Wellness Kettlebell Training: Where there's a will...

    Lower body circuit (1 kettlebell) Today you will be doing: Swing-Catch-Squats Alternating twisting dragon lunges (total) Tactical Lunges (total) Figure 8s
    Beginner: Do 5 sets of 6 reps of each of the above exercises.
    Intermediate: Do 2 sets of 10-8-6-4-2 reps of each of the above exercises
    Advanced: Do 2 sets of 10-9-8-7-6 reps of each of the above exercises ***As an option, choose a version of cardio to do between sets: (1/4 Mile run, walk, or jog, 200 Skips on a jump rope, 25 Burpees, or 150 hits on a punching bag)*** http://vimeo.com/88546654 Complete the workout and post the following to this blog:
    Time it took to complete the workout
    Kettlebell Weight Used
    Any Amendments ....

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  • KORE Wellness Kettlebell Training: Great Expectations

    Core Circuit (1 Kettlebell) Today you will be doing: Woodchops Single Leg Deadlift Single Leg Slingshot (each leg, each direction) Windmills
    Beginner: 6 reps of each for 4 sets
    Intermediate: 8 reps of each for 4 sets
    Advanced: 10 reps of each for 4 sets Complete the workout and post the following to this blog:
    Time it took to complete the workout
    Kettlebell Weight Used
    Any Amendments to the workout
    Number of sets Average heart rate and calories burned (if using a HR Monitor)
    Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell. If you have not had your technique checked out by a ....

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  • WHAT I LEARNED AT THE PCW BANQUET THIS WEEK.

    PCW Key note Speaker: Vivian Howard I recently found out that some of our members at KORE nominated me to be considered for recognition as a Palmetto Center for Women Honors recipient. I’m still not really sure what exactly this honor is but, there were some pretty awesome women in attendance so I was incredibly humbled to be considered on par with them. If you know me at all, I prefer to stay in the wings and not in the spotlight so this was not the most comfortable event for me to attend however, I am very glad that I did. Here is what I learned. Vivian Howard who hosts “A Chef’s Life” on PBS was the keynote for this event and she spoke about pursuing her dreams and the work it ....

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  • What I learned at the PCW Banquet this week

    [caption id="" align="alignnone" width="760"] PCW Key note Speaker: Vivian Howard[/caption] I recently found out that some of our members at KORE nominated me to be considered for recognition as a Palmetto Center for Women Honors recipient. I’m still not really sure what exactly this honor is but, there were some pretty awesome women in attendance so I was incredibly humbled to be considered on par with them.  If you know me at all, I prefer to stay in the wings and not in the spotlight so this was not the most comfortable event for me to attend however, I am very glad that I did.  Here is what I learned. Vivian Howard who hosts “A Chef’s Life” on PBS was the keynote for this event and ....

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  • KORE Wellness Kettlebell Workout: No Pain, No gain Revisited

    Lower Body Circuit (1 Heavy Kettlebell) Sumo Deadlifts Goblet Squats Swings
    Beginner: Sets of 2-3-4-5-6-5-4-3-2
    Intermediate: Sets of 4-5-6-7-8-7-6-5-4
    Advanced: Sets of 4-5-6-6-5-4-4-5-6-6-5-4-4-5-6 Complete the workout and post the following to this blog:
    Time it took to complete the workout
    Kettlebell Weight Used
    Any Amendments to the workout
    Number of sets
    Average heart rate and calories burned (if using a HR Monitor)
    Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell. If you have not had your technique checked out by a certified RKC or Strong First instructor, there is a ....

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  • KORE Wellness Kettlebell Training: Rotten Revisited

    Whole Body Circuit (2 Kettlebells) Today you will be doing: Push-up Renegade Row FBA to Deadlift Deck Squat Single Hand Swing
    Beginner: Pyramid Set 1-5-1
    Intermediate: 1-8-1
    Advanced: Pyramid Set 1-10-1 Complete the workout and post the following to this blog:
    Time it took to complete the workout
    Kettlebell Weight Used
    Any Amendments to the workout
    Number of sets
    Average heart rate and calories burned (if using a HR Monitor)
    Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell. If you have not had your technique checked out by a certified RKC or Strong First instructor, there is a ....

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  • KORE Wellness Kettlebell Training: Rise and Shine

    Core Circuit (1 Kettlebell) 12 Reverse Crunches 10 Modified Deck Squats 8 Toes to Ceiling Alternating Leg Lowers 4 Russian Sit-ups
    Beginner: 3 sets
    Intermediate: 4 sets
    Advanced: 5 sets Complete the workout and post the following to this blog:
    Time it took to complete the workout
    Kettlebell Weight Used
    Any Amendments to the workout
    Number of sets
    Average heart rate and calories burned (if using a HR Monitor)
    Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell. If you have not had your technique checked out by a certified RKC or Strong First instructor, there is a strong likelihood ....

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  • KORE Wellness Kettlebell Training: Swing!

    Cardio Circuit (1 kettlebell) Today you will be doing 2 sets of the following: Single Hand Swings
    Beginner: Do 5-6-7-8-9-10-11-12-11-10-9-8-7-6-5
    Intermediate: Do 5-6-7-8-9-10-11-12-13-14-15-14-13-12-11-10-9-8-7-6-5
    Advanced: Do 1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 Complete the workout and post the following to this blog:
    Time it took to complete
    Kettlebell Weight Used
    Any Amendments to the workout
    Number of sets
    Average heart rate and calories burned (if using a HR Monitor)
    Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell. If you have not had ....

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  • Happiness is a habit.

    “Most people are about as happy as they make up their minds to be.”  Abraham Lincoln I want to talk about happiness. By definition happiness is a state of mind where our thinking is pleasant.  When we are happy, everything is better.  Our thoughts, our performance, even the function of our organs, our memory, and our senses (sight, touch, smell, feel, taste).  There have even been studies that showed happy optimistic businessmen to be more successful than their pessimistic counterparts. All this to say that a stat of happiness is something we all should strive for if we wish to lead healthy, successful lives.  The problem lies in the fact that most of us are seeking happiness in the ....

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  • KORE Wellness Kettlebell Training: Kitchen Sink

    Upper body Circuit (2 kettlebells) Push-up - FBA - Row Clean - Raise - Press Overhead Walk Posture Walk Pull ups Double Swings Beginner: Do five reps and 20 yards of the walking exercises for 3 sets Intermediate: Do six reps and 25 yards of the walking exercises for 4 sets Advanced: Do eight reps and 30 yards of the walking exercises for 4 sets [wpvideo vlq3EDKP] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have ....

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  • KORE Wellness Kettlebell Training: Linked

    Core circuit (2 kettlebells) Today you will be doing: Single leg hip bridge with a floor press (count floor presses) Bear Crawls (count paces) Alternating single leg Push ups (count push ups) Toes to ceiling with alternating leg lowers (count toes to ceiling)
    Beginner: 3 sets of 8 reps
    Intermediate: 4 sets of 10 reps
    Advanced: 4 sets of 12 reps Complete the workout and post the following to this blog:
    Time it took to complete the workout
    Kettlebell Weight Used
    Any Amendments to the workout
    Number of sets
    Average heart rate and calories burned (if using a HR Monitor)
    Rating for workout KORE Wellness is a training studio located in Columbia, SC. At KORE Wellness we strive ....

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  • HAPPINESS IS A HABIT

    “Most people are about as happy as they make up their minds to be.” Abraham Lincoln I want to talk about happiness. By definition happiness is a state of mind where our thinking is pleasant. When we are happy, everything is better. Our thoughts, our performance, even the function of our organs, our memory, and our senses (sight, touch, smell, feel, taste). There have even been studies that showed happy optimistic businessmen to be more successful than their pessimistic counterparts. All this to say that a stat of happiness is something we all should strive for if we wish to lead healthy, successful lives. The problem lies in the fact that most of us are seeking happiness in ....

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  • KORE Wellness Kettlebell Training: Nothing ventured, nothing gained

    Upper Body Circuit (1 kettlebell) Today you will be doing the following exercises as a complex: Floor Press – Get-up Proper – Clean and Press – Single Hand Swing – Bent-over Row • Beginners: Do 3 sets of 5 reps of each of the above exercises then switch hands and repeat on the other side. • Intermediates: Do 4 sets of 5 reps of each of the above exercises then switch hands and repeat on the other side. • Advanced: Do 5 sets of 5 reps of each of the above exercises then switch hands and repeat on the other side. ***As an option, choose a version of cardio to do between sets: (1/4 Mile run, walk, or jog, 200 Skips on a jump rope, 25 Burpees, or 500M Row)*** [wpvideo gxXkG6C4] KORE ....

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  • KORE Wellness Kettlebell Training: Cardiac Distress

    Cardio Circuit (1 Kettlebell) 20 Swings 20 Burpees 20 Snatches or Single hand swings to forehead height (10 Right / 10 Left) 20 Swings As many rounds as possible in 20 min Complete the workout and post the following to this blog:
    Number of sets
    Time it took to complete the workout
    Kettlebell Weight Used
    Any Amendments to the workout
    Number of sets
    Average heart rate and calories burned (if using a HR Monitor)
    Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell. If you have not had your technique checked out by a certified RKC or Strong First instructor, there is a strong likelihood ....

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  • KORE Wellness Kettlebell Training: Perfecto

    Whole Body Circuit (2 kettlebells) Today you will be doing: Strong March Alternating Step ups Clean and Presses Posture March
    Beginner: 45 seconds work 30 seconds between exercises for 3 sets
    Intermediate: 1:00 on 15 seconds between exercises for 4 sets
    Advanced: 1:00 on no rest between exercises for 5 sets Complete the workout and post the following to this blog:
    Time it took to complete the workout
    Kettlebell Weight Used
    Any Amendments to the workout
    Number of sets
    Average heart rate and calories burned (if using a HR Monitor)
    Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell. ....

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  • SEVEN STEPS TO CREATE YOUR OWN AFFIRMATIONS

    “It’s the repetition of affirmations that leads to belief. Once that belief becomes a deep conviction, things begin to happen” – Muhammad Ali This talk of affirmations may seem a little new age-y for some of you and to be honest, it was how I viewed it initially as well. Since doing the Miracle Morning practice for the last 135 days, I have completely changed my view point about affirmations. Some of the most successful people in the world like Muhammad Ali, Oprah, and Suze Orman have vocalized their use of affirmations and how much it has helped on their journey to to success. I am currently reading a book called “Psycho-Cybernetics” by plastic surgeon by the name of Maxwell ....

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  • 7 steps to creating your own affirmations

    “It’s the repetition of affirmations that leads to belief.  Once that belief becomes a deep conviction, things begin to happen” – Muhammad Ali This talk of affirmations may seem a little new age-y for some of you and to be honest, it was how I viewed it initially as well.  Since doing the Miracle Morning practice for the last 135 days, I have completely changed my view point about affirmations.  Some of the most successful people in the world like Muhammad Ali, Oprah, and Suze Orman have vocalized their use of affirmations and how much it has helped on their journey to to success.  I am currently reading a book called “Psycho-Cybernetics” by plastic surgeon by the name of Maxwell Maltz, ....

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  • KORE Wellness Kettlebell Training: Brick

    Lower Body (1 Kettlebell) Today you will be doing: Swings Squats Figure 8s Front to Back Lunge (each lunge counts as a rep) Do all of the exercises as a complex without setting the bell down. Rest 2 minutes between sets
    Beginner: 10 reps x 4 sets
    Intermediate: 12 reps x 5 sets
    Advanced: 12 reps x 6 sets Complete the workout and post the following to this blog:
    Time it took to complete the workout
    Kettlebell Weight Used
    Any Amendments to the workout
    Number of sets
    Average heart rate and calories burned (if using a HR Monitor)
    Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell. If ....

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  • KORE Wellness Kettlebell training: Beast Mode

    Cardio circuit ( 1 kettlebell) Today you will be doing all of the following without setting the bell down: 5 - Single hand swings each hand 5 - Squats each hand 5 - Single hand swings each hand 5 - Cleans each hand 5 - Squat thrusters each hand Rest for 2 minutes at the end of the set
    Beginner: 20 minutes
    Intermediate: 30 minutes
    Advanced: 35 minutes Complete the workout and post the following to this blog:
    Number of sets completed
    Kettlebell Weight Used
    Any Amendments to the workout
    Number of sets
    Average heart rate and calories burned (if using a HR Monitor)
    Rating for workout ....

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  • KORE Wellness Kettlebell Training: Foundations

    Lower body circuit (2 heavy kettlebells) Today you will be doing: 10 Step up to Squat (5 step ups each leg) 15 Full body attack to Deadlift 20 Swings
    Beginner: 3 sets
    Intermediate: 4 sets
    Advanced: 5 sets Complete the workout and post the following to this blog:
    Time it took to complete the workout
    Kettlebell Weight Used
    Any Amendments to the workout
    Number of sets
    Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Eastern Block

    Core Focus (1 Kettlebell)
    2 Turkish Get-ups
    4 Russian Sit-ups
    6 Straight Leg Torso Rotations
    8 Alternating Leg Lowers
    Beginners: 3 sets
    Intermediates: 4 sets
    Advanced: 5 sets Complete the workout and post the following to this blog:
    Time it took to complete the workout
    Kettlebell Weight Used
    Amendments to the workout
    Number of sets
    Average heart rate and calories burned (if using a HR Monitor)
    Rating for workout ....

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  • Pain has a purpose.

    “That’s the thing about pain, it demands to be felt” – John Green Pain is not your enemy.  It is merely your body’s way of communicating with you.  At KORE, we spend about 50% of our time managing pain issues that come up with people on a daily / weekly basis.  We WANT our clients to tell us when they are in pain so we can address the issue before it becomes something more serious.  We DO NOT want our clients to push through the pain and create more issues due to their bodies trying to compensate and move around a pain point. Pain has a purpose, in reality it is the only way your body has to communicate with your brain.  By sending a stimulus, “hey, that hurts” the brain can adjust ....

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  • KORE Wellness Kettlebell Training: Full circle

    Whole body Circuit (1 kb) Today you will be doing: 10 Bob and Weave 10 Halo 15 Two handed cleans 10 Walking Lunges
    Beginner: 3 sets
    Intermediate: 4 sets
    Advanced: 5 sets Complete the workout and post the following to this blog:
    Time it took to complete the workout
    Kettlebell Weight Used
    Any Amendments to the workout
    Number of sets
    Average heart rate and calories burned (if using a HR Monitor)
    Rating for workout ....

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  • KORE Wellness Kettlebell Training: Carry With you

    Whole Body Circuit This whole body workout is courtesy of Master RKC, Andrew Read (though a bit watered down...): Do this with as heavy a pair of bell as possible Round 1 1. Double kettlebell press x 7 2. Overhead walk for the rest of the minute Do 3 rounds with a partner as I-go-you-go. Round 2 1. Double kettlebell cleans x 10 2. Strong walk (in the rack position) for the rest of the minute Do 3 rounds with a partner as I-go-you-go. Round 3 1. Double swings x 10 2. Farmer's walk for the rest of the minute Do 3 rounds with a partner as I-go-you-go Complete the workout and post the following to this blog:
    Time it took to complete the workout
    Kettlebell Weight Used
    Any Amendments ....

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  • KORE Wellness Kettlebell Training: New Beginnings

    Cardio circuit (1 kettlebell) Today you will be doing: 20 Hand to hand Swings 20 Alternating Side Step Swings 20 Two handed clean to squat 20 Swings
    Beginner: 4 sets
    Intermediate: 5 sets
    Advanced: 6 sets http://vimeo.com/88547516 Complete the workout and post the following to this blog:
    Time it took to complete the workout
    Kettlebell Weight Used
    Any Amendments to the workout
    Number of sets
    Average heart rate and calories burned (if using a HR Monitor)
    Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell. If you have not had your technique checked out by a certified RKC or Strong ....

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  • KORE Wellness Kettlebell Training: Surpassing Expectations

    Lower Body Circuit (1 med-heavy kettlebell) 10 Deck Squats 20 Walking Lunges (total) 20 Step ups (total) 30 Swings
    Beginner: 3 sets
    Intermediate: 4 sets
    Advanced: 5 sets Complete the workout and post the following to this blog:
    Time it took to complete the workout
    Kettlebell Weight Used
    Any Amendments to the workout
    Number of sets
    Average heart rate and calories burned (if using a HR Monitor)
    Rating for workout ....

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  • KORE Wellness Kettlebell Training:Homeland Heroes

    Upper Body Circuit (2 kb) Today you will be doing: 12 Alternating Floor Presses 12 Push-up - Full Body Attack - Bent over Row 12 Alternating Cleans
    Beginner: 3 Sets
    Intermediate: 4 Sets
    Advanced: 5 Sets Complete the workout and post the following to this blog:
    Time it took to complete the workout
    Kettlebell Weight Used
    Any Amendments to the workout
    Number of sets
    Average heart rate and calories burned (if using a HR Monitor)
    Rating for workout ....

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  • KORE Wellness Kettlebell Training: Simplicity

    Core Circuit (1 medium and heavy kettlebell) Today you will be doing: 5 Janda Sit-ups 20 Band Resisted Quad Diagonals 5Double Windmills
    Beginner: 5 sets
    Intermediate: 6 sets
    Advanced: 7sets Complete the workout and post the following to this blog:
    Time it took to complete the workout
    Kettlebell Weight Used
    Any Amendments to the workout
    Number of sets
    Average heart rate and calories burned (if using a HR Monitor)
    Rating for workout ....

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  • 7 ways to contribute to your emotional bank account.

    "Making deposits in your emotional bank account creates powerful assets that help you conquer the chaos and achieve the success you want." -Scott Martineau. At KORE we get a lot of people who recognize that they need to exercise and make their muscles strong to be healthier,  we also talk a lot about eating in healthier ways to clean up your body on the inside.  But what about your mind and spirit?  What are you doing to grow and strengthen your emotional bank account so to say?    We are KORE Wellness for the very reason that we believe that in order to be truly healthy, you have to have ALL of the components of Wellness functioning properly.  Most of us drift through our days, doing ....

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  • KORE Wellness Kettlebell Training: Jello

    Whole body circut (2 kettlebells) Today you will be doing: 10 Squat Thrusters 10 Yards of Overhead Walks 10 Squat Thrusters 10 Yards of Overhead Walks 10 Sumo Deadlifts 10 Yards of Walking Lunges 10 Sumo Deadlifts 10 Yards of Walking Lunges
    Beginner: 3 sets
    Intermediate: 4 sets
    Advanced: 5 set Complete the workout and post the following to this blog:
    Time it took to complete the workout
    Kettlebell Weight Used
    Any Amendments to the workout
    Number of sets
    Average heart rate and calories burned (if using a HR Monitor)
    Rating for workout ....

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  • KORE Wellness Kettlebell Training: All-star

    Finish with ROP #1 Core Circuit (1 medium and light kettlebell) Today you will be doing: 10 Woodchops 5 Russian Sit ups 10 Arm Bars 5 Straight Leg Torso Rotations
    Beginner: 3 sets
    Intermediate: 4 sets
    Advanced: 5 set Complete the workout and post the following to this blog:
    Time it took to complete the workout
    Kettlebell Weight Used
    Any Amendments to the workout
    Number of sets
    Average heart rate and calories burned (if using a HR Monitor)
    Rating for workout ....

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  • KORE Wellness Kettlebell Training: Playing with fire

    Lower Body Circuit (1 medium kettlebell) Swing-catch-squat Single-leg Deadlift Curtsey Lunge Figure 8 This training session's focus is smooth coordinated movements, try to go through this training session under control.
    Beginner: Do 3 sets of 8
    Intermediate: Do 4 sets of 10
    Advanced: Do 5 sets of 10 Complete the workout and post the following to this blog:
    Time it took to complete the workout
    Kettlebell Weight Used
    Any Amendments to the workout
    Number of sets
    Average heart rate and calories burned (if using a HR Monitor)
    Rating for workout ....

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  • KORE Wellness Kettlebell Training: Pushing your luck

    Upper body (2 Kettlebells) 8 Alternating Floor Presses 8 Push-up - Full Body Attack - Row 8 Clean and Press
    Beginners: 4 sets
    Intermediate: 5 sets
    Advanced: 6 sets Complete the workout and post the following to this blog:
    Time it took to complete the workout
    Kettlebell Weight Used
    Any Amendments to the workout
    Number of sets
    Average heart rate and calories burned (if using a HR Monitor)
    Rating for workou ....

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  • Our core values and why they matter.

    Core values are fundamental beliefs of a person or organization.  They are the guiding principles that dictate behavior and action.  They help to provide a guideline for us to determine whether we are on the right path to achieving our purpose and goals.  They are unwavering and our "rules of engagement".  We've  recently posted our 'KORE' Values around our facility so that our clients can gain a better understanding about what our guiding principles are.  We also posted what they mean to us as a staff as another means of accountability and we fully expect to be called out on any infraction as we strive to live up to our core values on a daily basis.  If you have never done this exercise in ....

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  • KORE Wellness Kettlebell Training: Count down

    Cardio circuit Today you will be doing: Two handed swings Cleans (each hand) Hand to Hand Swings
    Beginner: 1 med bell, work down from 12 reps of each to 1 rep of each
    Intermediate: 1 medium bell / 1 heavy bell, work down from 12 to 6 reps with the medium then switch to the heavy bell
    Advanced: A variety of bells starting with medium weight, work down from 12 reps to 1 rep of each progressively increasing the weight of the bell at the number of reps decrease. [There is no video for this workout yet] Complete the workout and post the following to this blog:
    Time it took to complete the workout
    Kettlebell Weight Used
    Any Amendments to the workout
    Number of sets
    Average heart ....

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  • KORE Wellness Kettlebell Training: Breath of fresh air

    Cardio circuit (1 kettlebell) Today you will be doing each exercise at the top of a new minute: 10 single hand swings each hand 10 jumping pull ups
    Beginner: 20 minutes
    Intermediate: 24 minutes
    Advanced: 30 minutes Complete the workout and post the following to this blog:
    Time it took to complete the workout
    Kettlebell Weight Used
    Any Amendments to the workout
    Number of sets
    Average heart rate and calories burned (if using a HR Monitor)
    Rating for workout ....

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  • KORE Wellness Kettlebell Training: Killer Combos

    Whole Body Workout (2 Kettlebells) Today you will be doing: 60 seconds of Deadlift to Row 45 seconds of Squat Thrusters 30 seconds of Alternating Cleans Rest for 3 minutes between sets
    Beginner: 4 sets
    Intermediate: 5 sets
    Advanced: 6 sets (The easiest way to do this workout is to set a timer for 15 second intervals) Complete the workout and post the following to this blog:
    Time it took to complete the workout
    Kettlebell Weight Used
    Any Amendments to the workout
    Number of sets
    Average heart rate and calories burned (if using a HR Monitor)
    Rating for workout ....

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  • KORE Wellness Kettlebell Training: Devious

    Lower body workout (1 kettlebell) Today you will be doing: 10 Deck Squats (Advanced do Single Leg Deck Squats) 30 Hand to Hand Swings (Total) 10 Bob and Weave 30 Hand to Hand Swings (Total)
    Beginner: 3 sets
    Intermediate: 4 sets
    Advance: 5 sets [vimeo http://vimeo.com/87954709] Complete the workout and post the following to this blog:
    Time it took to complete the workout
    Kettlebell Weight Used
    Any Amendments to the workout
    Number of sets
    Average heart rate and calories burned (if using a HR Monitor)
    Rating for workout ....

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  • KORE Wellness Kettlebell Training: Hooyah

    Upper Body (2 kettlebells) Today you will be doing Double Cleans Double Lat Raises Double Cleans Double Military Presses Double Bent over Rows
    Beginners: 7 reps x 3 sets,finish with 50 Double Kettlebell Swings
    Intermediates: 7 reps x 4 sets, finish with 65 Double Kettlebell Swings
    Advanced: 7 reps x 5 sets, finish with 80 Double Kettlebell Swings Complete the workout and post the following to this blog:
    Time it took to complete the workout
    Kettlebell Weight Used
    Any Amendments to the workout
    Number of sets
    Average heart rate and calories burned (if using a HR Monitor)
    Rating for workout ....

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  • Why (and How) do we warm up before exercise?

    There are about 100 things that we can discuss about the benefits of warming up.  Priming the heart for exercise, opening up capillaries for increased oxygen flow to muscles, increasing the temperature of the muscles so they can contract and relax faster, increased nerve transmission, increased muscle metabolism for more efficient muscle activation, increasing the force and stretch that can be subjected on a muscle before it will strain, etc. The biggest reason that we have a mandatory warm-up at our facility is to prime the body for movement.  We live pretty sedentary lives and spend most of our day in one position.  When we prepare to move our bodies in multiple planes and directions, ....

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  • KORE Wellness Kettlebell Training: Easy Peasy

    Core circuit (You will need two heavy kettlebells) Today you will be doing: 5 Knees to elbows (either on the floor holding a kettlebell on the ground overhead or hanging from a bar) 10 Heavy Swings 15 Heavy Deadlifts 10 Heavy Swings 5 Janda Sit ups 10 Heavy Swings
    Beginner: 4 sets
    Intermediate: 5 sets
    Advanced: 6 sets [There is no video for this workout yet] Complete the workout and post the following to this blog:
    Time it took to complete the workout
    Kettlebell Weight Used
    Any Amendments to the workout
    Number of sets
    Average heart rate and calories burned (if using a HR Monitor)
    Rating for workout ....

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  • KORE Wellness Kettlebell Training: Double Whammy

    Whole Body Circuit (2 kettlebells) Today you will be doing Ladder sets up to three of: Push-up Renegade Row FBA-Clean-Squat Press ( and lunge - advanced only)
    Beginners: Do 4 sets and ladder up to 3 reps of each exercise in each set
    Intermediates: Do 5 sets and ladder up to 3 reps of each exercise in each set
    Advanced: Do 6 sets and ladder up to 3 reps of each exercise in each set Complete the workout and post the following to this blog:
    Time it took to complete the workout
    Kettlebell Weight Used
    Any Amendments to the workout
    Number of sets
    Average heart rate and calories burned (if using a HR Monitor)
    Rating for workout KORE Wellness Kettlebell Training Routines are to be ....

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  • KORE Wellness Kettlebell Training: Absolute K.O.R.E.

    Core circuit (You will need one kettlebell) Today you will be doing: 5 Windmills 10 Woodchops 15 Single Leg Slingshot 20 Burpees
    Beginner: 3 sets
    Intermediate: 4 sets
    Advanced: 5 sets Complete the workout and post the following to this blog:
    Time it took to complete the workout
    Kettlebell Weight Used
    Any Amendments to the workout
    Number of sets
    Average heart rate and calories burned (if using a HR Monitor)
    Rating for workout ....

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  • KORE Wellness Kettlebell Training: Share the love

    Whole body circuit ( 2 kettlebells) Today you will be doing: 12 - Pull ups 24 - Heavy Swings 12 - Bear Crawls (steps on each side)
    Beginner: 4 sets
    Intermediate: 6 sets
    Advanced: 7 sets [vimeo http://vimeo.com/87954711] Complete the workout and post the following to this blog:
    Time it took to complete the workout
    Kettlebell Weight Used
    Any Amendments to the workout
    Number of sets
    Average heart rate and calories burned (if using a HR Monitor)
    Rating for workout ....

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  • KORE Wellness Kettlebell Training: Hog-tied

    Upper body circuit - 2 Kettlebells medium weight 10 Alternating Floor Press 10 Alternating Bent over Row 10 Alternating Military Press (Video shows double presses but do alternating until I get a video of alternating presses) 10 Push-ups http://vimeo.com/89865400
    Beginner: 3 Sets
    Intermediate: 4 Sets
    Advanced: 5 Sets Complete the workout and post the following to this blog:
    Time it took to complete the workout
    Kettlebell Weight Used
    Any Amendments to the workout
    Number of sets
    Average heart rate and calories burned (if using a HR Monitor)
    Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a ....

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  • The Bullet Proof Diet at a Glance

    I have played around with a lot of eating plans over the years to try to find one that makes the most sense as to how the body works as well as being feasible for most people to do. I have tried the blood type diet, the plan, the whole 30 to mention a few. I like various components of all of these plans but I was really looking for something that explains scientifically WHY the eating is structured a particular way. The eating plan I chose for the first 21-day challenge of the year is based off of Dave Asprey’s Bullet Proof diet. Using myself as a guinea pig for most things I come across, I can relate to Dave and his quest for something that not only works, but is sustainable across the ....

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  • KORE Wellness Kettlebell Training: Live Well

    1 kettlebell, medium weight
    Today you will be doing: 10 Single Leg Deadlifts 20 Swing-Catch-Squats 30 Walking Lunges (Total Steps) 40 Alternating Side Step Swings (Total Swings)
    Beginners: Do 2 sets
    Intermediates: Do 3 sets
    Advanced: Do 4 sets Complete the workout and post the following to this blog:
    Time it took to complete the workout
    Kettlebell Weight Used
    Any Amendments to the workout
    Number of sets
    Average heart rate and calories burned (if using a HR Monitor)
    Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell. If you have not had your technique checked out by a certified ....

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  • KORE Wellness Kettlebell Training: Lucky Number Seven

    Upper body Workout (2 kettlebells) 7 - Push-ups 7 - Full body attack to Row 7 - Clean-raise-press Posture Walk
    Beginner: 4 sets
    Intermediate: 5 sets
    Advanced:7 sets http://vimeo.com/88951948 Complete the workout and post the following to this blog:
    Time it took to complete the workout
    Kettlebell Weight Used
    Any Amendments to the workout
    Number of sets
    Average heart rate and calories burned (if using a HR Monitor)
    Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell. If you have not had your technique checked out by a certified RKC or Strong First instructor, there is a strong ....

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  • KORE Wellness Kettlebell Training: Beyond Strength

    Cardio Circuit (2 medium sized kettlebells) Today you will be doing: Double Swing Pyramid - Swings on the minute every minute until you finish
    Beginner: 3-4-5-6-7-8-9-10-11-12-13-12-11-10-9-8-7-6-5-4-3
    Intermediate: 5-6-7-8-9-10-11-12-13-14-15-16-15-14-13-12-11-10-9-8-7-6-5
    Advanced: 10-11-12-13-14-15-16-17-18-19-20-19-18-17-16-15-14-13-12-11-10 Complete the workout and post the following to this blog:
    Time it took to complete the workout
    Kettlebell Weight Used
    Any Amendments to the workout
    Number of sets
    Average heart rate and calories burned (if using a HR Monitor)
    Rating for workout ....

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  • KORE Wellness Kettlebell Training: The Original

    Cardio Circuit (1 kettlebell) Today you will be doing 25 minutes of: Turkish Get-ups Swings Beginner: 1 TGU, 15 Swings Intermediate: 2 TGU, 20 Swings Advanced: 3 TGU, 25 Swings Complete the workout and post the following to this blog:
    Number of rounds completed in 25 min
    Kettlebell Weight Used
    Any Amendments to the workout
    Number of sets
    Average heart rate and calories burned (if using a HR Monitor)
    Rating for workout ....

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  • KORE Wellness Kettlebell Training: Nitty Gritty

    Swing Club Original Lower Body Circuit (1 Kettlebell) Today you will be doing: Two hand swing Squat Alternating Backwards Lunge Single Hand Swings Clean and Squat
    Beginners: Do 5 sets of 5 reps of each of the above exercises.
    Intermediates: Do 1 set of 12-10-8-6-4-2 reps of each of the above exercises
    Advanced: Do 1 set of 10-9-8-7-6-5 reps of each of the above exercises Complete the workout and post the following to this blog:
    Time it took to complete the workout
    Kettlebell Weight Used
    Any Amendments to the workout
    Number of sets
    Average heart rate and calories burned (if using a HR Monitor)
    Rating for workout ....

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  • KORE's Miracle Morning Call To Action

    “One of the saddest things in life is to get to the end and look back in regret, knowing that you could have been, done, and had so much more.” – R. Sharma What if every day really is Ground Hog Day???
    Ground Hog Day, although an incredibly funny movie, strikes to the heart of an issue for 95% of our population. Everyday, we wake up and repeat the same mediocre stuff we did the day before. Obviously it isn’t the exact same day replaying over and over, but it might as well be. How often do you get out of bed with the thought that today you will overcome the mediocrity of another ordinary day and try to live this day to your full potential? My guess is not very often. 95% of our ....

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  • KORE Wellness Kettlebell Training: Walk this way

    Core Circuit (1 Kettlebell) Today you will be doing a 30 minute walk alternating hands as needed with the following exercises: Posture walk Strong walk (bell in racked position) Overhead walk Do each exercise until you feel you are beginning to lose form then switch hands, after doing the same exercise on each hand, switch to the next exercise. Complete the workout and post the following to this blog:
    The exercise that challenged you the most
    Kettlebell Weight Used
    Any Amendments to the workout
    Number of times you did each exercise
    Average heart rate and calories burned (if using a HR Monitor)
    Rating for workout ....

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  • KORE Wellness Kettlebell Routine: Green-eyed Monster Revisited

    Lower body circuit - 1 Kettlebell (what you would consider heavy for a lower body day) 5 - Squats 10 - Walking Lunges (Total Steps) 15 - Sumo Deadlifts
    Beginner: 6 Sets
    Intermediate: 7 Sets
    Advanced: 8 Sets http://vimeo.com/89865399 Complete the workout and post the following to this blog:
    Time it took to complete the workout
    Kettlebell Weight Used
    Any Amendments to the workout
    Number of sets Average heart rate and calories burned (if using a HR Monitor)
    Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell. If you have not had your technique checked out by a certified RKC or ....

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  • KORE Wellness Kettlebell Training: Against the grain

    Upper body circuit (2 kettlebells) Today you will be doing: Push up to Renegade Row Hand to Hand Swing 6 sets Beginner: 30 seconds work, 30 seconds rest Intermediate: 45 seconds work, 45 seconds rest Advanced: 60 seconds work, 60 seconds rest [wpvideo 290AkTem] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Withdrawl Symptoms

    Core Circuit (1 Kettlebell) Today you will be doing: 5 Windmills 10 Alternating Leg Lowers 10 Straight Leg Trunk Torso Rotations 20 Reverse Crunches Beginner: 3 Sets Intermediate: 4 Sets Advanced: 5 Sets [wpvideo uDCfQKcI] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Mitigating Circumstances

    Whole body circuit (one kettlebell) Today you will be doing: 10 Step-ups to backwards lunges (each leg) 15 Jumping Pull ups 20 Swings Beginner: 3 sets Intermediate: 4 sets Advanced 5 sets [wpvideo fVXOA21U] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • How to conduct a year in review

    2015 – Year in review. It’s the last week of the year and time to start reviewing 2015 in preparation for making plans for 2016. A year in review is always something we think about in business but something we rarely think about in our personal life.    In order to set good, achievable goals for the new year, it becomes vitally important to assess what went right and wrong in 2015. Next week, I’ll be introducing a new method for goal setting in the new year that I am really excited about but before that, lets complete the following exercise. Step 1: What were your major accomplishments this year? Make a list of everything you did that you were proud of, obstacles you overcame, ....

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  • KORE Wellness Kettlebell Training: Indispensible Joy

    Cardio Circuit (2 kettlebells). Today you will be doing 6 rounds of: Full Body Attack (FBA) to Deadlift Squat Thrusters Double Swings • Beginners: Do each exercise for 30 seconds, rest for 60 seconds. • Intermediates: Do each exercise for 30 seconds, rest for 45 seconds. • Advanced: Do each exercise for 30 seconds, rest for 30 seconds. [wpvideo UEh6aiI8] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: The Beauty of it All

    Core Circuit (1 Kettlebell) Today you will be doing 4 rounds of: Turkish Get-ups (TGUs) Gladiator Presses Russian Sit-ups Toes to Ceiling • Beginners: Do 1 TGU – 3 Gladiator Presses – 5 Russian Sit-ups – 7 Toes to Ceiling. • Intermediates: Do 2 TGU – 4 Gladiator Presses – 6 Russian Sit-ups – 8 Toes to Ceiling. • Advanced: Do 3 TGU – 6 Gladiator Presses – 9 Russian Sit-ups – 12 Toes to Ceiling. ** Option – Run / Jog / Speed Walk ¼ mile between sets. [wpvideo H3HHELX0] KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong First instructor, ....

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  • KORE Wellness Kettlebell Training: Bodily Harm

    Lower body circuit (1 kettlebell) Today you will be doing: Cleans Step-ups Single Leg Deadlift Single Leg Box Squat Beginner: 2 sets of 10 reps each side Intermediate: 3 sets of 10 reps each side Advanced: 4 sets of 8 reps each side http://vimeo.com/88951946 Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC ....

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  • KORE Wellness Kettlebell Training: Time Flies Revisited

    Cardio Circuit (1 kettlebell) Today you will be doing: 10 Deck Squats 15 Burpees 10 Swings Rest for at least a minute between sets,  do as many rounds as possible in 30 minutes [wpvideo tOu9JfBn] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • 4 Basics for Injury-free running

    New Years Resolutions are right around the corner and every year I see an uptick of people out running and jogging in January.  By February most of the runners have all disappeared. Starting a running program is a very common means to hit your goals of reaching your optimal health in the new year. It's easy because it doesn't require anything more than a pair of running shoes and some self discipline.  The problem is that most people have no idea how to run and just think that they can lace up their shoes and start pounding the pavement.  Did you know that 3 out of 4 runners will suffer an injury that puts them on the sidelines this coming year?  Most of us live pretty sedentary lives ....

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  • KORE Wellness Kettlebell Training: Wicked

    Whole Body Circuit (2 Kettlebells) Today you will be doing: 10 Bob and Weave 10 yards of Bear Crawls 10 Double Cleans Go for 20 min, do as many rounds as possible [wpvideo w9oTyEL6] Complete the workout and post the following to this blog: Number of rounds completed Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Disorderly Conduct

    Whole Body Circuit (1 Kettlebell) 10 Deck Squats 20 Swings (Heavy Bell) 10 Jumping Pull-ups 20 Hand to Hand Swings Beginner: 3 sets Intermediate: 4 sets Advanced: 5 sets [wpvideo flncaSqj] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong First instructor, there is a strong likelihood that you are ....

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  • KORE Wellness Kettlebell Training: Twisted

    Core Circuit (2 kettlebells) Today you will be doing: 6 Straight leg torso rotations 8 Alternating Floor Presses 10 Renegade Rows 12 Woodchops Beginner: 3 sets Intermediate: 4 sets Advanced: 5 sets [vimeo http://vimeo.com/87955656] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong First ....

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  • KORE Wellness Kettlebell Training: In stitches 2

    In stitches (can be done with one or two kettlebells(advanced)) Today you will be doing: Swings Side step swings to the right Side step swings to the left Side step swings alternating Swings [wpvideo sgnBJKLM] • Beginners: Do 5 sets of each exercise 30 seconds on 30 seconds off • Intermediates: Do 6 sets of each exercise 30 seconds on 30 seconds off • Advanced: Do 6 sets of each exercise 20 seconds on 30 seconds off with double bells Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness ....

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  • KORE Wellness Kettlebell Training:Off the hinges

    Upper body Circuit (2 medium to heavy kettlebells) Today you will be doing: 10 Single leg push-ups (5 each leg) 10 Push presses 10  Overhead March (count paces) 10 Pull-ups Beginner: 4 sets Intermediate: 5 sets Advanced: 6 sets [wpvideo YrhE6NlP] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong ....

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  • KORE Wellness Kettlebell Training: Battle Scarred

    Lower body circuit (1 kettlebell) Today you will be doing: Snatches or Single hand swings to forehead height Two handed clean to squat Figure 8 Alternating Side Step Swings Beginner: 3 sets of 10 reps Intermediate: 4 sets of 10 reps Advanced: 5 sets of 10 reps [wpvideo huZKaaxK] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked ....

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  • Why multitasking is getting us nowhere fast.

    "To do two things at once is to do neither" What if I told you that multitasking was a lie?  It is universally accepted as an effective thing to do and heck, people even put their multitasking skill on resumes because employers look for that in prospective hires!  The problem is that we've got it all wrong. In 2009 Stanford University Proffessor, Clifford Nass set out to discover how well multitaskers were "multitasking".  He and his team of researchers gave 262 students questionnaires to determine how often they multitasked.  The students were then divided into two groups of high and low multitaskers.  The hypothesis was that the multitaskers would perform better.  The researchers were ....

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  • KORE Wellness Kettlebell Training: Chock-a-block

    Cardio Circuit - 1 Kettlebell Today you will be doing 60 seconds on 30 seconds off of: Single hand Squat thrusters Reverse Crunch Hand-to-Hand Swings Rotational Planks Swings • Beginners: Do 3 rounds. Rest 2 minutes between rounds. • Intermediates: Do 4 rounds. Rest 2 minutes between rounds. • Advanced: Do 5 rounds. Rest 2 minutes between rounds. [wpvideo mwBsPnr0] KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong First instructor, there is a strong likelihood that you are not using proper kettle bell technique. Visit KORE Wellness at ....

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  • KORE Wellness Kettlebell Training: It's a bear Version 2.0

    Whole Body Circuit (2 Kettlebells) Today you will be doing: Bear Crawls Double Squat Thrusters Double Swings Beginner: 4 sets 30 seconds on 30 seconds off Intermediate: 4 sets 45 seconds on 30 seconds off Advanced: 4 sets 45 seconds on 15 seconds off [wpvideo ufdMSTCI] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Hells Bells

    Lower Body Circuit (1 Kettlebell) Today you will be doing: 10 Single Leg Deadlifts 15 Swings 10 Backwards Lunges 15 Single Hand Swings - Right Hand 10 Bob and Weave 15 Single Hand Swing - Left Hand 10 Squats 15 Swings Beginner: 2 Sets Intermediate: 3 Sets Advanced: 4 Sets [wpvideo kf6erpbi] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Jouet

    Core Circuit (1 kettlebell) Today you will be doing: 10 Windmills 15 Slingshots 15 Toes to ceiling 10 Get up proper press Beginner: 3 sets Intermediate: 4 sets Advanced: 5 sets [wpvideo BsX1AVpX] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • Make a paradigm shift

    "If you want to achieve your highest aspirations and overcome your greatest challenges, identify and apply the principle or natural law that governs the results you seek." - S. Covey I am rereading Stephen Covey's book, "The Seven Habits of Highly Successful People"  and in his forward, which I skipped over the first time, he talks about the principle of personal stagnation.  Simply put, you have two choices in life.  One choice allows you to stagnate and the other leads you down the path of personal growth and development.   Your choices are what he calls deciding to follow the cultural tendency or choosing to follow the principled solution.  Cultural tendency is very similar to lemming ....

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  • KORE Wellness Kettlebell Training: Render Useless

    Upper body Circuit (2 heavy kettlebells) 10 Push-up - Full body attack - Row 10 Cleans 10 Lateral Raises Beginner: 4 sets Intermediate: 5 sets Advanced: 6 sets [wpvideo xoTvTVWw] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Slow Burn

    Whole Body Circuit (2 Medium Sized Kettlebells, 1 heavy bell for swings) Today you will be doing the following exercise for  sets of 30 seconds on 30 seconds off: Double Clean and Press After completing this circuit you will be doing the following: Sets of: 1 Turkish Get up each side followed by 10 Swings • Beginners: Do 5 sets of presses then 5 sets of TGU's and Swings • Intermediates: Do 7 sets of presses then 7 sets of TGU's and Swings • Advanced: Do 10 sets of presses then 10 sets of TGU's and Swings [embed]http://vimeo.com/97283252[/embed] ....

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  • KORE Wellness Kettlebell Training: Core Essentials

    Core Circuit (1 kb) Today you will be doing: Modified Deck Squats Lying Torso Rotations Gladiator Planks Alternating Leg Leg Lowers Beginner: 8 reps for 3 sets Intermediate: 10 reps for 4 sets Advanced: 12 for 5 sets [wpvideo xNU40PO6] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Make your own breeze

    Cardio Circuit (1 Kettlebell) Today you will be doing 20 minutes of: Alternating Snatches or Hand to hand swings to forehead height. 1/4 mile run • Beginners: Do 5 repetitions or Hand to hand swings to forehead height. • Intermediates: Do 8 repetitions. • Advanced: Do 10 repetitions. ....

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  • KORE Wellness Kettlebell Training: Sicko

    Upper body Circuit (2 kettlebells) Today you will be doing 30 seconds on 30 seconds off of the following: Push-ups Renegade Rows Lateral Raise to Press [wpvideo KkEl8m8u] Beginners: 5 sets Intermediate: 7 sets Advanced: 9 sets ....

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  • KORE Wellness Kettlebell Training: Second Day Soreness

    Lower body workout (2 kettlebells) Today you will be doing: 5 Double Clean and Squats 10 Double Bob and Weave 15 Double Sumo Deadlift Beginner: 4 sets Intermediate: 5 sets Advanced: 6 sets [wpvideo p2maqSCK] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • There's no such thing as a stressful situation

    Have I got your attention? I repeat, there is no such thing as a stressful situation.  What causes stress is not the situation, but the reaction to the situation.   Stress reaction is in response to a situation perceived as stressful. Have you ever noticed that some people around you in traffic are cussing and gesturing, and other people are calmly and quietly listening to their music as they wait?  Everyone in traffic is in the same situation yet there is a myriad of reactions.   In other words, we cannot simply say that a traffic jam is stressful because not everyone is stressed by it.  We can only say that a traffic jam is stressful only to those who attach an internal stressful ....

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  • KORE Wellness Kettlebell Training: Somebodies and Nobodies

    Upper body circuit (2 kettlebells) 10 Alternating Floor Press 15 Push-ups 10 Clean and Press 15 Raises Beginner: 3 sets Intermediate: 4 sets Advanced: 5 sets [wpvideo l5zsEQwZ] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Back to Basics

    Cardio Circuit (1 Kettlebell) Today you will be doing the following exercises as a chain: Swing – Clean – Squat – Press • Beginners: 6 reps, repeat with the other hand, do 4 sets. • Intermediates: 8 reps, repeat with the other hand, do 5 sets. • Advanced: 10 reps, repeat with the other hand, do 5  sets. [wpvideo eMSZdBtq] ....

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  • KORE Wellness Kettlebell Training: Foxy

    Whole Body Circuit (One Kettlebell) Today you will be doing: 20 Swings 10 Pull ups 10 Cleans (each hand) 20 Swings 10 Alternating Bent-over rows (each hand) Beginners: 3 sets Intermediate: 4 sets Advanced: 5 sets Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout [wpvideo VLeebOou] ....

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  • KORE Wellness Kettlebell Training: Walk in the park

    Lower body focus (2 kettlebells) Today you will be doing: 10 Full Body Attack to Deadlift 10 yards of Walking Lunges 20 Double Swings 10 yards of Stork Walk from Double Clean position Beginners: 4 sets Intermediates: 5 sets Advanced: 6 sets Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout [wpvideo IoTIWSnY] ....

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  • Let's put the Thanks back in Thanksgiving

    Let's put the Thanks back in Thanksgiving. It always saddens me that Thanksgiving seems to have become this speed bump in the road on the way to Black Friday and the Christmas hustle and bustle.  Thanksgiving is my favorite holiday because it encompasses all of my favorite things in this world:  family, spending time together, cooking, good food, and time to pause to recognize how much we have to be thankful for. [caption id="attachment_3803" align="alignleft" width="200"] What are you most thankful for? [/caption] Now, with Black Friday scratching and clawing its way into Thanksgiving, it seems like it's more of a rush to finish the meal so we can get out and score the big deals. ....

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  • KORE Wellness Kettlebell Training: Rat-A-Tat

    Core Circuit (You will need 1 kettlebell) Today you will be doing: 5- Janda Sit-ups (if you are unfamiliar with Janda sit ups do modified deck squats) 10 - Leg lowers each leg 15 - Rotational Planks 20 - Slingshot Abs 25 - Swings Beginners: 4 sets Intermediate: 5 sets Advanced: 6 sets ....

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  • KORE Wellness Kettlebell Training: Walk it off

    Lower Body Circuit - 1 Kettlebells (Go heavy, above 30% of your body weight if possible) Swings Goblet Squats Burpees Do these exercise in sequence starting with one repetition of each, ladder up to the assigned number depending on your level.  Walk 30 meters between each set
    Beginner: 7 sets
    Intermediate: 10 sets
    Advanced: 15 sets Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how ....

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  • KORE Wellness Kettlebell Training: False Pretenses

    Upper body (2 kettlebells) Today you will be doing: Chin-ups Double Clean-raise-presses Double High pulls Beginner: 6 repetitions of each exercise for 4 sets Intermediate: 6 repetitions of each exercise for 6 sets Advanced:6 repetitions of each exercise for 7 sets [wpvideo I6NKFBFh] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: The Beauty of it All

    Core Circuit (1 Kettlebell) Today you will be doing 4 rounds of: Turkish Get-ups (TGUs) Gladiator Presses Russian Sit-ups Toes to Ceiling • Beginners: Do 1 TGU – 3 Gladiator Presses – 5 Russian Sit-ups – 7 Toes to Ceiling. • Intermediates: Do 2 TGU – 4 Gladiator Presses – 6 Russian Sit-ups – 8 Toes to Ceiling. • Advanced: Do 3 TGU – 6 Gladiator Presses – 9 Russian Sit-ups – 12 Toes to Ceiling. ** Option – Run / Jog / Speed Walk ¼ mile between sets. [wpvideo H3HHELX0] KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong First instructor, ....

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  • KORE Wellness Kettlebell Training: Gung ho

    Whole Body Circuit - 1 Kettlebells (Go heavy, deck squats will be the limiting factor) 10 Deck Squats 15 Reverse Crunches 20 Swings http://vimeo.com/89865402
    Beginner: 5 sets
    Intermediate: 6 sets
    Advanced: 7 sets Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong First instructor, there ....

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  • KORE Wellness Kettlebell Training: Break the Cycle

    Cardio Circuit (2 Kettlebells) Today you will be doing: Alternating cleans Full body attack to deadlift Double Swings Double Cleans Beginner: Do each exercise for 30 seconds without stopping, rest for 2 minutes then repeat 4 times Intermediate: Do each exercise for 30 seconds without stopping, rest for 2 minutes then repeat 5 times Advanced: Do each exercise for 30 seconds without stopping, rest for 2 minutes then repeat 6 times http://vimeo.com/88951949 Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for ....

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  • KORE Wellness Kettlebell Training: Endearing Qualities

    Core Circuit (1 Kettlebell)
    Today you will be doing: Wood chop Right Hand to Hand Swings Lying Torso Rotations Right Wood Chop Left Hand to Hand Swings Lying Torso Rotations Left Beginner: 30 seconds on 30 seconds off for 3 sets Intermediate: 45 seconds on 30 seconds off for 4 sets Advanced: 45 seconds on 15 seconds off for 4 sets [wpvideo 9pLR18E2] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Suspect

    Lower body circuit (2 medium weight kettlebells) Today you will be doing: 6 - Double KB Step-up to backwards lunge 12 - Double KB Clean and Squat 24 - Double KB Swings Beginner: 3 sets Intermediate: 4 sets Advanced: 5 sets [wpvideo GOJWUKw1] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Waiting to Exhale

    Upper body circuit (1 kettlebell) Today you will be doing: 10 - Alternating single leg push ups (5 each leg) 15 - Two handed clean 15 - Halos (each direction) 10 - Get up proper presses (each hand) Beginner: 3 sets Intermediate: 4 sets Advanced: 5 sets [vimeo http://vimeo.com/87954710] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellnesss Kettlebell Training: Monkey See

    Swing Club Original Cardio Circuit (1 Kettlebell) Perform the following and rest 30 seconds between exercises and 2 minutes between sets Swings Single Hand Swings R Single Hand Swings L Hand to Hand Swings Side Step Swings R Side Step Swings L Side Step Swings Alternating Swings Beginner: 1 set 20 reps of each exercise Intermediate: 2 sets 20 reps of each exercise Advanced: 3 sets 20 reps of each exercise [wpvideo HneLfSJq] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Bridging the gap

    Whole body circuit (2 kettlebells) 10 Single Leg Hip Bridge with Press (Each leg) 15 Toes to ceiling 10 Renegade Rows (Each arm) 15 Double High Pulls Beginner: 3 sets (Double Swings instead of high pulls) Intermediate: 4 sets Advanced: 5 sets [wpvideo hihjHU8B] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a ....

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  • KORE Wellness Kettlebell Training: Double Dutch

    Cardio circuit (1  heavy kettlebell, 1 jump rope) Today you will be doing: 15 Two handed swings 100 Jumps on the jump rope, 1/8 mile run, 1 min on the rower, or 50 Sumo Jumping Jacks 20 minutes as many rounds as possible Complete the workout and post the following to this blog: Time it took to complete the workout or rounds completed Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell. If you have not had your technique checked out by a certified RKC or Strong First ....

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  • KORE Wellness Kettlebell Training: Madness

    Whole Body Circuit (2 kettlebells) Push-ups Full Body Attack to Rows Strong March (count steps each leg) Push Presses Beginner: 7 reps for 3 sets Intermediate: 7 reps for 4 sets Advanced: 7 reps for 5 sets [wpvideo aS0XT9CJ] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong First instructor, there ....

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  • KORE Wellness Kettlebell Training: Take backs

    Lower body Circuit (2 Kettlebells) Today you will be doing: 10 Full Body Attack to Deadlift 10 Double Swings 10 Double Cleans 10 Double Squats Beginner: 4 sets Intermediate: 5 sets Advanced: 6 sets [wpvideo PF4bjV7k] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong First instructor, there is a ....

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  • KORE Wellness Kettlebell Training: A shot across the bows

    Core circuit (1 medium sized kettlebell, 1 heavy kettlebell) Today you will be doing: 5-Windmills 10-Suitcase Deadlifts (heavy) 10-Woodchops 15-Single-leg Slingshot • Beginners: Do 3 sets (reps each hand) • Intermediates: Do 4 sets (reps each hand) • Advanced: Do 5 sets (reps each hand) [wpvideo Nn1W2RNR] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not ....

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  • KORE Wellness Kettlebell Training: Push the limit

    You will need two kettlebells. You will be doing 20 minutes of:
    6 Pull-ups (Assisted, Unassisted, or Weighted)
    12 Push-ups (Assisted, Unassisted, or Single leg)
    12 Single hand swings (each hand) Do as many rounds of the above exercises (as challenging as you can manage with proper technique)  and post the following to this blog after your workout: Number of rounds you did in 20 minutes. Kettlebell weight used Any amendments you made to the workout A 1-5 rating of the workout (1 being awful, 5 being awesome) [wpvideo LllbveDa] KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your ....

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  • KORE Wellness Kettlebell Training: Damage Control

    Whole Body (1 Kettlebell)
    20 Swings
    10 Deck Squats
    20 Burpees
    10 Step ups (each leg) Beginners: 3 rounds Intermediate: 4 rounds Advanced: 5 rounds Complete the workout and post the following to this blog after your workout: Time it took to complete the workout Kettlebell weight used Any amendments you made to the workout How many sets you did Average heart rate and calories burned (if you are using a heart rate monitor) A 1-5 rating of the workout (1 being awful, 5 being awesome) [wpvideo TEY29oLI] ....

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  • KORE Wellness Kettlebell Training: Turkish Delight

    Core Circuit (One kettlebell) Today you will be doing: 2 Turkish Get-ups (each side) 12 Toes to ceiling alternating leg lowers (each leg) 6 Gladiator presses (each side) Beginner: 3 sets Intermediate: 4 sets Advanced: 5 sets [wpvideo oQbIplmv] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong ....

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  • KORE Wellness Kettlebell Training: Death Becomes Her

    Cardio circuit (1  heavy kettlebell) Today you will be doing: Two handed swings on the minute, every minute, Beginner: 10 swings on the minute every minute for 20 minutes Intermediate: 10 swings on the minute every minute for 25 minutes Advanced: 10 swings on the minute every minute for 30 minutes Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell. If you have not had your ....

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  • KORE Wellness Kettlebell Training: Sustained Effort

    Upper body circuit (1 kettlebell) Today you will be doing:(each hand) 10 single hand swings 5 clean-raise-press 10 alternating bent over rows 10 single hand swings 5 clean-raise-press 10 alternating bent over rows [wpvideo gLCZhAWX] Beginner: 3 sets Intermediate: 4 sets Advanced: 5 sets Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell. If you have not had your technique ....

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  • KORE Wellness Kettlebell Training: Sea Legs

    Lower body (You will need one heavy  kettlebell) Today you will be doing:
    10 Two handed clean to Squat
    10 Bob and Weave
    10 Alternating BW Lunge (Each leg)
    10 Single hand Swings (Each hand) Beginners: 4 sets. Intermediate: 5 sets Advanced: 6 sets http://vimeo.com/93101870 Complete the workout and post the following to this blog after your workout: Time it took to complete the workout Kettlebell weight used Any amendments you made to the workout How many sets you did Average heart rate and calories burned (if you are using a heart rate monitor) A 1-5 rating of the workout (1 being awful, 5 being awesome) KORE Wellness Kettlebell Training Routines are to be followed only by ....

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  • KORE Wellness Kettlebell Training: Get up!

    Lower Body Circuit (2 kettlebells) Can be done with a friend, one person does TGU while the other does swings then rests.  Switch when the first person has completed the set of TGU. Today you will be doing: Turkish Get-ups Double Swings Beginner: 1 TGU, 5 Dbl Swings then, 2 TGU, 10 Dbl Swing x 4 Intermediate: 1 TGU, 5 Dbl Swings then, 2 TGU, 10 Dbl Swings then, 3 TGU, 15 Dbl Swings x 4 Advanced: 1 TGU, 5 Dbl Swings then, 2 TGU, 10 Dbl Swings then, 3 TGU, 15 Dbl Swings x 5 [wpvideo jiubqmLp] Complete the workout and post the following to this blog: Number of rounds completed in 25 min Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned ....

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  • KORE Wellness Kettlebell Training: Hybrid power

    Upper Body Circuit (2 Heavy Kettlebells) Today you will be doing: 8 Double Push Press 8 Renegade Rows 8 Double Cleans Rest 3 min between sets • Beginners: Do 5 sets. • Intermediates: Do 6 sets. • Advanced: Do 7 sets. Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong First instructor, there is ....

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  • KORE Wellness Kettlebell Training: Trifecta

    Core Circuit (1 kettlebell) Today you will be doing: 20 Hand to hand swings (10R/10L) 10 Toes to ceiling 5 Modified Deck Squats Beginner: 15 minutes as many rounds as possible Intermediate: 20 minutes as many rounds as possible Advanced: 25 minutes as many rounds as possible (No video for this workout yet) Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Kore-ditioning

    Whole body circuit ( 1 kettlebell) Today you will be doing: 20- Swings 5 - Pull-ups 20 - Swings 5/5 - Single leg box squat 20 - Swings 5 - Pull-ups 20 - Swings 5/5 - Tactical lunge Beginner: 4 sets Intermediate: 5 sets Advanced: 6 sets [vimeo http://vimeo.com/109528482] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Fighter

    Cardio workout: (1 kettlebell) Today you will be doing 1 minute of each of the following exercises Swings Squats Push ups Burpees Two handed cleans Rest 3 minutes between rounds Beginner: 2 sets Intermediate: 3 sets Advanced: 4 sets Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: All-star

    Core Circuit (1 medium and light kettlebell) Today you will be doing: 10 Woodchops 5 Russian Sit ups 10 Arm Bars 5 Straight Leg Torso Rotations Beginner: 3 sets Intermediate: 4 sets Advanced: 5 sets [wpvideo jhLZsRlF] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong First instructor, there is a ....

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  • KORE Wellness Kettlebell Training: Whole Nine Yards

    Lower Body Walking Workout (2 kettlebells) Today you will be doing: 10 Squats 10 Yards of Walking Lunges 10 Sumo Deadlifts 10 Yards of Walking Swings 10 Curtsey Lunges (5R/5L) Beginner: 3 Sets Intermediate: 4 Sets Advanced: 5 Sets [wpvideo CNDiPSav] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or ....

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  • KORE Wellness Kettlebell Training: Take a Hike

    Upper body workout: (2 kettlebells) Today you will be doing 10 Double Clean-Raise-Press 20 Yards Overhead Walks 20 Yards Posture Walks 20 Yards Strong Marches Beginner: 4 sets Intermediate: 5 sets Advanced: 6 sets [wpvideo EJqdz5Cr] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong First ....

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  • KORE Wellness Kettlebell Training: Hands down

    Cardio Circuit (1 kettlebell) Deck Squats Hand to Hand Swings Jumping Pull-ups High Pulls Beginner: Do 4 sets of 8 Intermediate: Do 4 sets of 10 Advanced: Do 5 sets of 10 [wpvideo E4xNsq5Z] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong First instructor, there is a strong likelihood that you ....

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  • KORE Wellness Kettlebell Training: Extraordinary Renditions 2.0

    Whole Body Circuit (1 Kettlebell) Today you will be doing: Single Leg Buck and Press Single Leg Deadlift to Row Single Leg Slingshot • Beginners: Do 3 sets of 6 reps of each of the above exercises on each side. • Intermediates: Do 4 sets of 7 reps of each of the above exercises on each side. • Advanced: Do 4 sets of 10 reps of each of the above exercises on each side. http://vimeo.com/91182214 Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to ....

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  • KORE Wellness Kettlebell Training: Speak softly and swing a big bell

    Cardio Circuit (1 kettlebell) Today you will be doing: Swings Single Hand Swings Right Single Hand Swings Left Hand to Hand Swings Beginner: Do 5 reps of each exercise above and rest, do as many sets as possible in 20 min. Intermediate: Do 8 reps of each exercise above and rest, do as many sets as possible in 20 min. Advanced: Do 10 reps of each exercise above and rest, do as many sets as possible in 20 min. [wpvideo Hr9L0Orh] Complete the workout and post the following to this blog: Number of rounds completed in 20 minutes Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness ....

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  • KORE Wellness Kettlebell Training: Character builder

    Whole body circuit - 2 heavy kettlebells Today you will be doing the following exercises as a complex: 8 - DB Kb Push Press (Advanced: Jerks) 8 - Renegade Rows 8 - Db Cleans • Beginners: 4 rounds. • Intermediates: Do 5 rounds • Advanced: Do 6 rounds. (No video for this post yet) Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique ....

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  • KORE Wellness Kettlebell Training: Meat and Potatoes

    Lower body circuit - 2 pairs of heavy kettlebells (heavier bells for deadlifts) Double Front Squat Double Sumo Deadlift Buddy system - Pair up and one person deadlifts while the other squats, then switches.
    Beginner: Ladder from 1-3 reps (Do one squat, one deadlift, two squats, two deadlifts, etc) for 5 sets
    Intermediate: Ladder from 1-4 reps (Do one squat, one deadlift, two squats, two deadlifts, etc) for 5 sets
    Advanced: Ladder from 1-5 reps (Do one squat, one deadlift, two squats, two deadlifts, etc) for 5 sets [wpvideo 9nculLFE] KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not ....

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  • KORE Wellness Kettlebell Training: Absolutely Horrible

    Core Circuit (1 kettlebell) Today you will be doing: Bridge then Floor Press (Opposite foot down as arm presses) Modified Deck Squats Torso Rotations Alternating leg lowers Beginner: 10 reps of each for 3 sets Intermediate: 10 reps of each for 4 sets Advanced: 10 reps of each for 5 sets [wpvideo i4OYC2d8] ....

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  • KORE Wellness Kettlebell Training: On the edge

    Whole body circuit ( 2 kettlebells) Today you will be doing: 5- Single Leg Bridge to Press (Each leg) 10 - Push up - FBA - Row 20 - Double Cleans Beginner: 4 sets Intermediate: 5 sets Advanced: 6 sets [vimeo http://vimeo.com/87955654] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong First ....

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  • KORE Wellness Kettlebell Training: Space to Share

    Core circuit (1 kettlebell) Today you will be doing: 3 Russian Sit ups (each hand) 4 Straight leg Torso rotations (each side) 5 Arm Bars (each side) 6 Gladiator Presses (each side) Beginner: 4 sets Intermediate: 5 sets Advanced: 6 sets [wpvideo Vdm7b7rY] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC ....

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  • KORE Wellness Kettlebell Training: Buck Fifty

    Cardio Workout (One Kettlebell) Today you will be doing: 25 Single hand Swings (each hand) 15 Cleans (each hand) 20 Two handed Swings 10 High pulls (each hand) 15 Hand to Hand Swings Do the full set with 30 seconds rest between exercises. Beginners: three sets Intermediate: four sets Advanced: five sets) After completing this workout post the following: Time it took to complete the workout and number of sets. Kettlebell weight used Any amendments you made to the workout A 1-5 rating of the workout (1 being awful, 5 being awesome) [wpvideo ztJuNEAh] KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have ....

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  • KORE Wellness Kettlebell Training: Singles and Doubles

    Today you will be doing 10 minutes of the following exercises (2 Kettlebells): 5 – Pull-ups 10 – Clean and Jerk (or clean and push press) Rest 10 min of: 5 - Bent-over Rows 10 – Hand 2 Hand Swings Complete the workout and post the following to this blog: Number of rounds completed Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong First instructor, there is a strong likelihood that you ....

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  • KORE Wellness Kettlebell Training: Ladders

    Upper Body Circuit (2 Kettlebella) Today you will be doing a ladder set of the following as a chain: Push up Renegade Row Clean & Squat Ladder up from 1 rep of each to 4 reps of each Beginner: 4 sets Intermediate: 5 sets Advanced: 6 sets {No video for this post yet} Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a ....

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  • KORE Wellness Kettlebell Training: Pain Killer

    Upper Body Circuit (1 Kettlebell) Today you will be doing: Halos High Pulls (or Cleans) Clean-Raise-Press (or Raise-Press) Snatch (or single hand swing) Beginner: 10 reps of each for 3 sets Intermediate: 10 reps of each for 4 sets Advanced: 10 reps of each for 5 sets [wpvideo 9J3mppSW] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique ....

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  • KORE Wellness Kettlebell Training: Its a bear

    Cardio Circuit - 2 Kettlebells (heavy) Today you will be alternating:
    10 - Kettlebell or Dumbbell Bear Crawls
    10 - Double Kettlebell Swings for 10 yards. http://vimeo.com/89865401 This means you will take 10 steps doing Bear Crawl, then stop and do Double Kettlebell Swings where you are and repeat until you complete the x-yard distance.
    Beginners: Do 5 sets of 20 yards
    Intermediates: Do 6 sets of 20 yards
    Advanced: Do 7 sets of 20 yards Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for ....

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  • KORE Wellness Kettlebell Training: Uncharted Territory

    Whole Body Circuit (2 Kettlebells) Today you will be doing: 5 Front to Back Lunges (each leg) 10 Pull-ups 15 Alternating Cleans 10 2 up, 1 down Bent over Rows Beginners: 3 sets Intermediate: 4 sets Advanced: 5 sets [wpvideo 2XbDD1v9] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong First ....

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  • KORE Wellness Kettlebell Training: Crazy Eights

    Lower Body Circuit (1 Kettlebell) Today you will be doing: 2 Turkish Get-ups (each hand) 8 Figure 8 8 Swing-Catch-Squat 8 Cleans (each hand) Beginner: 5 sets Intermediate: 6 sets Advanced: 7 sets [wpvideo D0XmII5e] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong First instructor, there is a ....

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  • KORE Wellness Kettlebell Training: Swing Sandwich

    Core Circuit (2 Kettlebell) Today you will be doing 15 seconds on: 15 seconds off of: Heavy 2 Handed Swings Hard style Plank Hand to hand Swings (medium weight) Hard style Plank Rest for 1 min between sets Beginner: 6 sets Intermediate: 8 sets Advanced: 10 sets {no video for this post} Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique ....

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  • KORE Wellness Kettlebell Training: Stick a fork in it

    Lower Body Circuit (1 Kettlebell) Today you will be doing: Swing-catch-squats Tactical Lunges Single leg deadlifts Figure eights • Beginners: Do 3 sets of 8 repetitions. • Intermediates: Do 4 sets of 10 repetitions. • Advanced: Do 4 sets of 12 repetitions. [wpvideo DlOAfXb1] KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong First instructor, there is a strong likelihood that you are not using proper kettle bell technique.  
    KORE Wellness is a training studio located in Columbia, SC.  At KORE Wellness we strive to make your health ....

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  • KORE Wellness Kettlebell Training: Hats off

    Upper Body Circuit (2 medium kettlebells) Today you will be doing: 8 Push-up - Full body Attack - Clean - Squat Thruster Overhead March (Single if tight shoulders) Posture March Beginner: 5 sets Intermediate: 6 sets Advanced: 7 sets [vimeo http://vimeo.com/87955655] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Belly Ache

    Core Circuit (1 Kettlebell) Today you will be doing: 15 Alternating Leg Lowers 10 Torso Rotations 15 Reverse Crunches 5 Russian Sit ups Beginner: 3 sets Intermediate: 4 sets Advanced: 5 sets [wpvideo QqcdHxrs] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong First instructor, there is a strong ....

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  • KORE Wellness Kettlebell Training: Gumby

    Whole Body Circuit (1 kettlebell) Today you will be doing 20 minutes of: Turkish Get-up (the up portion) – Windmill – Turkish Get-up (the down portion) – Arm Bar all together Single hand swings. Beginner: Do 1 rep followed by 15 single hand swings(each hand). Intermediate:Do 2 reps, followed by 20 single hand swings(each hand). Advanced: Do 3 reps followed by 25 single hand swings(each hand). ***As an option, increase the time to 30 minutes and choose a version of cardio to do between sets: (1/4 Mile run, walk, or jog, 200 Skips on a jump rope, 25 Burpees, or 150 hits on a punching bag)*** http://vimeo.com/88547517 Complete the workout and post the following to this blog: Time it took to ....

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  • KORE Wellness Kettlebell Training: Kettle...What?

    Cardio Circuit (2 Medium Kettlebells) Today you will be doing 10 sets of: Full Body Attack to Deadlift Double Swings Double Squats rest 1 min • Beginners: Do 4 repetitions of each exercise. • Intermediates: Do 5 repetitions of each exercise • Advanced: Do 6 repetitions of each exercise. [wpvideo FtzSjqph] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have ....

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  • KORE Wellness Kettlebell Training: Calamity

    Core Circuit (1 Kettlebell) 10 Woodchops 5 Arm Bars 5 Gladiator Presses Swing Circuit (15 Swings - 10 Single Hand Swings (each hand) - 15 Swings
    Beginner: 3 sets
    Intermediate: 4 sets
    Advanced: 5 sets http://vimeo.com/88951951 Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong First ....

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  • KORE Wellness Kettlebell Training: Insanity

    Lower Body Circuit (1 kettlebell) Clean and Squat Snatch Front to Back Lunge Snatch Single Hand Swing Snatch Beginners: Do all on one side, then switch to the other side 5 reps for 3 sets each hand Intermediate: Do all on one side, then switch to the other side 5 reps for 4 sets each hand Advanced: Do all on one side, then switch to the other side 5 reps for 5 sets each hand [wpvideo ox0rnyzD] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be ....

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  • KORE Wellness Kettlebell Training: You've never had it so good

    Upper Body Circuit (2 kettlebells) * Use 1 Bell if you have shoulder mobility issues* Today you will be doing three pairs of exercises: 10 - Clean and Press and 10 Yards of Overhead Walks 10 - Bent over row and 10 Yards of Posture Walk 10 - High Pulls and 10 Yards of Strong Walk • Beginners: Do 6 rounds • Intermediates: Do 7 rounds • Advanced: Do 8 rounds. [wpvideo RegrZ6pH] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by ....

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  • KORE Wellness Kettlebell training: Attack Mode

    Cardio Circuit (2 Kettlebells) Today you will be doing:
    Full body Attack to Row
    Double Swings
    Full body Attack to Deadlift
    Double Swings • Beginners: Do 6 sets of 5 • Intermediates: Do 6 sets of 8 • Advanced: Do 6 sets of 10 [wpvideo Ja7YkBLL] KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong First instructor, there is a strong likelihood that you are not using proper kettle bell technique.  
    KORE Wellness is a training studio located in Columbia, SC.  At KORE Wellness we strive to make your health journey not only ....

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  • KORE Wellness Kettlebell Training: Article 15

    Whole Body Circuit (1 Kettlebell) Today you will be doing: 12 Jumping Pull-ups 12 Step-ups to Backward Lunges 12 Snatches each hand(or single hand swings) Beginner: 4 sets Intermediate: 5 sets Advanced: 6 sets [wpvideo NH9AnnRs] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong First ....

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  • KORE Wellness Kettlebell Training: Mercy of the clock

    Upper body Circuit (2 kettlebells) Scorpion Planks Deck Squats Push Presses Bear Crawls Beginner: Do 45 seconds on 15 seconds off for 3 sets Intermediate: Do 45 seconds on 15 seconds off for 4 sets Advanced: Do 45 seconds on 15 seconds off for 5 sets no video for this post yet Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out ....

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  • KORE Wellness Kettlebell Training: Where there's a will...

    Lower body circuit (1 kettlebell) Today you will be doing: Swing-Catch-Squats Alternating twisting dragon lunges (total) Tactical Lunges (total) Figure 8s Beginner: Do 5 sets of 6 reps of each of the above exercises. Intermediate: Do 2 sets of 10-8-6-4-2 reps of each of the above exercises Advanced: Do 2 sets of 10-9-8-7-6 reps of each of the above exercises ***As an option, choose a version of cardio to do between sets: (1/4 Mile run, walk, or jog, 200 Skips on a jump rope, 25 Burpees, or 150 hits on a punching bag)*** http://vimeo.com/88546654 Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the ....

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  • KORE Wellness Kettlebell Training: Great Expectations

    Core Circuit (1 Kettlebell) Today you will be doing: Woodchops Single Leg Deadlift Single Leg Slingshot (each leg, each direction) Windmills Beginner: 6 reps of each for 4 sets Intermediate: 8 reps of each for 4 sets Advanced: 10 reps of each for 4 sets [wpvideo 4kYoJuub] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a ....

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  • KORE Wellness Kettlebell Training: Tolerance

    Upper body workout (1 kettlebell) Today you will be doing: Get up proper presses Alternating bent over rows Halo Alternating Snatches or Hand to hand swings Beginner: 8 reps for 3 sets Intermediate:10 reps for 4 sets Advanced 10 reps for 5 sets [wpvideo 1doZAfMo] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using an HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a ....

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  • KORE Wellness Kettlebell Training: Rise and Shine

    Core Circuit (1 Kettlebell) 12 Reverse Crunches 10 Modified Deck Squats 8 Toes to Ceiling Alternating Leg Lowers 4 Russian Sit-ups Beginner: 3 sets Intermediate: 4 sets Advanced: 5 sets [wpvideo NmxD9mCp] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong First instructor, there is a strong ....

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  • KORE Wellness Kettlebell Training: Swing!

    Cardio Circuit (1 kettlebell) Today you will be doing 2 sets of the following: Single Hand Swings Beginner: Do 5-6-7-8-9-10-11-12-11-10-9-8-7-6-5 Intermediate: Do 5-6-7-8-9-10-11-12-13-14-15-14-13-12-11-10-9-8-7-6-5 Advanced: Do 1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 [wpvideo nTF2HVAW] Complete the workout and post the following to this blog: Time it took to complete Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had ....

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  • KORE Wellness Kettlebell Training: Kitchen Sink

    Upper body Circuit (2 kettlebells) Push-up - FBA - Row Clean - Raise - Press Overhead Walk Posture Walk Pull ups Double Swings Beginner: Do five reps and 20 yards of the walking exercises for 3 sets Intermediate: Do six reps and 25 yards of the walking exercises for 4 sets Advanced: Do eight reps and 30 yards of the walking exercises for 4 sets [wpvideo vlq3EDKP] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have ....

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  • KORE Wellness Kettlebell Workout: No Pain, No gain Revisited

    Lower Body Circuit (1 Heavy Kettlebell) Sumo Deadlifts Goblet Squats Swings Beginner: Sets of 2-3-4-5-6-5-4-3-2 Intermediate: Sets of 4-5-6-7-8-7-6-5-4 Advanced: Sets of 4-5-6-6-5-4-4-5-6-6-5-4-4-5-6 [wpvideo 86VgZTjV] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong First instructor, there is a ....

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  • KORE Wellness Kettlebell Training: Nothing ventured, nothing gained

    Upper Body Circuit (1 kettlebell) Today you will be doing the following exercises as a complex: Floor Press – Get-up Proper – Clean and Press – Single Hand Swing – Bent-over Row • Beginners: Do 3 sets of 5 reps of each of the above exercises then switch hands and repeat on the other side. • Intermediates: Do 4 sets of 5 reps of each of the above exercises then switch hands and repeat on the other side. • Advanced: Do 5 sets of 5 reps of each of the above exercises then switch hands and repeat on the other side. ***As an option, choose a version of cardio to do between sets: (1/4 Mile run, walk, or jog, 200 Skips on a jump rope, 25 Burpees, or 500M Row)*** [wpvideo gxXkG6C4] KORE ....

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  • KORE Wellness Kettlebell Training: Cardiac Distress

    Cardio Circuit (1 Kettlebell) 20 Swings 20 Burpees 20 Snatches or Single hand swings to forehead height (10 Right / 10 Left) 20 Swings As many rounds as possible in 20 min [wpvideo YSfaKWTC] Complete the workout and post the following to this blog: Number of sets or Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong First instructor, there is a strong ....

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  • KORE Wellness Kettlebell Training: Perfecto

    Whole Body Circuit (2 kettlebells) Today you will be doing: Strong March Alternating Step ups Clean and Presses Posture March Beginner: 45 seconds work 30 seconds between exercises for 3 sets Intermediate: 1:00 on 15 seconds between exercises for 4 sets Advanced: 1:00 on no rest between exercises for 5 sets [wpvideo OHvLIf1S] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a ....

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  • KORE Wellness Kettlebell Training: Brick

    Lower Body (1 Kettlebell) Today you will be doing: Swings Squats Figure 8s Front to Back Lunge (each lunge counts as a rep) Do all of the exercises as a complex without setting the bell down.  Rest 2 minutes between sets Beginner: 10 reps x 4 sets Intermediate: 12 reps x 5 sets Advanced: 12 reps x 6 sets [wpvideo EC7gqg92] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a ....

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  • KORE Wellness Kettlebell Training: Linked

    Core circuit (2 kettlebells) Today you will be doing: Single leg hip bridge with a floor press (count floor presses) Bear Crawls (count paces) Alternating single leg Push ups (count push ups) Toes to ceiling with alternating leg lowers (count toes to ceiling) Beginner: 3 sets of 8 reps Intermediate: 4 sets of 10 reps Advanced: 4 sets of 12 reps [wpvideo bdocTBYf] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness is a training studio located in Columbia, SC.  At KORE Wellness we ....

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  • KORE Wellness Kettlebell Training: Foundations

    Lower body circuit (2 heavy kettlebells) Today you will be doing: 10 Step up to Squat (5 step ups each leg) 15 Full body attack to Deadlift 20 Swings Beginner: 3 sets Intermediate: 4 sets Advanced: 5 sets Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Eastern Block

    Core Focus (1 Kettlebell)
    2 Turkish Get-ups
    4 Russian Sit-ups
    6 Straight Leg Torso Rotations
    8 Alternating Leg Lowers Beginners: 3 sets Intermediates: 4 sets Advanced: 5 sets Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used And Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout [wpvideo flUe48H9] ....

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  • KORE Wellness Kettlebell Training: Full circle

    Whole body Circuit (1 kb) Today you will be doing: 10 Bob and Weave 10 Halo 15 Two handed cleans 10 Walking Lunges Beginner: 3 sets Intermediate: 4 sets Advanced: 5 sets [wpvideo Duws9iUH] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell training: Beast Mode

    Cardio circuit ( 1 kettlebell) Today you will be doing all of the following without setting the bell down: 5 - Single hand swings each hand 5 - Squats each hand 5 - Single hand swings each hand 5 - Cleans each hand 5 - Squat thrusters each hand Rest for 2 minutes at the end of the set Beginner: 20 minutes Intermediate: 30 minutes Advanced: 35 minutes Complete the workout and post the following to this blog: Number of sets completed Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: New Beginnings (March '13)

    Cardio circuit (1 kettlebell) Today you will be doing: 20 Hand to hand Swings 20 Alternating Side Step Swings 20 Two handed clean to squat 20 Swings Beginner: 4 sets Intermediate: 5 sets Advanced: 6 sets http://vimeo.com/88547516 Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong First instructor, ....

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  • KORE Wellness Kettlebell Training: Surpassing Expectations

    Lower Body Circuit (1 med-heavy kettlebell) 10 Deck Squats 20 Walking Lunges (total) 20 Step ups (total) 30 Swings Beginner: 3 sets Intermediate: 4 sets Advanced: 5 sets [wpvideo 9rRzW7xt] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training:Homeland Heroes

    Upper Body Circuit (2 kb) Today you will be doing: 12 Alternating Floor Presses 12 Push-up - Full Body Attack - Bent over Row 12 Alternating Cleans Beginner: 3 Sets Intermediate: 4 Sets Advanced: 5 Sets [wpvideo pMcvam6i] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Simplicity

    Core Circuit (1 medium and heavy kettlebell) Today you will be doing: 5 Janda Sit-ups 20 Band Resisted Quad Diagonals 5 Double Windmills Beginner: 5 sets Intermediate: 6 sets Advanced: 7 sets (Video for this workout coming soon) Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Carry With you

    Whole Body Circuit This whole body workout is courtesy of Master RKC, Andrew Read (though a bit watered down...): Do this with as heavy a pair of bell as possible Round 1 1. Double kettlebell press x 10 2. Overhead walk for the rest of the minute Do 3 rounds with a partner as I-go-you-go. Round 2 1. Double kettlebell cleans x 10 2. Strong walk (in the rack position) for the rest of the minute Do 3 rounds with a partner as I-go-you-go. Round 3 1. Double swings x 10 2. Farmer's walk for the rest of the minute Do 3 rounds with a partner as I-go-you-go Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the ....

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  • KORE Wellness Kettlebell Training: All-star

    Core Circuit (1 medium and light kettlebell) Today you will be doing: 10 Woodchops 5 Russian Sit ups 10 Arm Bars 5 Straight Leg Torso Rotations Beginner: 3 sets Intermediate: 4 sets Advanced: 5 sets [wpvideo jhLZsRlF] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong First instructor, there is a ....

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  • KORE Wellness Kettlebell Training: Playing with fire

    Lower Body Circuit (1 medium kettlebell) Swing-catch-squat Single-leg Deadlift Curtsey Lunge Figure 8 This training session's focus is smooth coordinated movements, try to go through this training session under control. Beginner: Do 3 sets of 8 Intermediate: Do 4 sets of 10 Advanced: Do 5 sets of 10 [wpvideo ESdjKRxl] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Pushing your luck

    Upper body (2 Kettlebells) 8 Alternating Floor Presses 8 Push-up - Full Body Attack - Row 8 Clean and Press Beginners: 4 sets Intermediate: 5 sets Advanced: 6 sets [wpvideo HI5j8AIw] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout [wpvideo HI5j8AIw] ....

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  • KORE Wellness Kettlebell Training: Count down

    Cardio circuit Today you will be doing: Two handed swings Cleans (each hand) Hand to Hand Swings Beginner: 1 med bell, work down from 10 reps of each to 1 rep of each Intermediate: 1 medium bell / 1 heavy bell, work down from 10 to 5 reps with the medium then switch to the heavy bell Advanced: A variety of bells starting with medium weight, work down from 10 reps to 1 rep of each progressively increasing the weight of the bell at the number of reps decrease. [There is no video for this workout yet] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories ....

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  • KORE Wellness Kettlebell Training: Jello

    Whole body circut (2 kettlebells) Today you will be doing: 10 Squat Thrusters 10 Yards of Overhead Walks 10 Squat Thrusters 10 Yards of Overhead Walks 10 Sumo Deadlifts 10 Yards of Walking Lunges 10 Sumo Deadlifts 10 Yards of Walking Lunges Beginner: 3 sets Intermediate: 4 sets Advanced: 5 sets [wpvideo oLeOtuLm] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Breath of fresh air

    Cardio circuit (1 kettlebell) Today you will be doing each exercise at the top of a new minute: 10 single hand swings each hand 10 jumping pull ups Beginner: 20 minutes Intermediate: 24 minutes Advanced: 30 minutes [wpvideo bM1qx5Qd] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Killer Combos

    Whole Body Workout (2 Kettlebells) Today you will be doing: 60 seconds of Deadlift to Row 45 seconds of Squat Thrusters 30 seconds of Alternating Cleans Rest for 3 minutes between sets Beginner: 4 sets Intermediate: 5 sets Advanced: 6 sets (The easiest way to do this workout is to set a timer for 15 second intervals) [wpvideo DemExPH5] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Devious

    Lower body workout (1 kettlebell) Today you will be doing: 10 Deck Squats (Advanced do Single Leg Deck Squats) 30 Hand to Hand Swings (Total) 10 Bob and Weave 30 Hand to Hand Swings (Total) Beginner: 3 sets Intermediate: 4 sets Advance: 5 sets [vimeo http://vimeo.com/87954709] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Easy Peasy

    Core circuit (You will need two heavy kettlebells) Today you will be doing: 5 Knees to elbows (either on the floor holding a kettlebell on the ground overhead or hanging from a bar) 15 Heavy Deadlifts 5 Janda Sit ups 10 Heavy Swings Beginner: 4 sets Intermediate: 5 sets Advanced: 6 sets [There is no video for this workout yet] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Hooyah

    Upper Body (2 kettlebells) Today you will be doing Double Cleans Double Lat Raises Double Cleans Double Military Presses Double Bent over Rows Beginners: 7 reps x 3 sets,finish with 50 Double Kettlebell Swings Intermediates: 7 reps x 4 sets, finish with 65 Double Kettlebell Swings Advanced: 7 reps x 5 sets, finish with 80 Double Kettlebell Swings [wpvideo 5h4BS4nr] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Double Whammy

    Whole Body Circuit (2 kettlebells) Today you will be doing Ladder sets up to three of: Push-up Renegade Row FBA-Clean-Squat Press ( and lunge - advanced only) • Beginners: Do 4 sets and ladder up to 3 reps of each exercise in each set • Intermediates: Do 5 sets and ladder up to 3 reps of each exercise in each set • Advanced: Do 6 sets and ladder up to 3 reps of each exercise in each set [wpvideo GRdu8C6x] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training ....

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  • KORE Wellness Kettlebell Training: Absolute K.O.R.E.

    Core circuit (You will need one kettlebell) Today you will be doing: 5 Windmills 10 Woodchops 15 Single Leg Slingshot 20 Burpees Beginner: 3 sets Intermediate: 4 sets Advanced: 5 sets [wpvideo qQxSF7XQ] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong First instructor, there is a strong ....

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  • KORE Wellness Kettlebell Training: Share the love

    Whole body circuit ( 2 kettlebells) Today you will be doing: 12 - Pull ups 24 - Heavy Swings 12 - Bear Crawls (steps on each side) Beginner: 4 sets Intermediate: 6 sets Advanced: 7 sets [vimeo http://vimeo.com/87954711] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Hog-tied

    Upper body circuit - 2 Kettlebells medium weight 10 Alternating Floor Press 10 Alternating Bent over Row 10 Alternating Seated Military Press (Video shows double presses but do alternating until I get a video of seated alternating presses) 10 Push-ups http://vimeo.com/89865400
    Beginner: 3 Sets
    Intermediate: 4 Sets
    Advanced: 5 Sets Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how ....

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  • KORE Wellness Kettlebell Training: Live Well

    1 kettlebell, medium weight
    Today you will be doing: 10 Single Leg Deadlifts 20 Swing-Catch-Squats 30 Walking Lunges (Total Steps) 40 Alternating Side Step Swings (Total Swings) • Beginners: Do 2 sets • Intermediates: Do 3 sets • Advanced: Do 4 sets [wpvideo 3juALlQw] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out ....

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  • KORE Wellness Kettlebell Training: Lucky Number Seven

    Upper body Workout (2 kettlebells) 7 - Push-ups 7 - Full body attack to Row 7 - Clean-raise-press Posture Walk Beginner: 4 sets Intermediate: 5 sets Advanced:7 sets http://vimeo.com/88951948 Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong First instructor, there is a strong likelihood that you ....

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  • KORE Wellness Kettlebell Training: Beyond Strength

    Cardio Circuit (2 medium sized kettlebells) Today you will be doing: Double Swing Pyramid - Swings on the minute every minute until you finish Beginner: 3-4-5-6-7-8-9-10-11-12-13-12-11-10-9-8-7-6-5-4-3 Intermediate: 5-6-7-8-9-10-11-12-13-14-15-16-15-14-13-12-11-10-9-8-7-6-5 Advanced: 10-11-12-13-14-15-16-17-18-19-20-19-18-17-16-15-14-13-12-11-10 [wpvideo zJFzcdXF] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: The Original

    Cardio Circuit (1 kettlebell) Today you will be doing 25 minutes of: Turkish Get-ups Swings Beginner: 1 TGU, 15 Swings Intermediate: 2 TGU, 20 Swings Advanced: 3 TGU, 25 Swings [wpvideo jiubqmLp] Complete the workout and post the following to this blog: Number of rounds completed in 25 min Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Nitty Gritty

    Swing Club Original Lower Body Circuit (1 Kettlebell) Today you will be doing: Two hand swing Squat Alternating Backwards Lunge Single Hand Swings Clean and Squat • Beginners: Do 5 sets of 5 reps of each of the above exercises. • Intermediates: Do 1 set of 12-10-8-6-4-2 reps of each of the above exercises • Advanced: Do 1 set of 10-9-8-7-6-5 reps of each of the above exercises [wpvideo AuXOwVag] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Walk this way

    Core Circuit (1 Kettlebell) Today you will be doing a 30 minute walk alternating hands as needed with the following exercises: Posture walk Strong walk (bell in racked position) Overhead walk Do each exercise until you feel you are beginning to lose form then switch hands, after doing the same exercise on each hand, switch to the next exercise. [wpvideo uDCfQKcI] Complete the workout and post the following to this blog: The exercise that challenged you the most Kettlebell Weight Used Any Amendments to the workout Number of times you did each exercise Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Routine: Green-eyed Monster Revisited

    Lower body circuit - 1 Kettlebell (what you would consider heavy for a lower body day) 5 - Squats 10 - Walking Lunges (Total Steps) 15 - Sumo Deadlifts
    Beginner: 6 Sets
    Intermediate: 7 Sets
    Advanced: 8 Sets http://vimeo.com/89865399 Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong ....

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  • KORE Wellness Kettlebell Training: Against the grain

    Upper body circuit (2 kettlebells) Today you will be doing: Push up to Renegade Row Hand to Hand Swing 6 sets Beginner: 30 seconds work, 30 seconds rest Intermediate: 45 seconds work, 45 seconds rest Advanced: 60 seconds work, 60 seconds rest [wpvideo 290AkTem] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Withdrawl Symptoms

    Core Circuit (1 Kettlebell) Today you will be doing: 5 Windmills 10 Alternating Leg Lowers 10 Straight Leg Trunk Torso Rotations 20 Reverse Crunches Beginner: 3 Sets Intermediate: 4 Sets Advanced: 5 Sets [wpvideo uDCfQKcI] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Mitigating Circumstances

    Whole body circuit (one kettlebell) Today you will be doing: 10 Step-ups to backwards lunges (each leg) 15 Jumping Pull ups 20 Swings Beginner: 3 sets Intermediate: 4 sets Advanced 5 sets [wpvideo fVXOA21U] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Indispensible Joy

    Cardio Circuit (2 kettlebells). Today you will be doing 6 rounds of: Full Body Attack (FBA) to Deadlift Squat Thrusters Double Swings • Beginners: Do each exercise for 30 seconds, rest for 60 seconds. • Intermediates: Do each exercise for 30 seconds, rest for 45 seconds. • Advanced: Do each exercise for 30 seconds, rest for 30 seconds. [wpvideo UEh6aiI8] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Time Flies Revisited

    Cardio Circuit (1 kettlebell) Today you will be doing: 10 Deck Squats 15 Burpees 10 Swings Rest for at least a minute between sets,  do as many rounds as possible in 30 minutes [wpvideo tOu9JfBn] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Bodily Harm

    Lower body circuit (1 kettlebell) Today you will be doing: Cleans Step-ups Single Leg Deadlift Single Leg Box Squat Beginner: 2 sets of 10 reps each side Intermediate: 3 sets of 10 reps each side Advanced: 4 sets of 8 reps each side http://vimeo.com/88951946 Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC ....

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  • KORE Wellness Kettlebell Training: Wicked

    Whole Body Circuit (2 Kettlebells) Today you will be doing: 10 Bob and Weave 10 yards of Bear Crawls 10 Double Cleans Go for 20 min, do as many rounds as possible [wpvideo w9oTyEL6] Complete the workout and post the following to this blog: Number of rounds completed Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Disorderly Conduct

    Whole Body Circuit (1 Kettlebell) 10 Deck Squats 20 Swings (Heavy Bell) 10 Jumping Pull-ups 20 Hand to Hand Swings Beginner: 3 sets Intermediate: 4 sets Advanced: 5 sets [wpvideo flncaSqj] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong First instructor, there is a strong likelihood that you are ....

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  • KORE Wellness Kettlebell Training: Twisted

    Core Circuit (2 kettlebells) Today you will be doing: 6 Straight leg torso rotations 8 Alternating Floor Presses 10 Renegade Rows 12 Woodchops Beginner: 3 sets Intermediate: 4 sets Advanced: 5 sets [vimeo http://vimeo.com/87955656] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong First ....

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  • KORE Wellness Kettlebell Training: In stitches 2

    In stitches (can be done with one or two kettlebells(advanced)) Today you will be doing: Swings Side step swings to the right Side step swings to the left Side step swings alternating Swings [wpvideo sgnBJKLM] • Beginners: Do 5 sets of each exercise 30 seconds on 30 seconds off • Intermediates: Do 6 sets of each exercise 30 seconds on 30 seconds off • Advanced: Do 6 sets of each exercise 20 seconds on 30 seconds off with double bells Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness ....

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  • KORE Wellness Kettlebell Training:Off the hinges

    Upper body Circuit (2 medium to heavy kettlebells) Today you will be doing: 10 Single leg push-ups (5 each leg) 10 Push presses 10  Overhead March (count paces) 10 Pull-ups Beginner: 4 sets Intermediate: 5 sets Advanced: 6 sets [wpvideo YrhE6NlP] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong ....

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  • KORE Wellness Kettlebell Training: Battle Scarred

    Lower body circuit (1 kettlebell) Today you will be doing: Snatches or Single hand swings to forehead height Two handed clean to squat Figure 8 Alternating Side Step Swings Beginner: 3 sets of 10 reps Intermediate: 4 sets of 10 reps Advanced: 5 sets of 10 reps [wpvideo huZKaaxK] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked ....

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  • KORE Wellness Kettlebell Training: Chock-a-block

    Cardio Circuit - 1 Kettlebell Today you will be doing 60 seconds on 30 seconds off of: Single hand Squat thrusters Reverse Crunch Hand-to-Hand Swings Rotational Planks Swings • Beginners: Do 3 rounds. Rest 2 minutes between rounds. • Intermediates: Do 4 rounds. Rest 2 minutes between rounds. • Advanced: Do 5 rounds. Rest 2 minutes between rounds. [wpvideo mwBsPnr0] KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong First instructor, there is a strong likelihood that you are not using proper kettle bell technique. Visit KORE Wellness at ....

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  • KORE Wellness Kettlebell Training: It's a bear Version 2.0

    Whole Body Circuit (2 Kettlebells) Today you will be doing: Bear Crawls Double Squat Thrusters Double Swings Beginner: 4 sets 30 seconds on 30 seconds off Intermediate: 4 sets 45 seconds on 30 seconds off Advanced: 4 sets 45 seconds on 15 seconds off [wpvideo ufdMSTCI] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Hells Bells

    Lower Body Circuit (1 Kettlebell) Today you will be doing: 10 Single Leg Deadlifts 15 Swings 10 Backwards Lunges 15 Single Hand Swings - Right Hand 10 Bob and Weave 15 Single Hand Swing - Left Hand 10 Squats 15 Swings Beginner: 2 Sets Intermediate: 3 Sets Advanced: 4 Sets [wpvideo kf6erpbi] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Jouet

    Core Circuit (1 kettlebell) Today you will be doing: 10 Windmills 15 Slingshots 15 Toes to ceiling 10 Get up proper press Beginner: 3 sets Intermediate: 4 sets Advanced: 5 sets [wpvideo BsX1AVpX] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Render Useless

    Upper body Circuit (2 heavy kettlebells) 10 Push-up - Full body attack - Row 10 Cleans 10 Lateral Raises Beginner: 4 sets Intermediate: 5 sets Advanced: 6 sets [wpvideo xoTvTVWw] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Slow Burn

    Whole Body Circuit (2 Medium Sized Kettlebells, 1 heavy bell for swings) Today you will be doing the following exercise for  sets of 30 seconds on 30 seconds off: Double Clean and Press After completing this circuit you will be doing the following: Sets of: 1 Turkish Get up each side followed by 10 Swings • Beginners: Do 5 sets of presses then 5 sets of TGU's and Swings • Intermediates: Do 7 sets of presses then 7 sets of TGU's and Swings • Advanced: Do 10 sets of presses then 10 sets of TGU's and Swings [embed]http://vimeo.com/97283252[/embed] ....

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  • KORE Wellness Kettlebell Training: Core Essentials

    Core Circuit (1 kb) Today you will be doing: Modified Deck Squats Lying Torso Rotations Gladiator Planks Alternating Leg Leg Lowers Beginner: 8 reps for 3 sets Intermediate: 10 reps for 4 sets Advanced: 12 for 5 sets [wpvideo xNU40PO6] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Make your own breeze

    Cardio Circuit (1 Kettlebell) Today you will be doing 20 minutes of: Alternating Snatches or Hand to hand swings to forehead height. 1/4 mile run • Beginners: Do 5 repetitions or Hand to hand swings to forehead height. • Intermediates: Do 8 repetitions. • Advanced: Do 10 repetitions. ....

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  • KORE Wellness Kettlebell Training: Sicko

    Upper body Circuit (2 kettlebells) Today you will be doing 30 seconds on 30 seconds off of the following: Push-ups Renegade Rows Lateral Raise to Press [wpvideo KkEl8m8u] Beginners: 5 sets Intermediate: 7 sets Advanced: 9 sets ....

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  • KORE Wellness Kettlebell Training: Second Day Soreness

    Lower body workout (2 kettlebells) Today you will be doing: 5 Double Clean and Squats 10 Double Bob and Weave 15 Double Sumo Deadlift Beginner: 4 sets Intermediate: 5 sets Advanced: 6 sets [wpvideo p2maqSCK] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Somebodies and Nobodies

    Upper body circuit (2 kettlebells) 10 Alternating Floor Press 15 Push-ups 10 Clean and Press 15 Raises Beginner: 3 sets Intermediate: 4 sets Advanced: 5 sets [wpvideo l5zsEQwZ] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Back to Basics

    Cardio Circuit (1 Kettlebell) Today you will be doing the following exercises as a chain: Swing – Clean – Squat – Press • Beginners: 6 reps, repeat with the other hand, do 4 sets. • Intermediates: 8 reps, repeat with the other hand, do 5 sets. • Advanced: 10 reps, repeat with the other hand, do 5  sets. [wpvideo eMSZdBtq] ....

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  • KORE Wellness Kettlebell Training: Foxy

    Whole Body Circuit (One Kettlebell) Today you will be doing: 20 Swings 10 Pull ups 10 Cleans (each hand) 20 Swings 10 Alternating Bent-over rows (each hand) Beginners: 3 sets Intermediate: 4 sets Advanced: 5 sets Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout [wpvideo VLeebOou] ....

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  • KORE Wellness Kettlebell Training: Walk in the park

    Lower body focus (2 kettlebells) Today you will be doing: 10 Full Body Attack to Deadlift 10 yards of Walking Lunges 20 Double Swings 10 yards of Stork Walk from Double Clean position Beginners: 4 sets Intermediates: 5 sets Advanced: 6 sets Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout [wpvideo IoTIWSnY] ....

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  • KORE Wellness Kettlebell Training: Rat-A-Tat

    Core Circuit (You will need 1 kettlebell) Today you will be doing: 5- Janda Sit-ups (if you are unfamiliar with Janda sit ups do modified deck squats) 10 - Leg lowers each leg 15 - Rotational Planks 20 - Slingshot Abs 25 - Swings Beginners: 4 sets Intermediate: 5 sets Advanced: 6 sets ....

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  • KORE Wellness Kettlebell Training: Walk it off

    Lower Body Circuit - 1 Kettlebells (Go heavy, above 30% of your body weight if possible) Swings Goblet Squats Burpees Do these exercise in sequence starting with one repetition of each, ladder up to the assigned number depending on your level.  Walk 30 meters between each set
    Beginner: 7 sets
    Intermediate: 10 sets
    Advanced: 15 sets Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how ....

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  • KORE Wellness Kettlebell Training: False Pretenses

    Upper body (2 kettlebells) Today you will be doing: Chin-ups Double Clean-raise-presses Double High pulls Beginner: 6 repetitions of each exercise for 4 sets Intermediate: 6 repetitions of each exercise for 6 sets Advanced:6 repetitions of each exercise for 7 sets [wpvideo I6NKFBFh] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: The Beauty of it All

    Core Circuit (1 Kettlebell) Today you will be doing 4 rounds of: Turkish Get-ups (TGUs) Gladiator Presses Russian Sit-ups Toes to Ceiling • Beginners: Do 1 TGU – 3 Gladiator Presses – 5 Russian Sit-ups – 7 Toes to Ceiling. • Intermediates: Do 2 TGU – 4 Gladiator Presses – 6 Russian Sit-ups – 8 Toes to Ceiling. • Advanced: Do 3 TGU – 6 Gladiator Presses – 9 Russian Sit-ups – 12 Toes to Ceiling. ** Option – Run / Jog / Speed Walk ¼ mile between sets. [wpvideo H3HHELX0] KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong First instructor, ....

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  • KORE Wellness Kettlebell Training: Gung ho

    Whole Body Circuit - 1 Kettlebells (Go heavy, deck squats will be the limiting factor) 10 Deck Squats 15 Reverse Crunches 20 Swings http://vimeo.com/89865402
    Beginner: 5 sets
    Intermediate: 6 sets
    Advanced: 7 sets Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong First instructor, there ....

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  • KORE Wellness Kettlebell Training: Break the Cycle

    Cardio Circuit (2 Kettlebells) Today you will be doing: Alternating cleans Full body attack to deadlift Double Swings Double Cleans Beginner: Do each exercise for 30 seconds without stopping, rest for 2 minutes then repeat 4 times Intermediate: Do each exercise for 30 seconds without stopping, rest for 2 minutes then repeat 5 times Advanced: Do each exercise for 30 seconds without stopping, rest for 2 minutes then repeat 6 times http://vimeo.com/88951949 Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for ....

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  • KORE Wellness Kettlebell Training: Endearing Qualities

    Core Circuit (1 Kettlebell)
    Today you will be doing: Wood chop Right Hand to Hand Swings Lying Torso Rotations Right Wood Chop Left Hand to Hand Swings Lying Torso Rotations Left Beginner: 30 seconds on 30 seconds off for 3 sets Intermediate: 45 seconds on 30 seconds off for 4 sets Advanced: 45 seconds on 15 seconds off for 4 sets [wpvideo 9pLR18E2] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Suspect

    Lower body circuit (2 medium weight kettlebells) Today you will be doing: 6 - Double KB Step-up to backwards lunge 12 - Double KB Clean and Squat 24 - Double KB Swings Beginner: 3 sets Intermediate: 4 sets Advanced: 5 sets [wpvideo GOJWUKw1] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Waiting to Exhale

    Upper body circuit (1 kettlebell) Today you will be doing: 10 - Alternating single leg push ups (5 each leg) 15 - Two handed clean 15 - Halos (each direction) 10 - Get up proper presses (each hand) Beginner: 3 sets Intermediate: 4 sets Advanced: 5 sets [vimeo http://vimeo.com/87954710] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellnesss Kettlebell Training: Monkey See

    Swing Club Original Cardio Circuit (1 Kettlebell) Perform the following and rest 30 seconds between exercises and 2 minutes between sets Swings Single Hand Swings R Single Hand Swings L Hand to Hand Swings Side Step Swings R Side Step Swings L Side Step Swings Alternating Swings Beginner: 1 set 20 reps of each exercise Intermediate: 2 sets 20 reps of each exercise Advanced: 3 sets 20 reps of each exercise [wpvideo HneLfSJq] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Bridging the gap

    Whole body circuit (2 kettlebells) 10 Single Leg Hip Bridge with Press (Each leg) 15 Toes to ceiling 10 Renegade Rows (Each arm) 15 Double High Pulls Beginner: 3 sets (Double Swings instead of high pulls) Intermediate: 4 sets Advanced: 5 sets [wpvideo hihjHU8B] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a ....

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  • KORE Wellness Kettlebell Training: Double Dutch

    Cardio circuit (1  heavy kettlebell, 1 jump rope) Today you will be doing: 15 Two handed swings 100 Jumps on the jump rope, 1/8 mile run, 1 min on the rower, or 50 Sumo Jumping Jacks 20 minutes as many rounds as possible Complete the workout and post the following to this blog: Time it took to complete the workout or rounds completed Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell. If you have not had your technique checked out by a certified RKC or Strong First ....

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  • KORE Wellness Kettlebell Training: Madness

    Whole Body Circuit (2 kettlebells) Push-ups Full Body Attack to Rows Strong March (count steps each leg) Push Presses Beginner: 7 reps for 3 sets Intermediate: 7 reps for 4 sets Advanced: 7 reps for 5 sets [wpvideo aS0XT9CJ] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong First instructor, there ....

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  • KORE Wellness Kettlebell Training: Take backs

    Lower body Circuit (2 Kettlebells) Today you will be doing: 10 Full Body Attack to Deadlift 10 Double Swings 10 Double Cleans 10 Double Squats Beginner: 4 sets Intermediate: 5 sets Advanced: 6 sets [wpvideo PF4bjV7k] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong First instructor, there is a ....

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  • KORE Wellness Kettlebell Training: A shot across the bows

    Core circuit (1 medium sized kettlebell, 1 heavy kettlebell) Today you will be doing: 5-Windmills 10-Suitcase Deadlifts (heavy) 10-Woodchops 15-Single-leg Slingshot • Beginners: Do 3 sets (reps each hand) • Intermediates: Do 4 sets (reps each hand) • Advanced: Do 5 sets (reps each hand) [wpvideo Nn1W2RNR] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not ....

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  • KORE Wellness Kettlebell Training: Push the limit

    You will need two kettlebells. You will be doing 20 minutes of:
    6 Pull-ups (Assisted, Unassisted, or Weighted)
    12 Push-ups (Assisted, Unassisted, or Single leg)
    12 Single hand swings (each hand) Do as many rounds of the above exercises (as challenging as you can manage with proper technique)  and post the following to this blog after your workout: Number of rounds you did in 20 minutes. Kettlebell weight used Any amendments you made to the workout A 1-5 rating of the workout (1 being awful, 5 being awesome) [wpvideo LllbveDa] KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your ....

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  • KORE Wellness Kettlebell Training: Damage Control

    Whole Body (1 Kettlebell)
    20 Swings
    10 Deck Squats
    20 Burpees
    10 Step ups (each leg) Beginners: 3 rounds Intermediate: 4 rounds Advanced: 5 rounds Complete the workout and post the following to this blog after your workout: Time it took to complete the workout Kettlebell weight used Any amendments you made to the workout How many sets you did Average heart rate and calories burned (if you are using a heart rate monitor) A 1-5 rating of the workout (1 being awful, 5 being awesome) [wpvideo TEY29oLI] ....

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  • KORE Wellness Kettlebell Training: Turkish Delight

    Core Circuit (One kettlebell) Today you will be doing: 2 Turkish Get-ups (each side) 12 Toes to ceiling alternating leg lowers (each leg) 6 Gladiator presses (each side) Beginner: 3 sets Intermediate: 4 sets Advanced: 5 sets [wpvideo oQbIplmv] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong ....

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  • KORE Wellness Kettlebell Training: Death Becomes Her

    Cardio circuit (1  heavy kettlebell) Today you will be doing: Two handed swings on the minute, every minute, Beginner: 10 swings on the minute every minute for 20 minutes Intermediate: 10 swings on the minute every minute for 25 minutes Advanced: 10 swings on the minute every minute for 30 minutes Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell. If you have not had your ....

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  • KORE Wellness Kettlebell Training: Sustained Effort

    Upper body circuit (1 kettlebell) Today you will be doing:(each hand) 10 single hand swings 5 clean-raise-press 10 alternating bent over rows 10 single hand swings 5 clean-raise-press 10 alternating bent over rows [wpvideo gLCZhAWX] Beginner: 3 sets Intermediate: 4 sets Advanced: 5 sets Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell. If you have not had your technique ....

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  • KORE Wellness Kettlebell Training: Sea Legs

    Lower body (You will need one heavy  kettlebell) Today you will be doing:
    10 Two handed clean to Squat
    10 Bob and Weave
    10 Alternating BW Lunge (Each leg)
    10 Single hand Swings (Each hand) Beginners: 4 sets. Intermediate: 5 sets Advanced: 6 sets http://vimeo.com/93101870 Complete the workout and post the following to this blog after your workout: Time it took to complete the workout Kettlebell weight used Any amendments you made to the workout How many sets you did Average heart rate and calories burned (if you are using a heart rate monitor) A 1-5 rating of the workout (1 being awful, 5 being awesome) KORE Wellness Kettlebell Training Routines are to be followed only by ....

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  • KORE Wellness Kettlebell Training: Get up!

    Lower Body Circuit (2 kettlebells) Can be done with a friend, one person does TGU while the other does swings then rests.  Switch when the first person has completed the set of TGU. Today you will be doing: Turkish Get-ups Double Swings Beginner: 1 TGU, 5 Dbl Swings then, 2 TGU, 10 Dbl Swing x 4 Intermediate: 1 TGU, 5 Dbl Swings then, 2 TGU, 10 Dbl Swings then, 3 TGU, 15 Dbl Swings x 4 Advanced: 1 TGU, 5 Dbl Swings then, 2 TGU, 10 Dbl Swings then, 3 TGU, 15 Dbl Swings x 5 [wpvideo jiubqmLp] Complete the workout and post the following to this blog: Number of rounds completed in 25 min Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned ....

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  • KORE Wellness Kettlebell Training: Hybrid power

    Upper Body Circuit (2 Heavy Kettlebells) Today you will be doing: 8 Double Push Press 8 Renegade Rows 8 Double Cleans Rest 3 min between sets • Beginners: Do 5 sets. • Intermediates: Do 6 sets. • Advanced: Do 7 sets. Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong First instructor, there is ....

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  • KORE Wellness Kettlebell Training: Trifecta

    Core Circuit (1 kettlebell) Today you will be doing: 20 Hand to hand swings (10R/10L) 10 Toes to ceiling 5 Modified Deck Squats Beginner: 15 minutes as many rounds as possible Intermediate: 20 minutes as many rounds as possible Advanced: 25 minutes as many rounds as possible (No video for this workout yet) Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Kore-ditioning

    Whole body circuit ( 1 kettlebell) Today you will be doing: 20- Swings 5 - Pull-ups 20 - Swings 5/5 - Single leg box squat 20 - Swings 5 - Pull-ups 20 - Swings 5/5 - Tactical lunge Beginner: 4 sets Intermediate: 5 sets Advanced: 6 sets [vimeo http://vimeo.com/109528482] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Fighter

    Cardio workout: (1 kettlebell) Today you will be doing 1 minute of each of the following exercises Swings Squats Push ups Burpees Two handed cleans Rest 3 minutes between rounds Beginner: 2 sets Intermediate: 3 sets Advanced: 4 sets Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: All-star

    Core Circuit (1 medium and light kettlebell) Today you will be doing: 10 Woodchops 5 Russian Sit ups 10 Arm Bars 5 Straight Leg Torso Rotations Beginner: 3 sets Intermediate: 4 sets Advanced: 5 sets [wpvideo jhLZsRlF] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong First instructor, there is a ....

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  • KORE Wellness Kettlebell Training: Whole Nine Yards

    Lower Body Walking Workout (2 kettlebells) Today you will be doing: 10 Squats 10 Yards of Walking Lunges 10 Sumo Deadlifts 10 Yards of Walking Swings 10 Curtsey Lunges (5R/5L) Beginner: 3 Sets Intermediate: 4 Sets Advanced: 5 Sets [wpvideo CNDiPSav] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or ....

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  • KORE Wellness Kettlebell Training: Take a Hike

    Upper body workout: (2 kettlebells) Today you will be doing 10 Double Clean-Raise-Press 20 Yards Overhead Walks 20 Yards Posture Walks 20 Yards Strong Marches Beginner: 4 sets Intermediate: 5 sets Advanced: 6 sets [wpvideo EJqdz5Cr] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong First ....

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  • KORE Wellness Kettlebell Training: Hands down

    Cardio Circuit (1 kettlebell) Deck Squats Hand to Hand Swings Jumping Pull-ups High Pulls Beginner: Do 4 sets of 8 Intermediate: Do 4 sets of 10 Advanced: Do 5 sets of 10 [wpvideo E4xNsq5Z] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong First instructor, there is a strong likelihood that you ....

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  • KORE Wellness Kettlebell Training: Extraordinary Renditions 2.0

    Whole Body Circuit (1 Kettlebell) Today you will be doing: Single Leg Buck and Press Single Leg Deadlift to Row Single Leg Slingshot • Beginners: Do 3 sets of 6 reps of each of the above exercises on each side. • Intermediates: Do 4 sets of 7 reps of each of the above exercises on each side. • Advanced: Do 4 sets of 10 reps of each of the above exercises on each side. http://vimeo.com/91182214 Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to ....

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  • KORE Wellness Kettlebell Training: Speak softly and swing a big bell

    Cardio Circuit (1 kettlebell) Today you will be doing: Swings Single Hand Swings Right Single Hand Swings Left Hand to Hand Swings Beginner: Do 5 reps of each exercise above and rest, do as many sets as possible in 20 min. Intermediate: Do 8 reps of each exercise above and rest, do as many sets as possible in 20 min. Advanced: Do 10 reps of each exercise above and rest, do as many sets as possible in 20 min. [wpvideo Hr9L0Orh] Complete the workout and post the following to this blog: Number of rounds completed in 20 minutes Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness ....

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  • KORE Wellness Kettlebell Training: Character builder

    Whole body circuit - 2 heavy kettlebells Today you will be doing the following exercises as a complex: 8 - DB Kb Push Press (Advanced: Jerks) 8 - Renegade Rows 8 - Db Cleans • Beginners: 4 rounds. • Intermediates: Do 5 rounds • Advanced: Do 6 rounds. (No video for this post yet) Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique ....

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  • KORE Wellness Kettlebell Training: Meat and Potatoes

    Lower body circuit - 2 pairs of heavy kettlebells (heavier bells for deadlifts) Double Front Squat Double Sumo Deadlift Buddy system - Pair up and one person deadlifts while the other squats, then switches.
    Beginner: Ladder from 1-3 reps (Do one squat, one deadlift, two squats, two deadlifts, etc) for 5 sets
    Intermediate: Ladder from 1-4 reps (Do one squat, one deadlift, two squats, two deadlifts, etc) for 5 sets
    Advanced: Ladder from 1-5 reps (Do one squat, one deadlift, two squats, two deadlifts, etc) for 5 sets [wpvideo 9nculLFE] KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not ....

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  • KORE Wellness Kettlebell Training: Absolute K.O.R.E.

    Core circuit (You will need one kettlebell) Today you will be doing: 5 Windmills 10 Woodchops 15 Single Leg Slingshot 20 Burpees Beginner: 3 sets Intermediate: 4 sets Advanced: 5 sets [wpvideo qQxSF7XQ] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong First instructor, there is a strong ....

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  • KORE Wellness Kettlebell Training: Something's got to give

    Upper body Workout (1 kettlebell) Today you will be doing: 10 Kneeling Halos each direction 10 Jumping Pull-ups 10 High Pulls 10 Alternating Bent-over rows Beginner: 3 sets Intermediate: 4 sets Advanced: 5 sets [wpvideo nruGgGdt] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong First instructor, ....

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  • KORE Wellness Kettlebell Training: On the edge

    Whole body circuit ( 2 kettlebells) Today you will be doing: 5- Single Leg Bridge to Press (Each leg) 10 - Push up - FBA - Row 20 - Double Cleans Beginner: 4 sets Intermediate: 5 sets Advanced: 6 sets [vimeo http://vimeo.com/87955654] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong First ....

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  • KORE Wellness Kettlebell Training: Space to Share

    Core circuit (1 kettlebell) Today you will be doing: 3 Russian Sit ups (each hand) 4 Straight leg Torso rotations (each side) 5 Arm Bars (each side) 6 Gladiator Presses (each side) Beginner: 4 sets Intermediate: 5 sets Advanced: 6 sets [wpvideo Vdm7b7rY] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC ....

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  • KORE Wellness Kettlebell Training: A Buck Fifty

    Cardio Workout (One Kettlebell) Today you will be doing: 15 Single hand Swings (each hand) 15 Cleans (each hand) 30 Two handed Swings 15 High pulls (each hand) 30 Two handed Swings Do the full set with 30 seconds rest between exercises. Beginners: three sets Intermediate: four sets Advanced: five sets) After completing this workout post the following: Time it took to complete the workout and number of sets. Kettlebell weight used Any amendments you made to the workout A 1-5 rating of the workout (1 being awful, 5 being awesome) [wpvideo ztJuNEAh] KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have ....

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  • KORE Wellness Kettlebell Training: Singles and Doubles

    Today you will be doing 10 minutes of the following exercises (2 Kettlebells): 5 – Pull-ups 10 – Clean and Jerk (or clean and push press) Rest 10 min of: 5 - Bent-over Rows 10 – Hand 2 Hand Swings Complete the workout and post the following to this blog: Number of rounds completed Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong First instructor, there is a strong likelihood that you ....

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  • KORE Wellness Kettlebell Training: Ladders

    Upper Body Circuit (2 Kettlebella) Today you will be doing a ladder set of the following as a chain: Push up Renegade Row Clean & Squat Ladder up from 1 rep of each to 4 reps of each Beginner: 4 sets Intermediate: 5 sets Advanced: 6 sets {No video for this post yet} Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a ....

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  • KORE Wellness Kettlebell Training: Its a bear

    Cardio Circuit - 2 Kettlebells (heavy) Today you will be alternating:
    10 - Kettlebell or Dumbbell Bear Crawls
    10 - Double Kettlebell Swings for 10 yards. http://vimeo.com/89865401 This means you will take 10 steps doing Bear Crawl, then stop and do Double Kettlebell Swings where you are and repeat until you complete the x-yard distance.
    Beginners: Do 5 sets of 20 yards
    Intermediates: Do 6 sets of 20 yards
    Advanced: Do 7 sets of 20 yards Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for ....

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  • KORE Wellness Kettlebell Training: Pain Killer

    Upper Body Circuit (1 Kettlebell) Today you will be doing: Halos High Pulls (or Cleans) Clean-Raise-Press Snatch (or single hand swing) Beginner: 10 reps of each for 3 sets Intermediate: 10 reps of each for 4 sets Advanced: 10 reps of each for 5 sets [wpvideo 9J3mppSW] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a ....

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  • KORE Wellness Kettlebell Training: Uncharted Territory

    Whole Body Circuit (2 Kettlebells) Today you will be doing: 5 Front to Back Lunges (each leg) 10 Pull-ups 15 Alternating Cleans 10 2 up, 1 down Bent over Rows Beginners: 3 sets Intermediate: 4 sets Advanced: 5 sets [wpvideo 2XbDD1v9] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong First ....

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  • KORE Wellness Kettlebell Training: Crazy Eights

    Lower Body Circuit (1 Kettlebell) Today you will be doing: 2 Turkish Get-up (each hand) 10 Figure 8 10 Swing-Catch-Squat 10 Cleans (each hand) Beginner: 5 sets Intermediate: 7 sets Advanced: 8 sets [wpvideo D0XmII5e] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong First instructor, there is a ....

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  • KORE Wellness Kettlebell Training: Swing Sandwich

    Core Circuit (2 Kettlebell) Today you will be doing 15 seconds on: 15 seconds off of: Heavy 2 Handed Swings Hard style Plank Hand to hand Swings (medium weight) Hard style Plank Rest for 1 min between sets Beginner: 6 sets Intermediate: 8 sets Advanced: 10 sets {no video for this post} Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique ....

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  • KORE Wellness Kettlebell Training: Stick a fork in it

    Lower Body Circuit (1 Kettlebell) Today you will be doing: Swing-catch-squats Tactical Lunges Single leg deadlifts Figure eights • Beginners: Do 3 sets of 8 repetitions. • Intermediates: Do 4 sets of 10 repetitions. • Advanced: Do 4 sets of 12 repetitions. [wpvideo DlOAfXb1] KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong First instructor, there is a strong likelihood that you are not using proper kettle bell technique.  
    KORE Wellness is a training studio located in Columbia, SC.  At KORE Wellness we strive to make your health ....

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  • KORE Wellness Kettlebell Training: Hats off

    Upper Body Circuit (2 medium kettlebells) Today you will be doing: 8 Push-up - Full body Attack - Clean - Squat Thruster Overhead March (Single if tight shoulders) Posture March Beginner: 5 sets Intermediate: 6 sets Advanced: 7 sets [vimeo http://vimeo.com/87955655] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Belly Ache

    Core Circuit (1 Kettlebell) Today you will be doing: 15 Alternating Leg Lowers 10 Torso Rotations 15 Reverse Crunches 5 Russian Sit ups Beginner: 3 sets Intermediate: 4 sets Advanced: 5 sets [wpvideo QqcdHxrs] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong First instructor, there is a strong ....

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  • KORE Wellness Kettlebell Training: Gumby

    Whole Body Circuit (1 kettlebell) Today you will be doing 20 minutes of: Turkish Get-up (the up portion) – Windmill – Turkish Get-up (the down portion) – Arm Bar all together Single hand swings. Beginner: Do 1 rep followed by 15 single hand swings(each hand). Intermediate:Do 2 reps, followed by 20 single hand swings(each hand). Advanced: Do 3 reps followed by 25 single hand swings(each hand). ***As an option, increase the time to 30 minutes and choose a version of cardio to do between sets: (1/4 Mile run, walk, or jog, 200 Skips on a jump rope, 25 Burpees, or 150 hits on a punching bag)*** http://vimeo.com/88547517 Complete the workout and post the following to this blog: Time it took to ....

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  • KORE Wellness Kettlebell Training: Kettle...What?

    Cardio Circuit (2 Medium Kettlebells) Today you will be doing 10 sets of: Full Body Attack to Deadlift Double Swings Double Squats rest 1 min • Beginners: Do 4 repetitions of each exercise. • Intermediates: Do 5 repetitions of each exercise • Advanced: Do 6 repetitions of each exercise. [wpvideo FtzSjqph] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have ....

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  • KORE Wellness Kettlebell Training: Calamity

    Core Circuit (1 Kettlebell) 10 Woodchops 5 Arm Bars 5 Gladiator Presses Swing Circuit (15 Swings - 10 Single Hand Swings (each hand) - 15 Swings
    Beginner: 3 sets
    Intermediate: 4 sets
    Advanced: 5 sets http://vimeo.com/88951951 Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong First ....

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  • KORE Wellness Kettlebell Training: Insanity

    Lower Body Circuit (1 kettlebell) Clean and Squat Snatch Front to Back Lunge Snatch Single Hand Swing Snatch Beginners: Do all on one side, then switch to the other side 5 reps for 3 sets each hand Intermediate: Do all on one side, then switch to the other side 5 reps for 4 sets each hand Advanced: Do all on one side, then switch to the other side 5 reps for 5 sets each hand [wpvideo ox0rnyzD] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be ....

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  • KORE Wellness Kettlebell Training: You've never had it so good

    Upper Body Circuit (2 kettlebells) * Use 1 Bell if you have shoulder mobility issues* Today you will be doing three pairs of exercises: 10 - Clean and Press and 10 Yards of Overhead Walks 10 - Bent over row and 10 Yards of Posture Walk 10 - High Pulls and 10 Yards of Strong Walk • Beginners: Do 6 rounds • Intermediates: Do 7 rounds • Advanced: Do 8 rounds. [wpvideo RegrZ6pH] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by ....

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  • KORE Wellness Kettlebell training: Attack Mode

    Cardio Circuit (2 Kettlebells) Today you will be doing:
    Full body Attack to Row
    Double Swings
    Full body Attack to Deadlift
    Double Swings • Beginners: Do 6 sets of 5 • Intermediates: Do 6 sets of 8 • Advanced: Do 6 sets of 10 [wpvideo Ja7YkBLL] KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong First instructor, there is a strong likelihood that you are not using proper kettle bell technique.  
    KORE Wellness is a training studio located in Columbia, SC.  At KORE Wellness we strive to make your health journey not only ....

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  • KORE Wellness Kettlebell Training: Article 15

    Whole Body Circuit (1 Kettlebell) Today you will be doing: 12 Jumping Pull-ups 12 Step-ups to Backward Lunges 12 Snatches each hand(or single hand swings) Beginner: 4 sets Intermediate: 5 sets Advanced: 6 sets [wpvideo NH9AnnRs] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong First ....

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  • KORE Wellness Kettlebell Training: High Octane

    Cardio Workout (2 Medium Kettlebells, 1 heavy bell for singles work) Today you will be doing: 10 - Double Swings 10 - Alternating Double Cleans (Each hand) 10 - Side Step Swings (Each leg) 10 - Swings Complete the set and rest before repeating, this is a timed workout so try to get as many sets in before the clock runs out. Beginners: 15 min, 1 min rest Intermediate: 20 min, 90 sec rest Advanced: 25 min, 1 min rest Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout [wpvideo A73tWlGq] KORE Wellness ....

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  • KORE Wellness Kettlebell Training: Mercy of the clock

    Upper body Circuit (2 kettlebells) Scorpion Planks Deck Squats Push Presses Bear Crawls Beginner: Do 45 seconds on 15 seconds off for 3 sets Intermediate: Do 45 seconds on 15 seconds off for 4 sets Advanced: Do 45 seconds on 15 seconds off for 5 sets no video for this post yet Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out ....

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  • KORE Wellness Kettlebell Training: Where there's a will...

    Lower body circuit (1 kettlebell) Today you will be doing: Swing-Catch-Squats Alternating twisting dragon lunges (total) Tactical Lunges (total) Figure 8s Beginner: Do 5 sets of 6 reps of each of the above exercises. Intermediate: Do 2 sets of 10-8-6-4-2 reps of each of the above exercises Advanced: Do 2 sets of 10-9-8-7-6 reps of each of the above exercises ***As an option, choose a version of cardio to do between sets: (1/4 Mile run, walk, or jog, 200 Skips on a jump rope, 25 Burpees, or 150 hits on a punching bag)*** http://vimeo.com/88546654 Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the ....

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  • KORE Wellness Kettlebell Training: Great Expectations

    Core Circuit (1 Kettlebell) Today you will be doing: Woodchops Single Leg Deadlift Single Leg Slingshot (each leg, each direction) Windmills Beginner: 6 reps of each for 4 sets Intermediate: 8 reps of each for 4 sets Advanced: 10 reps of each for 4 sets [wpvideo 4kYoJuub] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a ....

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  • KORE Wellness Kettlebell Training: Tolerance

    Upper body workout (1 kettlebell) Today you will be doing: Get up proper presses Alternating bent over rows Halo Alternating Snatches or Hand to hand swings Beginner: 8 reps for 3 sets Intermediate:10 reps for 4 sets Advanced 10 reps for 5 sets [wpvideo 1doZAfMo] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using an HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a ....

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  • KORE Wellness Kettlebell Training: Rotten Revisited

    Whole Body Circuit (2 Kettlebells) Today you will be doing: Push-up Renegade Row FBA to Deadlift Deck Squat Single Hand Swing Beginner: Pyramid Set 1-5-1 Intermediate: 1-8-1 Advanced: Pyramid Set 1-10-1 [wpvideo rTI5TA31] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong First instructor, there is ....

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  • KORE Wellness Kettlebell Training: Rise and Shine

    Core Circuit (1 Kettlebell) 12 Reverse Crunches 10 Modified Deck Squats 8 Toes to Ceiling Alternating Leg Lowers 4 Russian Sit-ups Beginner: 3 sets Intermediate: 4 sets Advanced: 5 sets [wpvideo NmxD9mCp] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong First instructor, there is a strong ....

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  • KORE Wellness Kettlebell Training: Swing!

    Cardio Circuit (1 kettlebell) Today you will be doing 2 sets of the following: Single Hand Swings Beginner: Do 5-6-7-8-9-10-11-12-11-10-9-8-7-6-5 Intermediate: Do 5-6-7-8-9-10-11-12-13-14-15-14-13-12-11-10-9-8-7-6-5 Advanced: Do 1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 [wpvideo nTF2HVAW] Complete the workout and post the following to this blog: Time it took to complete Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had ....

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  • KORE Wellness Kettlebell Training: Kitchen Sink

    Upper body Circuit (2 kettlebells) Push-up - FBA - Row Clean - Raise - Press Overhead Walk Posture Walk Pull ups Double Swings Beginner: Do five reps and 20 yards of the walking exercises for 3 sets Intermediate: Do six reps and 25 yards of the walking exercises for 4 sets Advanced: Do eight reps and 30 yards of the walking exercises for 4 sets [wpvideo vlq3EDKP] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have ....

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  • KORE Wellness Kettlebell Workout: No Pain, No gain Revisited

    Lower Body Circuit (1 Heavy Kettlebell) Sumo Deadlifts Goblet Squats Swings Beginner: Sets of 2-3-4-5-6-5-4-3-2 Intermediate: Sets of 4-5-6-7-8-7-6-5-4 Advanced: Sets of 4-5-6-6-5-4-4-5-6-6-5-4-4-5-6 [wpvideo 86VgZTjV] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong First instructor, there is a ....

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  • KORE Wellness Kettlebell Training: Nothing ventured, nothing gained

    Upper Body Circuit (1 kettlebell) Today you will be doing the following exercises as a complex: Floor Press – Get-up Proper – Clean and Press – Single Hand Swing – Bent-over Row • Beginners: Do 3 sets of 5 reps of each of the above exercises then switch hands and repeat on the other side. • Intermediates: Do 4 sets of 5 reps of each of the above exercises then switch hands and repeat on the other side. • Advanced: Do 5 sets of 5 reps of each of the above exercises then switch hands and repeat on the other side. ***As an option, choose a version of cardio to do between sets: (1/4 Mile run, walk, or jog, 200 Skips on a jump rope, 25 Burpees, or 500M Row)*** [wpvideo gxXkG6C4] KORE ....

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  • KORE Wellness Kettlebell Training: Cardiac Distress

    Cardio Circuit (1 Kettlebell) 20 Swings 20 Burpees 20 Snatches or Single hand swings to forehead height (10 Right / 10 Left) 20 Swings As many rounds as possible in 20 min [wpvideo YSfaKWTC] Complete the workout and post the following to this blog: Number of sets or Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong First instructor, there is a strong ....

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  • KORE Wellness Kettlebell Training: Perfecto

    Whole Body Circuit (2 kettlebells) Today you will be doing: Strong March Alternating Step ups Clean and Presses Posture March Beginner: 45 seconds work 30 seconds between exercises for 3 sets Intermediate: 1:00 on 15 seconds between exercises for 4 sets Advanced: 1:00 on no rest between exercises for 5 sets [wpvideo OHvLIf1S] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a ....

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  • KORE Wellness Kettlebell Training: Brick

    Lower Body (1 Kettlebell) Today you will be doing: Swings Squats Figure 8s Front to Back Lunge (each lunge counts as a rep) Do all of the exercises as a complex without setting the bell down.  Rest 2 minutes between sets Beginner: 10 reps x 4 sets Intermediate: 12 reps x 5 sets Advanced: 12 reps x 6 sets [wpvideo EC7gqg92] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a ....

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  • KORE Wellness Kettlebell Training: Linked

    Core circuit (2 kettlebells) Today you will be doing: Single leg hip bridge with a floor press (count floor presses) Bear Crawls (count paces) Alternating single leg Push ups (count push ups) Toes to ceiling with alternating leg lowers (count toes to ceiling) Beginner: 3 sets of 8 reps Intermediate: 4 sets of 10 reps Advanced: 4 sets of 12 reps [wpvideo bdocTBYf] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness is a training studio located in Columbia, SC.  At KORE Wellness we ....

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  • KORE Wellness Kettlebell Training: Foundations

    Lower body circuit (2 heavy kettlebells) Today you will be doing: 10 Step up to Squat (5 step ups each leg) 15 Full body attack to Deadlift 20 Swings Beginner: 3 sets Intermediate: 4 sets Advanced: 5 sets Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Eastern Block

    Core Focus (1 Kettlebell)
    2 Turkish Get-ups
    4 Russian Sit-ups
    6 Straight Leg Torso Rotations
    8 Alternating Leg Lowers Beginners: 3 sets Intermediates: 4 sets Advanced: 5 sets Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used And Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout [wpvideo flUe48H9] ....

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  • KORE Wellness Kettlebell Training: Full circle

    Whole body Circuit (1 kb) Today you will be doing: 10 Bob and Weave 10 Halo 15 Two handed cleans 10 Walking Lunges Beginner: 3 sets Intermediate: 4 sets Advanced: 5 sets [wpvideo Duws9iUH] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell training: Beast Mode

    Cardio circuit ( 1 kettlebell) Today you will be doing all of the following without setting the bell down: 5 - Single hand swings each hand 5 - Squats each hand 5 - Single hand swings each hand 5 - Cleans each hand 5 - Squat thrusters each hand Rest for 2 minutes at the end of the set Beginner: 20 minutes Intermediate: 30 minutes Advanced: 35 minutes Complete the workout and post the following to this blog: Number of sets completed Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: New Beginnings (March '13)

    Cardio circuit (1 kettlebell) Today you will be doing: 20 Hand to hand Swings 20 Alternating Side Step Swings 20 Two handed clean to squat 20 Swings Beginner: 4 sets Intermediate: 5 sets Advanced: 6 sets http://vimeo.com/88547516 Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong First instructor, ....

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  • KORE Wellness Kettlebell Training: Surpassing Expectations

    Lower Body Circuit (1 med-heavy kettlebell) 10 Deck Squats 20 Walking Lunges (total) 20 Step ups (total) 30 Swings Beginner: 3 sets Intermediate: 4 sets Advanced: 5 sets [wpvideo 9rRzW7xt] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training:Homeland Heroes

    Upper Body Circuit (2 kb) Today you will be doing: 12 Alternating Floor Presses 12 Push-up - Full Body Attack - Bent over Row 12 Alternating Cleans Beginner: 3 Sets Intermediate: 4 Sets Advanced: 5 Sets [wpvideo pMcvam6i] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Simplicity

    Core Circuit (1 medium and heavy kettlebell) Today you will be doing: 5 Janda Sit-ups 20 Band Resisted Quad Diagonals 5 Double Windmills Beginner: 5 sets Intermediate: 6 sets Advanced: 7 sets (Video for this workout coming soon) Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Carry With you

    Whole Body Circuit This whole body workout is Courtesy of Master RKC, Andrew Read: Do this with as heavy a pair of bell as possible Round 1 1. Double kettlebell press x 10 2. Overhead walk x 1min Do 3 rounds with a partner as I-go-you-go. Round 2 1. Double kettlebell cleans x 10 2. Strong walk (in the rack position) x 1min Do 3 rounds with a partner as I-go-you-go. Round 3 1. Double swings x 10 2. Farmer's walk x 1 min Do 3 rounds with a partner as I-go-you-go Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating ....

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  • KORE Wellness Kettlebell Training: All-star

    Core Circuit (1 medium and light kettlebell) Today you will be doing: 10 Woodchops 5 Russian Sit ups 10 Arm Bars 5 Straight Leg Torso Rotations Beginner: 3 sets Intermediate: 4 sets Advanced: 5 sets [wpvideo jhLZsRlF] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Playing with fire

    Lower Body Circuit (1 medium kettlebell) Swing-catch-squat Single-leg Deadlift Curtsey Lunge Figure 8 This training session's focus is smooth coordinated movements, try to go through this training session under control. Beginner: Do 3 sets of 8 Intermediate: Do 4 sets of 10 Advanced: Do 5 sets of 10 [wpvideo ESdjKRxl] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Pushing your luck

    Upper body (2 Kettlebells) 8 Alternating Floor Presses 8 Push-up - Full Body Attack - Row 8 Clean and Press Beginners: 4 sets Intermediate: 5 sets Advanced: 6 sets [wpvideo HI5j8AIw] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout [wpvideo HI5j8AIw] ....

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  • KORE Wellness Kettlebell Training: Count down

    Cardio circuit Today you will be doing: Two handed swings Cleans (each hand) Hand to Hand Swings Beginner: 1 med bell, work down from 10 reps of each to 1 rep of each Intermediate: 1 medium bell / 1 heavy bell, work down from 10 to 5 reps with the medium then switch to the heavy bell Advanced: A variety of bells starting with medium weight, work down from 10 reps to 1 rep of each progressively increasing the weight of the bell at the number of reps decrease. [There is no video for this workout yet] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories ....

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  • KORE Wellness Kettlebell Training: Jello

    Whole body circut (2 kettlebells) Today you will be doing: 10 Squat Thrusters 10 Yards of Overhead Walks 10 Squat Thrusters 10 Yards of Overhead Walks 10 Sumo Deadlifts 10 Yards of Walking Lunges 10 Sumo Deadlifts 10 Yards of Walking Lunges Beginner: 3 sets Intermediate: 4 sets Advanced: 5 sets [wpvideo oLeOtuLm] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Breath of fresh air

    Cardio circuit (1 kettlebell) Today you will be doing each exercise at the top of a new minute: 10 single hand swings each hand 10 jumping pull ups Beginner: 20 minutes Intermediate: 24 minutes Advanced: 30 minutes [wpvideo bM1qx5Qd] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Killer Combos

    Whole Body Workout (2 Kettlebells) Today you will be doing: 60 seconds of Deadlift to Row 45 seconds of Squat Thrusters 30 seconds of Alternating Cleans Rest for 3 minutes between sets Beginner: 4 sets Intermediate: 5 sets Advanced: 6 sets (The easiest way to do this workout is to set a timer for 15 second intervals) [wpvideo DemExPH5] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • Sweetheart Scramble 5K Training Plan: Week 6

    This training plan is adapted as a supplement to an existing training program for those who do not have a lot of experience with running and wish to ease into running.  Those who have run 5ks before can adapt this program to suit their needs or use this plan as "speed training" to work on a faster running tempo.  The exercises included in this program are designed to build up ankle, knee, and hip stability while minimizing risk of shin splints. Day 1:
    Brisk five-minute warm-up walk. Then jog 2.5 miles (or 25 minutes). For every 5 min jog - take a 1 min walk. Day 2:
    Lateral Box Hops 3-D lunges 45 sec on 15 sec off for 5 rounds Day 3:
    Supine Foot Circles Point & Flex 40 each ....

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  • KORE Wellness Kettlebell Training: Devious

    Lower body workout (1 kettlebell) Today you will be doing: 10 Deck Squats (Advanced do Single Leg Deck Squats) 30 Hand to Hand Swings (Total) 10 Bob and Weave 30 Hand to Hand Swings (Total) Beginner: 3 sets Intermediate: 4 sets Advance: 5 sets [vimeo http://vimeo.com/87954709] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Easy Peasy

    Core circuit (You will need two heavy kettlebells) Today you will be doing: 5 Knees to elbows (either on the floor holding a kettlebell on the ground overhead or hanging from a bar) 15 Heavy Deadlifts 5 Janda Sit ups 10 Heavy Swings Beginner: 4 sets Intermediate: 5 sets Advanced: 6 sets [There is no video for this workout yet] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Hooyah

    Upper Body (2 kettlebells) Today you will be doing Double Cleans Double Lat Raises Double Cleans Double Military Presses Double Bent over Rows Beginners: 7 reps x 3 sets,finish with 50 Double Kettlebell Swings Intermediates: 7 reps x 4 sets, finish with 65 Double Kettlebell Swings Advanced: 7 reps x 5 sets, finish with 80 Double Kettlebell Swings [wpvideo 5h4BS4nr] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Double Whammy

    Whole Body Circuit (2 kettlebells) Today you will be doing Ladder sets up to three of: Push-up Renegade Row FBA-Clean-Squat Press ( and lunge - advanced only) • Beginners: Do 4 sets and ladder up to 3 reps of each exercise in each set • Intermediates: Do 5 sets and ladder up to 3 reps of each exercise in each set • Advanced: Do 6 sets and ladder up to 3 reps of each exercise in each set [wpvideo GRdu8C6x] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training ....

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  • KORE Wellness Kettlebell Training: Absolute K.O.R.E.

    Core circuit (You will need one kettlebell) Today you will be doing: 5 Windmills 10 Woodchops 15 Single Leg Slingshot 20 Burpees Beginner: 3 sets Intermediate: 4 sets Advanced: 5 sets [wpvideo qQxSF7XQ] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Share the love

    Whole body circuit ( 2 kettlebells) Today you will be doing: 12 - Pull ups 24 - Heavy Swings 12 - Bear Crawls (steps on each side) Beginner: 4 sets Intermediate: 6 sets Advanced: 7 sets [vimeo http://vimeo.com/87954711] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Hog-tied

    Upper body circuit - 2 Kettlebells medium weight 10 Alternating Floor Press 10 Alternating Bent over Row 10 Alternating Seated Military Press (Video shows double presses but do alternating until I get a video of seated alternating presses) 10 Push-ups http://vimeo.com/89865400
    Beginner: 3 Sets
    Intermediate: 4 Sets
    Advanced: 5 Sets Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how ....

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  • KORE Wellness Kettlebell Training: Live Well

    1 kettlebell, medium weight
    Today you will be doing: 10 Single Leg Deadlifts 20 Swing-Catch-Squats 30 Walking Lunges (Total Steps) 40 Alternating Side Step Swings (Total Swings) • Beginners: Do 2 sets • Intermediates: Do 3 sets • Advanced: Do 4 sets [wpvideo 3juALlQw] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out ....

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  • Sweetheart Scramble 5K Training Plan: Week 5

    This training plan is adapted as a supplement to an existing training program for those who do not have a lot of experience with running and wish to ease into running.  Those who have run 5ks before can adapt this program to suit their needs or use this plan as "speed training" to work on a faster running tempo.  The exercises included in this program are designed to build up ankle, knee, and hip stability while minimizing risk of shin splints. Day 1:
    Brisk five-minute warmup walk, then:
    Jog 1/2 mile (or 5 minutes)
    Walk 1/4 mile (or 3 minutes)
    Jog 3/4 mile (or 8 minutes)
    Walk 1/4 mile (or 3 minutes)
    Jog 1/2 mile (or 5 minutes) Day 2:
    Ladder drill icky shuffle Line runners 45 ....

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  • KORE Wellness Kettlebell Training: Lucky Number Seven

    Upper body Workout (2 kettlebells) 7 - Push-ups 7 - Full body attack to Row 7 - Clean-raise-press Posture Walk Beginner: 4 sets Intermediate: 5 sets Advanced:7 sets http://vimeo.com/88951948 Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong First instructor, there is a strong likelihood that you ....

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  • KORE Wellness Kettlebell Training: Beyond Strength

    Cardio Circuit (2 medium sized kettlebells) Today you will be doing: Double Swing Pyramid - Swings on the minute every minute until you finish Beginner: 3-4-5-6-7-8-9-10-11-12-13-12-11-10-9-8-7-6-5-4-3 Intermediate: 5-6-7-8-9-10-11-12-13-14-15-16-15-14-13-12-11-10-9-8-7-6-5 Advanced: 10-11-12-13-14-15-16-17-18-19-20-19-18-17-16-15-14-13-12-11-10 [wpvideo zJFzcdXF] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: The Original

    Cardio Circuit (1 kettlebell) Today you will be doing 25 minutes of: Turkish Get-ups Swings Beginner: 1 TGU, 15 Swings Intermediate: 2 TGU, 20 Swings Advanced: 3 TGU, 25 Swings [wpvideo jiubqmLp] Complete the workout and post the following to this blog: Number of rounds completed in 25 min Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Nitty Gritty

    Swing Club Original Lower Body Circuit (1 Kettlebell) Today you will be doing: Two hand swing Squat Alternating Backwards Lunge Single Hand Swings Clean and Squat • Beginners: Do 5 sets of 5 reps of each of the above exercises. • Intermediates: Do 1 set of 12-10-8-6-4-2 reps of each of the above exercises • Advanced: Do 1 set of 10-9-8-7-6-5 reps of each of the above exercises [wpvideo AuXOwVag] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • 5k Trail Run Training Plan: Week 4

    Day 1: Brisk five-minute warmup walk, then: Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 3 minutes) Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 3 minutes) Jog 1/2 mile (or 5 minutes) Day 2: Box Split Jumps3-D lunges 30 sec on 15 sec off for 4 rounds Day 3: Supine Foot Circles Point & Flex 40 each Supine Calf and Hamstring Stretch 2:00 each Gravity Drop 2:00 Airbench 2:00 http://vimeo.com/115875074 ....

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  • KORE Wellness Kettlebell Training: Walk this way

    Core Circuit (1 Kettlebell) Today you will be doing a 30 minute walk alternating hands as needed with the following exercises: Posture walk Strong walk (bell in racked position) Overhead walk Do each exercise until you feel you are beginning to lose form then switch hands, after doing the same exercise on each hand, switch to the next exercise. [wpvideo uDCfQKcI] Complete the workout and post the following to this blog: The exercise that challenged you the most Kettlebell Weight Used Any Amendments to the workout Number of times you did each exercise Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Routine: Green-eyed Monster Revisited

    Lower body circuit - 1 Kettlebell (what you would consider heavy for a lower body day) 5 - Squats 10 - Walking Lunges (Total Steps) 15 - Sumo Deadlifts
    Beginner: 6 Sets
    Intermediate: 7 Sets
    Advanced: 8 Sets http://vimeo.com/89865399 Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong ....

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  • KORE Wellness Kettlebell Training: Against the grain

    Upper body circuit (2 kettlebells) Today you will be doing: Push up to Renegade Row Hand to Hand Swing 6 sets Beginner: 30 seconds work, 30 seconds rest Intermediate: 45 seconds work, 45 seconds rest Advanced: 60 seconds work, 60 seconds rest [wpvideo 290AkTem] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • Sweetheart Scramble 5K Training Plan: Week 2

    This training plan is adapted as a supplement to an existing training program for those who do not have a lot of experience with running and wish to ease into running.  Those who have run 5ks before can adapt this program to suit their needs or use this plan as "speed training" to work on a faster running tempo.  The exercises included in this program are designed to build up ankle, knee, and hip stability while minimizing risk of shin splints. Day 1:
    Brisk five-minute warm-up walk. Then alternate 90 seconds of jogging and 2 min of walking for a total of 20 minutes. Day 2:
    Lateral Box Hops 3-D lunges 30 sec on 15 sec off for 4 rounds Day 3:
    Supine Foot Circles Point & Flex 30 ....

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  • KORE Wellness Kettlebell Training: Withdrawl Symptoms

    Core Circuit (1 Kettlebell) Today you will be doing: 5 Windmills 10 Alternating Leg Lowers 10 Straight Leg Trunk Torso Rotations 20 Reverse Crunches Beginner: 3 Sets Intermediate: 4 Sets Advanced: 5 Sets [wpvideo uDCfQKcI] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Mitigating Circumstances

    Whole body circuit (one kettlebell) Today you will be doing: 10 Step-ups to backwards lunges (each leg) 15 Jumping Pull ups 20 Swings Beginner: 3 sets Intermediate: 4 sets Advanced 5 sets [wpvideo fVXOA21U] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Indispensible Joy

    Cardio Circuit (2 kettlebells). Today you will be doing 6 rounds of: Full Body Attack (FBA) to Deadlift Squat Thrusters Double Swings • Beginners: Do each exercise for 30 seconds, rest for 60 seconds. • Intermediates: Do each exercise for 30 seconds, rest for 45 seconds. • Advanced: Do each exercise for 30 seconds, rest for 30 seconds. [wpvideo UEh6aiI8] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: The Beauty of it All

    Core Circuit (1 Kettlebell) Today you will be doing 4 rounds of: Turkish Get-ups (TGUs) Gladiator Presses Russian Sit-ups Toes to Ceiling • Beginners: Do 1 TGU – 3 Gladiator Presses – 5 Russian Sit-ups – 7 Toes to Ceiling. • Intermediates: Do 2 TGU – 4 Gladiator Presses – 6 Russian Sit-ups – 8 Toes to Ceiling. • Advanced: Do 3 TGU – 6 Gladiator Presses – 9 Russian Sit-ups – 12 Toes to Ceiling. ** Option – Run / Jog / Speed Walk ¼ mile between sets. [wpvideo H3HHELX0] KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong First instructor, ....

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  • KORE Wellness Kettlebell Training: Bodily Harm

    Lower body circuit (1 kettlebell) Today you will be doing: Cleans Step-ups Single Leg Deadlift Single Leg Box Squat Beginner: 2 sets of 10 reps each side Intermediate: 3 sets of 10 reps each side Advanced: 4 sets of 8 reps each side http://vimeo.com/88951946 Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC ....

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  • KORE Wellness Kettlebell Training: Time Flies Revisted

    Cardio Circuit (1 kettlebell) Today you will be doing: 10 Deck Squats 15 Burpees 10 Swings Rest for at least a minute between sets,  do as many rounds as possible in 30 minutes [wpvideo tOu9JfBn] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Wicked

    Whole Body Circuit (2 Kettlebells) Today you will be doing: 10 Bob and Weave 10 yards of Bear Crawls 10 Double Cleans Go for 20 min, do as many rounds as possible [wpvideo w9oTyEL6] Complete the workout and post the following to this blog: Number of rounds completed Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • Sweetheart Scramble 5K Training Plan: Week 1

    This training plan is adapted as a supplement to an existing training program for those who do not have a lot of experience with running and wish to ease into running.  Those who have run 5ks before can adapt this program to suit their needs or use this plan as "speed training" to work on a faster running tempo.  The exercises included in this program are designed to build up ankle, knee, and hip stability while minimizing risk of shin splints. Day 1:
    Brisk five-minute warm-up walk. Then alternate 60 seconds of jogging or runniing and 90 seconds of walking for a total of 20 minutes. Day 2:
    Ladder drill icky shuffle Line Runners 30 sec on 15 sec off for 4 rounds Day 3:
    Supine Foot ....

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  • KORE Wellness Kettlebell Training: Disorderly Conduct

    Whole Body Circuit (1 Kettlebell) 10 Deck Squats 20 Swings (Heavy Bell) 10 Jumping Pull-ups 20 Hand to Hand Swings Beginner: 3 sets Intermediate: 4 sets Advanced: 5 sets [wpvideo flncaSqj] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong First instructor, there is a strong likelihood that you are ....

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  • KORE Wellness Kettlebell Training: Twisted

    Core Circuit (2 kettlebells) Today you will be doing: 6 Straight leg torso rotations 8 Alternating Floor Presses 10 Renegade Rows 12 Woodchops Beginner: 3 sets Intermediate: 4 sets Advanced: 5 sets [vimeo http://vimeo.com/87955656] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong First ....

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  • KORE Wellness Kettlebell Training: In stitches 2

    In stitches (can be done with one or two kettlebells) Today you will be doing: Swings Side step swings to the right Side step swings to the left Side step swings alternating Swings [wpvideo sgnBJKLM] • Beginners: Do 5 sets of each exercise 30 seconds on 30 seconds off • Intermediates: Do 5 sets of each exercise 45 seconds on 30 seconds off • Advanced: Do 6 sets of each exercise 60 seconds on 30 seconds off Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training:Off the hinges

    Upper body Circuit (2 medium to heavy kettlebells) Today you will be doing: 10 single leg push-ups (5 each leg) 10 Push presses 10 Paces Overhead March 10 Pull-ups Beginner: 4 sets Intermediate: 5 sets Advanced: 6 sets [wpvideo YrhE6NlP] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Battle Scarred

    Lower body circuit (1 kettlebell) Today you will be doing: Snatches or Single hand swings to forehead height Two handed clean to squat Figure 8 Alternating Side Step Swings Beginner: 3 sets of 10 reps Intermediate: 3 sets of 15 reps Advanced: 4 sets of 15 reps [wpvideo huZKaaxK] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked ....

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  • KORE Wellness Kettlebell Training: Chock-a-block

    Cardio Circuit - 1 Kettlebell Today you will be doing 60 seconds on 30 seconds off of: Single hand Squat thrusters Reverse Crunch Hand-to-Hand Swings Rotational Planks Swings • Beginners: Do 3 rounds. Rest 2 minutes between rounds. • Intermediates: Do 4 rounds. Rest 2 minutes between rounds. • Advanced: Do 5 rounds. Rest 2 minutes between rounds. [wpvideo mwBsPnr0] KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong First instructor, there is a strong likelihood that you are not using proper kettle bell technique. ....

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  • KORE Wellness Kettlebell Training: It's a bear

    Cardio Circuit - 2 Kettlebells (heavy) Today you will be alternating:
    10 - Kettlebell or Dumbbell Bear Crawls
    10 - Double Kettlebell Swings for 10 yards. http://vimeo.com/89865401 This means you will take 10 steps doing Bear Crawl, then stop and do Double Kettlebell Swings where you are and repeat until you complete the x-yard distance.
    Beginners: Do 5 sets of 10 yards
    Intermediates: Do 5 sets of 15 yards
    Advanced: Do 5 sets of 20 yards Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for ....

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  • KORE Wellness Kettlebell Training: Hells Bells

    Lower Body Circuit (1 Kettlebell) Today you will be doing: 10 Single Leg Deadlifts 20 Swings 10 Backwards Lunges 20 Single Hand Swings - Right Hand 10 Bob and Weave 20 Single Hand Swing - Left Hand 10 Squats 20 Swings Beginner: 2 Sets Intermediate: 3 Sets Advanced: 4 Sets [wpvideo kf6erpbi] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Jouet

    Core Circuit (1 kettlebell) Today you will be doing: 10 Windmills 15 Slingshots 15 Toes to ceiling 10 Get up proper press Beginner: 3 sets Intermediate: 4 sets Advanced: 5 sets [wpvideo BsX1AVpX] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Render Useless

    Upper body Circuit (2 heavy kettlebells) 10 Push-up - Full body attack - Row 10 Cleans 10 Lateral Raises Beginner: 4 sets Intermediate: 5 sets Advanced: 6 sets [wpvideo xoTvTVWw] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Slow Burn

    Whole Body Circuit (2 Medium Sized Kettlebells, 1 heavy bell for swings) Today you will be doing the following exercise for  sets of 30 seconds on 30 seconds off: Double Clean and Press After completing this circuit you will be doing the following: Sets of: 1 Turkish Get up each side followed by 10 Swings • Beginners: Do 5 sets of presses then 5 sets of TGU's and Swings • Intermediates: Do 7 sets of presses then 7 sets of TGU's and Swings • Advanced: Do 10 sets of presses then 10 sets of TGU's and Swings [embed]http://vimeo.com/97283252[/embed] ....

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  • KORE Wellness Kettlebell Training: Core Essentials

    Core Circuit (1 kb) Today you will be doing: Modified Deck Squats Lying Torso Rotations Gladiator Planks Alternating Leg Leg Lowers Beginner: 8 reps for 3 sets Intermediate: 10 reps for 4 sets Advanced: 12 for 5 sets [wpvideo xNU40PO6] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Make your own breeze

    Cardio Circuit (1 Kettlebell) Today you will be doing 20 minutes of: Alternating Snatches or Hand to hand swings to forehead height. 1/4 mile run • Beginners: Do 6 repetitions or Hand to hand swings to forehead height. • Intermediates: Do 8 repetitions. • Advanced: Do 12 repetitions. ....

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  • KORE Wellness Kettlebell Training: Sicko

    Upper body Circuit (2 kettlebells) Today you will be doing 30 seconds on 30 seconds off of the following: Push-ups Renegade Rows Lateral Raise to Press [wpvideo KkEl8m8u] Beginners: 5 sets Intermediate: 7 sets Advanced: 9 sets ....

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  • KORE Wellness Kettlebell Training: Second Day Soreness

    Lower body workout (2 kettlebells) Today you will be doing: 5 Double Clean and Squats 10 Double Bob and Weave 15 Double Sumo Deadlift Beginner: 4 sets Intermediate: 5 sets Advanced: 6 sets [wpvideo p2maqSCK] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Somebodies and Nobodies

    Upper body circuit (2 kettlebells) 10 Alternating Floor Press 15 Push-ups 10 Clean and Press 15 Raises Beginner: 3 sets Intermediate: 4 sets Advanced: 5 sets [wpvideo l5zsEQwZ] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Back to Basics

    Cardio Circuit (1 Kettlebell) Today you will be doing the following exercises as a chain: Swing – Clean – Squat – Press • Beginners: 6 reps, repeat with the other hand, do 4 sets. • Intermediates: 8 reps, repeat with the other hand, do 5 sets. • Advanced: 10 reps, repeat with the other hand, do 5  sets. [wpvideo eMSZdBtq] ....

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  • KORE Wellness Kettlebell Training: Foxy

    Whole Body Circuit (One Kettlebell) Today you will be doing: 20 Swings 10 Pull ups 10 Cleans (each hand) 20 Swings 10 Alternating Bent-over rows (each hand) Beginners: 3 sets Intermediate: 4 sets Advanced: 5 sets Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout [wpvideo VLeebOou] ....

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  • KORE Wellness Kettlebell Training: Walk in the park

    Lower body focus (2 kettlebells) Today you will be doing: 10 Full Body Attack to Deadlift 10 yards of Walking Lunges 20 Double Swings 10 yards of Stork Walk from Double Clean position Beginners: 4 sets Intermediates: 5 sets Advanced: 6 sets Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout [wpvideo IoTIWSnY] ....

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  • KORE Wellness Kettlebell Training: Rat-A-Tat

    Core Circuit (You will need 1 kettlebell) Today you will be doing: 5- Janda Sit-ups (if you are unfamiliar with Janda sit ups do modified deck squats) 10 - Leg lowers each leg 15 - Rotational Planks 20 - Slingshot Abs 25 - Swings Beginners: 4 sets Intermediate: 5 sets Advanced: 6 sets ....

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  • KORE Wellness Kettlebell Training: Walk it off

    Lower Body Circuit - 1 Kettlebells (Go heavy, above 30% of your body weight if possible) Swings Goblet Squats Burpees Do these exercise in sequence starting with one repetition of each, ladder up to the assigned number depending on your level.  Walk 30 meters between each set
    Beginner: 7 sets
    Intermediate: 10 sets
    Advanced: 15 sets Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how ....

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  • KORE Wellness Kettlebell Training: False Pretenses

    Upper body (2 kettlebells) Today you will be doing: Chin-ups Double Clean-raise-presses Double High pulls Beginner: 6 repetitions of each exercise for 4 sets Intermediate: 6 repetitions of each exercise for 6 sets Advanced:6 repetitions of each exercise for 7 sets [wpvideo I6NKFBFh] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: The Beauty of it All

    Core Circuit (1 Kettlebell) Today you will be doing 4 rounds of: Turkish Get-ups (TGUs) Gladiator Presses Russian Sit-ups Toes to Ceiling • Beginners: Do 1 TGU – 3 Gladiator Presses – 5 Russian Sit-ups – 7 Toes to Ceiling. • Intermediates: Do 2 TGU – 4 Gladiator Presses – 6 Russian Sit-ups – 8 Toes to Ceiling. • Advanced: Do 3 TGU – 6 Gladiator Presses – 9 Russian Sit-ups – 12 Toes to Ceiling. ** Option – Run / Jog / Speed Walk ¼ mile between sets. [wpvideo H3HHELX0] ....

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  • KORE Wellness Kettlebell Training: Gung ho

    Whole Body Circuit - 1 Kettlebells (Go heavy, deck squats will be the limiting factor) 10 Deck Squats 15 Reverse Crunches 20 Swings http://vimeo.com/89865402
    Beginner: 5 sets
    Intermediate: 6 sets
    Advanced: 7 sets Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong First instructor, there ....

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  • KORE Wellness Kettlebell Training: Break the Cycle

    Cardio Circuit (2 Kettlebells) Today you will be doing: Alternating cleans Full body attack to deadlift Double Swings Double Cleans Beginner: Do each exercise for 30 seconds without stopping, rest for 2 minutes then repeat 4 times Intermediate: Do each exercise for 30 seconds without stopping, rest for 2 minutes then repeat 5 times Advanced: Do each exercise for 30 seconds without stopping, rest for 2 minutes then repeat 6 times http://vimeo.com/88951949 Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for ....

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  • KORE Wellness Kettlebell Training: Endearing Qualities

    Core Circuit (1 Kettlebell)
    Today you will be doing: Wood chop Right Hand to Hand Swings Lying Torso Rotations Right Wood Chop Left Hand to Hand Swings Lying Torso Rotations Left Beginner: 30 seconds on 30 seconds off for 3 sets Intermediate: 45 seconds on 30 seconds off for 3 sets Advanced: 45 seconds on 15 seconds off for 4 sets [wpvideo 9pLR18E2] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Suspect

    Lower body circuit (2 medium weight kettlebells) Today you will be doing: 6 - Double KB Step-up to backwards lunge 12 - Double KB Clean and Squat 24 - Double KB Swings Beginner: 3 sets Intermediate: 4 sets Advanced: 5 sets [wpvideo GOJWUKw1] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • Habits of Successful People: Learn, improve, read daily

    "Unless you try to do something beyond what you have already mastered, you will never grow." Ronald E. Osborn I must say that until a few months ago, I had seriously neglected this habit. If you have children, you know that as wonderful and special as they are, they are a black hole of time and energy. Over the very short span of my son's life, I have been falling into bed exhausted, my bedside books slowly collecting dust. The Power of Habit by Charles Duhigg was one of those books collecting dust. I would open it up at night and attempt to read a chapter and not even be able to get through a single paragraph. This went on for a year when one day, sick of listening to the same old ....

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  • KORE Wellness Kettlebell Training: Waiting to Exhale

    Upper body circuit (1 kettlebell) Today you will be doing: 10 - Alternating single leg push ups (5 each leg) 15 - Two handed clean 15 - Halos (each direction) 10 - Get up proper presses (each hand) Beginner: 3 sets Intermediate: 4 sets Advanced: 5 sets [vimeo http://vimeo.com/87954710] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellnesss Kettlebell Training: Monkey See

    Swing Club Original Cardio Circuit (1 Kettlebell) Perform the following and rest 30 seconds between exercises and 2 minutes between sets Swings Single Hand Swings R Single Hand Swings L Hand to Hand Swings Side Step Swings R Side Step Swings L Side Step Swings Alternating Swings Beginner: 1 set 20 reps of each exercise Intermediate: 2 sets 20 reps of each exercise Advanced: 3 sets 20 reps of each exercise [wpvideo HneLfSJq] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Bridging the gap

    Whole body circuit (2 kettlebells) 10 Single Leg Hip Bridge with Press (Each leg) 15 Toes to ceiling 10 Renegade Rows (Each arm) 15 Double High Pulls Beginner: 3 sets (Double Swings instead of high pulls) Intermediate: 4 sets Advanced: 5 sets [wpvideo hihjHU8B]Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified ....

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  • KORE Wellness Kettlebell Training: Double Dutch

    Cardio circuit (1  heavy kettlebell, 1 jump rope) Today you will be doing: 15 Two handed swings 100 Jumps on the jump rope 20 minutes as many rounds as possible Complete the workout and post the following to this blog: Time it took to complete the workout or rounds completed Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell. If you have not had your technique checked out by a certified RKC or Strong First instructor, there is a strong likelihood that you are not ....

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  • KORE Wellness Murph Training - Week of event, Day 3

    Training Week 13, Day 3 Run 1/4 mile, rest 1 min. X 8 Record your time so you can compare as your training continues. [Recap] On November 8th we will be hosting a challenge WOD at KORE Wellness.  We want to open this challenge up to anyone across the globe who wishes to train hard and achieve something that seems impossible at first glance.  The workout we chose for this challenge is the "Murph" Crossfit WOD.  For those unfamiliar with this particular workout, it consists of the following:
    Run 1 mile
    100 Pull ups
    200 Push ups
    300 Squats
    Run 1 mile Our rules for this challenge are as follows:
    You must start with a mile and finish with a mile, the reps of pull ups, push-ups, ....

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  • KORE Wellness Kettlebell Training: Madness

    Whole Body Circuit (2 kettlebells) Push-ups Full Body Attack to Rows Strong March (count steps each leg) Push Presses Beginner: 7 reps for 3 sets Intermediate: 7 reps for 4 sets Advanced: 7 reps for 5 sets [wpvideo aS0XT9CJ] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong First instructor, there ....

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  • KORE Wellness Kettlebell Training: Take backs

    Lower body Circuit (2 Kettlebells) Today you will be doing: 10 Full Body Attack to Deadlift 10 Double Swings 10 Double Cleans 10 Double Squats Beginner: 4 sets Intermediate: 5 sets Advanced: 6 sets [wpvideo PF4bjV7k] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong First instructor, there is a ....

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  • KORE Wellness Murph Training - Week of event - Day 2

    Training Week 13, Day 2 Do a 30 Pull ups, 60 Push ups,  90 Squats (break up the reps and rest as needed to maintain good form) [Recap] On November 8th we will be hosting a challenge WOD at KORE Wellness.  We want to open this challenge up to anyone across the globe who wishes to train hard and achieve something that seems impossible at first glance.  The workout we chose for this challenge is the "Murph" Crossfit WOD.  For those unfamiliar with this particular workout, it consists of the following:
    Run 1 mile
    100 Pull ups
    200 Push ups
    300 Squats
    Run 1 mile Our rules for this challenge are as follows:
    You must start with a mile and finish with a mile, the reps of pull ups, ....

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  • KORE Wellness Kettlebell Training: A shot across the bows

    Core circuit (1 medium sized kettlebell, 1 heavy kettlebell) Today you will be doing: 5-Windmills 10-Suitcase Deadlifts (heavy) 10-Woodchops 15-Single-leg Slingshot • Beginners: Do 3 sets (reps each hand) • Intermediates: Do 4 sets (reps each hand) • Advanced: Do 5 sets (reps each hand) [wpvideo Nn1W2RNR] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not ....

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  • KORE Wellness Murph Training - Week of event, Day 1

    Training Week 13, Day 1 Circuit style 45 seconds on 15 seconds off Pull ups / Inverted rows Push ups Squats Rest Do 4 rounds Record your reps so you can compare as your training continues [Recap] On November 8th we will be hosting a challenge WOD at KORE Wellness.  We want to open this challenge up to anyone across the globe who wishes to train hard and achieve something that seems impossible at first glance.  The workout we chose for this challenge is the "Murph" Crossfit WOD.  For those unfamiliar with this particular workout, it consists of the following:
    Run 1 mile
    100 Pull ups
    200 Push ups
    300 Squats
    Run 1 mile Our rules for this challenge are as follows:
    You must ....

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  • KORE Wellness Kettlebell Training: Push the limit

    You will need two kettlebells. You will be doing 20 minutes of:
    6 Pull-ups (Assisted, Unassisted, or Weighted)
    12 Push-ups (Assisted, Unassisted, or Single leg)
    12 Single hand swings (each hand) Do as many rounds of the above exercises (as challenging as you can manage with proper technique)  and post the following to this blog after your workout: Number of rounds you did in 20 minutes. Kettlebell weight used Any amendments you made to the workout A 1-5 rating of the workout (1 being awful, 5 being awesome) [wpvideo LllbveDa] KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your ....

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  • KORE Wellness Kettlebell Training: Damage Control

    Whole Body (1 Kettlebell)
    20 Swings
    10 Deck Squats
    20 Burpees
    10 Step ups (each leg) Beginners: 3 rounds Intermediate: 4 rounds Advanced: 5 rounds Complete the workout and post the following to this blog after your workout: Time it took to complete the workout Kettlebell weight used Any amendments you made to the workout How many sets you did Average heart rate and calories burned (if you are using a heart rate monitor) A 1-5 rating of the workout (1 being awful, 5 being awesome) [wpvideo TEY29oLI] ....

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  • KORE Wellness Kettlebell Training: Turkish Delight

    Core Circuit (One kettlebell) Today you will be doing: 2 Turkish Get-ups (each side) 12 Toes to ceiling alternating leg lowers (each leg) 6 Gladiator presses (each side) Beginner: 3 sets Intermediate: 4 sets Advanced: 5 sets [wpvideo oQbIplmv] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong ....

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  • KORE Wellness Kettlebell Training: Death Becomes Her

    Cardio circuit (1  heavy kettlebell) Today you will be doing: Two handed swings on the minute, every minute, for 20 minutes Beginner: 10 swings on the minute every minute Intermediate: 15 swings on the minute every minute Advanced: 20 swings on the minute every minute (can be done with doubles instead of a single) Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell. If you ....

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  • KORE Wellness Kettlebell Training: Sustained Effort

    Upper body circuit (1 kettlebell) Today you will be doing:(each hand) 10 single hand swings 5 clean-raise-press 10 alternating bent over rows 10 single hand swings 5 clean-raise-press 10 alternating bent over rows [wpvideo gLCZhAWX] Beginner: 3 sets Intermediate: 4 sets Advanced: 5 sets Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell. If you have not had your technique ....

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  • KORE Wellness Kettlebell Training: Sea Legs

    Lower body (You will need one heavy  kettlebell) Today you will be doing:
    10 Two handed clean to Squat
    10 Bob and Weave
    10 Alternating BW Lunge (Each leg)
    10 Single hand Swings (Each hand) Beginners: 4 sets. Intermediate: 5 sets Advanced: 6 sets http://vimeo.com/93101870 Complete the workout and post the following to this blog after your workout: Time it took to complete the workout Kettlebell weight used Any amendments you made to the workout How many sets you did Average heart rate and calories burned (if you are using a heart rate monitor) A 1-5 rating of the workout (1 being awful, 5 being awesome) KORE Wellness Kettlebell Training Routines are to be followed only by ....

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  • KORE Wellness Murph Training - Week 12, Day 3

    Training Week 12, Day 3 Run 1 mile. Rest 3 min.  Run 1 mile. Record your time so you can compare as your training continues. [Recap] On November 8th we will be hosting a challenge WOD at KORE Wellness.  We want to open this challenge up to anyone across the globe who wishes to train hard and achieve something that seems impossible at first glance.  The workout we chose for this challenge is the "Murph" Crossfit WOD.  For those unfamiliar with this particular workout, it consists of the following:
    Run 1 mile
    100 Pull ups
    200 Push ups
    300 Squats
    Run 1 mile Our rules for this challenge are as follows:
    You must start with a mile and finish with a mile, the reps of pull ups, ....

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  • KORE Wellness Kettlebell Training: Get up!

    Lower Body Circuit (2 kettlebells) Can be done with a friend, one person does TGU while the other does swings then rests.  Switch when the first person has completed the set of TGU. Today you will be doing: Turkish Get-ups Double Swings Beginner: 11 TGU, 5 Dbl Swings then, 2 TGU, 10 Dbl Swing x 4 Intermediate: 1 TGU, 5 Dbl Swings then, 2 TGU, 10 Dbl Swings then, 3 TGU, 15 Dbl Swings x 4 Advanced: 1 TGU, 5 Dbl Swings then, 2 TGU, 10 Dbl Swings then, 3 TGU, 15 Dbl Swings x 5 [wpvideo jiubqmLp] Complete the workout and post the following to this blog: Number of rounds completed in 25 min Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned ....

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  • KORE Wellness Kettlebell Training: Hybrid power

    Upper Body Circuit (2 Heavy Kettlebells) Today you will be doing: 8 Double Push Press 8 Renegade Rows 8 Double Cleans • Beginners: Do 5 sets. • Intermediates: Do 6 sets. • Advanced: Do 7 sets. Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong First instructor, there is a strong likelihood that ....

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  • KORE Wellness Murph Training - Week 12, Day 2

    Training Week 12, Day 2 100 Pull-ups , 200 Push -ups  (can be broken up as needed throughout the day) [Recap] On November 8th we will be hosting a challenge WOD at KORE Wellness.  We want to open this challenge up to anyone across the globe who wishes to train hard and achieve something that seems impossible at first glance.  The workout we chose for this challenge is the "Murph" Crossfit WOD.  For those unfamiliar with this particular workout, it consists of the following:
    Run 1 mile
    100 Pull ups
    200 Push ups
    300 Squats
    Run 1 mile Our rules for this challenge are as follows:
    You must start with a mile and finish with a mile, the reps of pull ups, push-ups, and squats can ....

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  • KORE Wellness Kettlebell Training: Character builder

    Whole body circuit - 2 heavy kettlebells Today you will be doing the following exercises as a complex: 8 - DB Kb Push Press (Advanced: Jerks) 8 - Renegade Rows 8 - Db Cleans • Beginners: 4 rounds. • Intermediates: Do 5 rounds • Advanced: Do 6 rounds. (No video for this post yet) Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell. If you have not had your technique ....

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  • KORE Wellness Kettlebell Training: Trifecta

    Core Circuit (1 kettlebell) Today you will be doing: 20 Hand to hand swings (10R/10L) 10 Toes to ceiling 5 Modified Deck Squats Beginner: 15 minutes as many rounds as possible Intermediate: 20 minutes as many rounds as possible Advanced: 25 minutes as many rounds as possible (No video for this workout yet) Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Murph Training - Week 12, Day 1

    Training Week 12, Day 1 25 min: 5 Pull ups 10 Push ups 15 Squats As many rounds  as possible Record your rounds so you can compare as your training continues. [Recap] On November 8th we will be hosting a challenge WOD at KORE Wellness.  We want to open this challenge up to anyone across the globe who wishes to train hard and achieve something that seems impossible at first glance.  The workout we chose for this challenge is the "Murph" Crossfit WOD.  For those unfamiliar with this particular workout, it consists of the following:
    Run 1 mile
    100 Pull ups
    200 Push ups
    300 Squats
    Run 1 mile Our rules for this challenge are as follows:
    You must start with a mile and finish ....

    Read more
  • KORE Wellness Kettlebell Training: Kore-ditioning

    Whole body circuit ( 1 kettlebell) Today you will be doing: 20- Swings 5 - Pull-ups 20 - Swings 5/5 - Single leg box squat 20 - Swings 5 - Pull-ups 20 - Swings 5/5 - Tactical lunge Beginner: 4 sets Intermediate: 5 sets Advanced: 6 sets [vimeo http://vimeo.com/109528482] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Fighter

    Cardio workout: (1 kettlebell) Today you will be doing 1 minute of each of the following exercises Swings Squats Push ups Burpees Two handed cleans Rest 3 minutes between rounds Beginner: 2 sets Intermediate: 3 sets Advanced: 4 sets Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: All-star

    Core Circuit (1 medium and light kettlebell) Today you will be doing: 10 Woodchops 5 Russian Sit ups 5 Arm Bars 10 Straight Leg Torso Rotations Optional 1/4 mile , 500 meter row, or 200 jump rope skips between sets Beginner: 3 sets Intermediate: 4 sets Advanced: 5 sets [wpvideo jhLZsRlF] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Murph Training - Week 11, Day 3

    Training Week 11, Day 3 Run 1/2 mile, rest 2 min. X 4 Record your time so you can compare as your training continues. [Recap] On November 8th we will be hosting a challenge WOD at KORE Wellness.  We want to open this challenge up to anyone across the globe who wishes to train hard and achieve something that seems impossible at first glance.  The workout we chose for this challenge is the "Murph" Crossfit WOD.  For those unfamiliar with this particular workout, it consists of the following:
    Run 1 mile
    100 Pull ups
    200 Push ups
    300 Squats
    Run 1 mile Our rules for this challenge are as follows:
    You must start with a mile and finish with a mile, the reps of pull ups, push-ups, ....

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  • KORE Wellness Kettlebell Training: Whole Nine Yards

    Lower Body Walking Workout (2 kettlebells) Today you will be doing: 10 Squats 10 Yards of Walking Lunges 10 Sumo Deadlifts 10 Yards of Walking Swings 10 Curtsey Lunges (5R/5L) Beginner: 3 Sets Intermediate: 4 Sets Advanced: 5 Sets [wpvideo CNDiPSav] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Take a Hike

    Upper body workout: (2 kettlebells) Today you will be doing 10 Double Clean-Raise-Press 20 Yards Overhead Walks 20 Yards Posture Walks 20 Yards Strong Marches Beginner: 4 sets Intermediate: 5 sets Advanced: 6 sets [wpvideo EJqdz5Cr] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Murph Training - Week 11, Day 1

    Training Week 11, Day 1 Circuit style 45 seconds on 15 seconds off Pull ups / Inverted rows Push ups Squats Rest Do 6 rounds Record your reps so you can compare as your training continues [Recap] On November 8th we will be hosting a challenge WOD at KORE Wellness.  We want to open this challenge up to anyone across the globe who wishes to train hard and achieve something that seems impossible at first glance.  The workout we chose for this challenge is the "Murph" Crossfit WOD.  For those unfamiliar with this particular workout, it consists of the following:
    Run 1 mile
    100 Pull ups
    200 Push ups
    300 Squats
    Run 1 mile Our rules for this challenge are as follows:
    You must ....

    Read more
  • KORE Wellness Kettlebell Training: Hands down

    Cardio Circuit (1 kettlebell) Deck Squats Hand to Hand Swings Jumping Pull-ups High Pulls Beginner: Do 4 sets of 8 Intermediate: Do 4 sets of 10 Advanced: Do 5 sets of 10 [wpvideo E4xNsq5Z] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Extraordinary Renditions 2.0

    Whole Body Circuit (1 Kettlebell) Today you will be doing: Single Leg Buck and Press Single Leg Deadlift to Row Single Leg Slingshot • Beginners: Do 3 sets of 6 reps of each of the above exercises on each side. • Intermediates: Do 4 sets of 7 reps of each of the above exercises on each side. • Advanced: Do 4 sets of 10 reps of each of the above exercises on each side. http://vimeo.com/91182214 Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to ....

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  • KORE Wellness Murph Training - Week 11 - Day 2

    Training Week 11, Day 2 Do a 150 Push ups, 300 Squats (break up the reps and rest as needed to maintain good form) [Recap] On November 8th we will be hosting a challenge WOD at KORE Wellness.  We want to open this challenge up to anyone across the globe who wishes to train hard and achieve something that seems impossible at first glance.  The workout we chose for this challenge is the "Murph" Crossfit WOD.  For those unfamiliar with this particular workout, it consists of the following:
    Run 1 mile
    100 Pull ups
    200 Push ups
    300 Squats
    Run 1 mile Our rules for this challenge are as follows:
    You must start with a mile and finish with a mile, the reps of pull ups, push-ups, and ....

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  • KORE Wellness Kettlebell Training: Speak softly and swing a big bell

    Cardio Circuit (1 kettlebell) Today you will be doing: Swings Single Hand Swings Right Single Hand Swings Left Hand to Hand Swings Beginner: Do 5 reps of each exercise above and rest, do as many sets as possible in 20 min. Intermediate: Do 8 reps of each exercise above and rest, do as many sets as possible in 20 min. Advanced: Do 10 reps of each exercise above and rest, do as many sets as possible in 20 min. [wpvideo Hr9L0Orh] Complete the workout and post the following to this blog: Number of rounds completed in 20 minutes Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Murph Training - Week 10, Day 3

    Training Week 10, Day 3 ¼ Murph X 3 Record your time so you can compare as your training continues. [Recap] On November 8th we will be hosting a challenge WOD at KORE Wellness.  We want to open this challenge up to anyone across the globe who wishes to train hard and achieve something that seems impossible at first glance.  The workout we chose for this challenge is the "Murph" Crossfit WOD.  For those unfamiliar with this particular workout, it consists of the following:
    Run 1 mile
    100 Pull ups
    200 Push ups
    300 Squats
    Run 1 mile Our rules for this challenge are as follows:
    You must start with a mile and finish with a mile, the reps of pull ups, push-ups, and squats can be ....

    Read more
  • KORE Wellness Kettlebell Training: Character builder

    Whole body circuit - 2 kettlebells Today you will be doing three pairs of exercises: 10 – Double Clean and Squats and 10 yards of Walking Lunges (holding bells in the racked position) 10 – Double Clean and Presses and 10 yards of Farmer’s Walk 10 – Full Body Attack / Rows and 10 yards of Side Stepping Walking Swings • Beginners: Do 1 full round (use single bell if needed). • Intermediates: Do 2 full rounds • Advanced: Do 3 full rounds. http://vimeo.com/90469568 Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) ....

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  • KORE Wellness Murph Training - Week 10, Day 2

    Training Week 10, Day 2 Do: 75 pull ups and 300 Squats (can be broken up as needed throughout the day) [Recap] On November 8th we will be hosting a challenge WOD at KORE Wellness.  We want to open this challenge up to anyone across the globe who wishes to train hard and achieve something that seems impossible at first glance.  The workout we chose for this challenge is the "Murph" Crossfit WOD.  For those unfamiliar with this particular workout, it consists of the following:
    Run 1 mile
    100 Pull ups
    200 Push ups
    300 Squats
    Run 1 mile Our rules for this challenge are as follows:
    You must start with a mile and finish with a mile, the reps of pull ups, push-ups, and squats can ....

    Read more
  • KORE Wellness Kettlebell Training: Meat and Potatoes

    Lower body circuit - 2 pairs of heavy kettlebells (heavier bells for deadlifts) Double Front Squat Double Sumo Deadlift Buddy system - Pair up and one person deadlifts while the other squats, then switches.
    Beginner: Ladder from 1-3 reps (Do one squat, one deadlift, two squats, two deadlifts, etc) for 5 sets
    Intermediate: Ladder from 1-4 reps (Do one squat, one deadlift, two squats, two deadlifts, etc) for 5 sets
    Advanced: Ladder from 1-5 reps (Do one squat, one deadlift, two squats, two deadlifts, etc) for 5 sets [wpvideo 9nculLFE] ....

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  • KORE Wellness Kettlebell Training: Absolutely Horrible

    Core Circuit (1 kettlebell) Today you will be doing: Bridge then Floor Press (Opposite foot down as arm presses) Modified Deck Squats Torso Rotations Alternating leg lowers Beginner: 10 reps of each for 3 sets Intermediate: 10 reps of each for 4 sets Advanced: 10 reps of each for 5 sets [wpvideo i4OYC2d8] ....

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  • KORE Wellness Kettlebell Training: Something's got to give

    Upper body Workout (1 kettlebell) Today you will be doing: 10 Kneeling Halos each direction 10 Jumping Pull-ups 10 High Pulls 10 Alternating Bent-over rows Beginner: 3 sets Intermediate: 4 sets Advanced: 5 sets [wpvideo nruGgGdt] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • Murph Challenge Training: Week 10, Day 1

    Week 10, Day 1 Training: Tabata style sets (20 seconds of work followed by 10 seconds of rest).  Do all 8 sets of your pull-ups before moving on to push-ups, etc.
    8 sets of Pull-ups or Inverted Rows
    8 sets of Push ups
    8 sets of Squats Do 4 rounds *Expect to have a decline in your reps from set to set as you fatigue. On November 8th we will be hosting a challenge WOD at KORE Wellness.  We want to open this challenge up to anyone across the globe who wishes to train hard and achieve something that seems impossible at first glance.  The workout we chose for this challenge is the "Murph" Crossfit WOD.  For those unfamiliar with this particular workout, it consists of the following: ....

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  • KORE Wellness Kettlebell Training: On the edge

    Whole body circuit ( 2 kettlebells) Today you will be doing: 5- Single Leg Bridge to Press (Each leg) 10 - Push up - FBA - Row 20 - Double Cleans Beginner: 4 sets Intermediate: 5 sets Advanced: 6 sets [vimeo http://vimeo.com/87955654] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Murph Training - Week 9, Day 3

    Training Week 9, Day 3 Run 1 mile rest 3 min run 1/2 mile Record your time so you can compare as your training continues. [Recap] On November 8th we will be hosting a challenge WOD at KORE Wellness.  We want to open this challenge up to anyone across the globe who wishes to train hard and achieve something that seems impossible at first glance.  The workout we chose for this challenge is the "Murph" Crossfit WOD.  For those unfamiliar with this particular workout, it consists of the following:
    Run 1 mile
    100 Pull ups
    200 Push ups
    300 Squats
    Run 1 mile Our rules for this challenge are as follows:
    You must start with a mile and finish with a mile, the reps of pull ups, ....

    Read more
  • KORE Wellness Kettlebell Training: Space to Share

    Core circuit (1 kettlebell) Today you will be doing: 3 Russian Sit ups (each hand) 4 Straight leg Torso rotations (each side) 5 Arm Bars (each side) 6 Gladiator Presses (each side) Beginner: 4 sets Intermediate: 5 sets Advanced: 6 sets [wpvideo Vdm7b7rY] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • A Buck Fifty (Nov '13)

    Cardio Workout (One Kettlebell) Today you will be doing: 15 Single hand Swings (each hand) 15 Cleans (each hand) 30 Two handed Swings 15 High pulls (each hand) 30 Two handed Swings Do the full set with 30 seconds rest between exercises. Beginners: three sets Intermediate: four sets Advanced: five sets) After completing this workout post the following: Time it took to complete the workout and number of sets. Kettlebell weight used Any amendments you made to the workout A 1-5 rating of the workout (1 being awful, 5 being awesome) [wpvideo ztJuNEAh] ....

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  • KORE Wellness Murph Training - Week 9, Day 2

    Training Week 9, Day 2 75 Pull-ups, 150 Push ups (can be broken up as needed throughout the day) [Recap] On November 8th we will be hosting a challenge WOD at KORE Wellness.  We want to open this challenge up to anyone across the globe who wishes to train hard and achieve something that seems impossible at first glance.  The workout we chose for this challenge is the "Murph" Crossfit WOD.  For those unfamiliar with this particular workout, it consists of the following:
    Run 1 mile
    100 Pull ups
    200 Push ups
    300 Squats
    Run 1 mile Our rules for this challenge are as follows:
    You must start with a mile and finish with a mile, the reps of pull ups, push-ups, and squats can be ....

    Read more
  • KORE Wellness Kettlebell Training: Singles and Doubles

    Today you will be doing 10 minutes of the following exercises (2 Kettlebells): 5 – Pull-ups 10 – Clean and Jerk (or clean and push press) Rest 10 min of: 5 - Bent-over Rows 10 – Hand 2 Hand Swings Complete the workout and post the following to this blog: Number of rounds completed Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Murph Training - Week 9, Day 1

    Training Week 9, Day 1 20 min: 5 Pull ups 10 Push ups 15 Squats As many rounds  as possible Record your rounds so you can compare as your training continues. [Recap] On November 8th we will be hosting a challenge WOD at KORE Wellness.  We want to open this challenge up to anyone across the globe who wishes to train hard and achieve something that seems impossible at first glance.  The workout we chose for this challenge is the "Murph" Crossfit WOD.  For those unfamiliar with this particular workout, it consists of the following:
    Run 1 mile
    100 Pull ups
    200 Push ups
    300 Squats
    Run 1 mile Our rules for this challenge are as follows:
    You must start with a mile and finish ....

    Read more
  • KORE Wellness Kettlebell Training: Ladders

    Upper Body Circuit (2 Kettlebella) Today you will be doing a ladder set of the following as a chain: Push up Renegade Row Clean & Squat Ladder up from 1 rep of each to 4 reps of each Beginner: 4 sets Intermediate: 5 sets Advanced: 6 sets {No video for this post yet} Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Pain Killer

    Upper Body Circuit (1 Kettlebell) Today you will be doing: Halos High Pulls (or Cleans) Clean-Raise-Press Snatch (or single hand swing) Beginner: 10 reps of each for 3 sets Intermediate: 10 reps of each for 4 sets Advanced: 10 reps of each for 5 sets [wpvideo 9J3mppSW] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Murph Training - Week 8, Day 3

    Training Week 8, Day 3 Run 1/2  mile rest 2 min. Repeat for 3 sets. Record your time so you can compare as your training continues. [Recap] On November 8th we will be hosting a challenge WOD at KORE Wellness.  We want to open this challenge up to anyone across the globe who wishes to train hard and achieve something that seems impossible at first glance.  The workout we chose for this challenge is the "Murph" Crossfit WOD.  For those unfamiliar with this particular workout, it consists of the following:
    Run 1 mile
    100 Pull ups
    200 Push ups
    300 Squats
    Run 1 mile Our rules for this challenge are as follows:
    You must start with a mile and finish with a mile, the reps of pull ....

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  • KORE Wellness Kettlebell Training: It's a bear

    Cardio Circuit - 2 Kettlebells (heavy) Today you will be alternating:
    10 - Kettlebell or Dumbbell Bear Crawls
    10 - Double Kettlebell Swings for 10 yards. http://vimeo.com/89865401 This means you will take 10 steps doing Bear Crawl, then stop and do Double Kettlebell Swings where you are and repeat until you complete the x-yard distance.
    Beginners: Do 5 sets of 10 yards
    Intermediates: Do 5 sets of 15 yards
    Advanced: Do 5 sets of 20 yards Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for ....

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  • KORE Wellness Kettlebell Training: Uncharted Territory

    Whole Body Circuit (2 Kettlebells) Today you will be doing: 5 Front to Back Lunges (each leg) 10 Pull-ups 15 Alternating Cleans 10 2 up, 1 down Bent over Rows Beginners: 3 sets Intermediate: 4 sets Advanced: 5 sets [wpvideo 2XbDD1v9] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Murph Training - Week 8 - Day 2

    Training Week 8, Day 2 Do a 120 Push ups, 200 Squats (break up the reps and rest as needed to maintain good form) [Recap] On November 8th we will be hosting a challenge WOD at KORE Wellness.  We want to open this challenge up to anyone across the globe who wishes to train hard and achieve something that seems impossible at first glance.  The workout we chose for this challenge is the "Murph" Crossfit WOD.  For those unfamiliar with this particular workout, it consists of the following:
    Run 1 mile
    100 Pull ups
    200 Push ups
    300 Squats
    Run 1 mile Our rules for this challenge are as follows:
    You must start with a mile and finish with a mile, the reps of pull ups, push-ups, and ....

    Read more
  • KORE Wellness Kettlebell Training: Crazy Eights

    Lower Body Circuit (1 Kettlebell) Today you will be doing: 2 Turkish Get-up (each hand) 10 Figure 8 10 Swing-Catch-Squat 10 Cleans (each hand) Beginner: 5 sets Intermediate: 7 sets Advanced: 8 sets [wpvideo D0XmII5e] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Swing Sandwich

    Core Circuit (2 Kettlebell) Today you will be doing 15 seconds on: 15 seconds off of: Heavy 2 Handed Swings Hard style Plank Hand to hand Swings (medium weight) Hard style Plank Rest for 1 min between sets Beginner: 6 sets Intermediate: 8 sets Advanced: 10 sets {no video for this post} Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Murph Training - Week 8, Day 1

    Training Week 8, Day 1 Circuit style 45 seconds on 15 seconds off Pull ups / Inverted rows Push ups Squats Rest Do 5 rounds Record your reps so you can compare as your training continues [Recap] On November 8th we will be hosting a challenge WOD at KORE Wellness.  We want to open this challenge up to anyone across the globe who wishes to train hard and achieve something that seems impossible at first glance.  The workout we chose for this challenge is the "Murph" Crossfit WOD.  For those unfamiliar with this particular workout, it consists of the following:
    Run 1 mile
    100 Pull ups
    200 Push ups
    300 Squats
    Run 1 mile Our rules for this challenge are as follows:
    You must ....

    Read more
  • KORE Wellness Kettlebell Training: Stick a fork in it

    Lower Body Circuit (1 Kettlebell) Today you will be doing: Swing-catch-squats Tactical Lunges Single leg deadlifts Figure eights • Beginners: Do 3 sets of 8 repetitions. • Intermediates: Do 4 sets of 10 repetitions. • Advanced: Do 4 sets of 12 repetitions. [wpvideo DlOAfXb1] ....

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  • KORE Wellness Murph Training - Week 7, Day 3

    Training Week 7, Day 3 ¼ Murph X 2 Record your time so you can compare as your training continues. [Recap] On November 8th we will be hosting a challenge WOD at KORE Wellness.  We want to open this challenge up to anyone across the globe who wishes to train hard and achieve something that seems impossible at first glance.  The workout we chose for this challenge is the "Murph" Crossfit WOD.  For those unfamiliar with this particular workout, it consists of the following:
    Run 1 mile
    100 Pull ups
    200 Push ups
    300 Squats
    Run 1 mile Our rules for this challenge are as follows:
    You must start with a mile and finish with a mile, the reps of pull ups, push-ups, and squats can be ....

    Read more
  • KORE Wellness Kettlebell Training: Hats off

    Upper Body Circuit (2 kettlebells) Today you will be doing: 8 Push-up - Full body Attack - Clean - Squat Thruster Overhead March Posture March Beginner: 5 sets Intermediate: 6 sets Advanced: 7 sets [vimeo http://vimeo.com/87955655] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Murph Training - Week 7, Day 2

    Training Week 7, Day 2 Do: 50 pull ups and 150 Squats (can be broken up as needed throughout the day) [Recap] On November 8th we will be hosting a challenge WOD at KORE Wellness.  We want to open this challenge up to anyone across the globe who wishes to train hard and achieve something that seems impossible at first glance.  The workout we chose for this challenge is the "Murph" Crossfit WOD.  For those unfamiliar with this particular workout, it consists of the following:
    Run 1 mile
    100 Pull ups
    200 Push ups
    300 Squats
    Run 1 mile Our rules for this challenge are as follows:
    You must start with a mile and finish with a mile, the reps of pull ups, push-ups, and squats can ....

    Read more
  • KORE Wellness Kettlebell Training: Belly Ache

    Core Circuit (1 Kettlebell) Today you will be doing: 15 Alternating Leg Lowers 10 Torso Rotations 15 Reverse Crunches 5 Russian Sit ups Beginner: 3 sets Intermediate: 4 sets Advanced: 5 sets [wpvideo QqcdHxrs] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Gumby

    Whole Body Circuit (1 kettlebell) Today you will be doing 20 minutes of: Turkish Get-up (the up portion) – Windmill – Turkish Get-up (the down portion) – Arm Bar all together Single hand swings. Beginner: Do 1 rep followed by 15 single hand swings(each hand). Intermediate:Do 2 reps, followed by 20 single hand swings(each hand). Advanced: Do 3 reps followed by 25 single hand swings(each hand). ***As an option, increase the time to 30 minutes and choose a version of cardio to do between sets: (1/4 Mile run, walk, or jog, 200 Skips on a jump rope, 25 Burpees, or 150 hits on a punching bag)*** http://vimeo.com/88547517 Complete the workout and post the following to this blog: Time it took to ....

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  • Murph Challenge Training: Week 7, Day 1

    Week 7, Day 1 Training: Tabata style sets (20 seconds of work followed by 10 seconds of rest).  Do all 8 sets of your pull-ups before moving on to push-ups, etc.
    8 sets of Pull-ups or Inverted Rows
    8 sets of Push ups
    8 sets of Squats Do 3 rounds *Expect to have a decline in your reps from set to set as you fatigue. On November 8th we will be hosting a challenge WOD at KORE Wellness.  We want to open this challenge up to anyone across the globe who wishes to train hard and achieve something that seems impossible at first glance.  The workout we chose for this challenge is the "Murph" Crossfit WOD.  For those unfamiliar with this particular workout, it consists of the following: ....

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  • KORE Wellness Kettlebell Training: Kettle...What?

    Cardio Circuit (2 Medium Kettlebells) Today you will be doing 10 sets of: Full Body Attack to Deadlift Double Swings Double Squats rest 1 min • Beginners: Do 4 repetitions of each exercise. • Intermediates: Do 5 repetitions of each exercise • Advanced: Do 6 repetitions of each exercise. [wpvideo FtzSjqph] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have ....

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  • KORE Wellness Kettlebell Training: Calamity

    Core Circuit (1 Kettlebell) 10 Woodchops 5 Arm Bars 5 Gladiator Presses Swing Circuit (15 Swings - 10 Single Hand Swings (each hand) - 15 Swings
    Beginner: 3 sets
    Intermediate: 4 sets
    Advanced: 5 sets http://vimeo.com/88951951 Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong First ....

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  • KORE Wellness Murph Training - Week 6, Day 3

    Training Week 6, Day 3 Run 1 mile rest 3 min run 1/4 mile Record your time so you can compare as your training continues. [Recap] On November 8th we will be hosting a challenge WOD at KORE Wellness.  We want to open this challenge up to anyone across the globe who wishes to train hard and achieve something that seems impossible at first glance.  The workout we chose for this challenge is the "Murph" Crossfit WOD.  For those unfamiliar with this particular workout, it consists of the following:
    Run 1 mile
    100 Pull ups
    200 Push ups
    300 Squats
    Run 1 mile Our rules for this challenge are as follows:
    You must start with a mile and finish with a mile, the reps of pull ups, ....

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  • KORE Wellness Kettlebell Training: Insanity

    Lower Body Circuit (1 kettlebell) Clean and Squat Snatch Front to Back Lunge Snatch Single Hand Swing Snatch Beginners: Do all on one side, then switch to the other side 5 reps for 3 sets each hand Intermediate: Do all on one side, then switch to the other side 5 reps for 4 sets each hand Advanced: Do all on one side, then switch to the other side 5 reps for 5 sets each hand [wpvideo ox0rnyzD] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: You've never had it so good

    Upper Body Circuit (2 kettlebells) * Use 1 Bell if you have shoulder mobility issues* Today you will be doing three pairs of exercises: 10 - Clean and Press and 10 Yards of Overhead Walks 10 - Bent over row and 10 Yards of Posture Walk 10 - High Pulls and 10 Yards of Strong Walk • Beginners: Do 3 rounds • Intermediates: Do 4 rounds • Advanced: Do 5 rounds. [wpvideo RegrZ6pH] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by ....

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  • KORE Wellness Murph Training - Week 6, Day 2

    Training Week 6, Day 2 300 squats (can be broken up as needed throughout the day) [Recap] On November 8th we will be hosting a challenge WOD at KORE Wellness.  We want to open this challenge up to anyone across the globe who wishes to train hard and achieve something that seems impossible at first glance.  The workout we chose for this challenge is the "Murph" Crossfit WOD.  For those unfamiliar with this particular workout, it consists of the following:
    Run 1 mile
    100 Pull ups
    200 Push ups
    300 Squats
    Run 1 mile Our rules for this challenge are as follows:
    You must start with a mile and finish with a mile, the reps of pull ups, push-ups, and squats can be broken down in any ....

    Read more
  • KORE Wellness Kettlebell training: Attack Mode

    Cardio Circuit (2 Kettlebells) Today you will be doing:
    Full body Attack to Row
    Swings
    Full body Attack to Deadlift
    Swings • Beginners: Do 6 sets of 5 • Intermediates: Do 6 sets of 8 • Advanced: Do 6 sets of 10 [wpvideo Ja7YkBLL] ....

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  • KORE Wellness Kettlebell Training: Article 15

    Whole Body Circuit (1 Kettlebell) Today you will be doing: 12 Jumping Pull-ups 12 Step-ups to Backward Lunges 12 Snatches each hand(or single hand swings) Beginner: 4 sets Intermediate: 5 sets Advanced: 6 sets [wpvideo NH9AnnRs] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Murph Training - Week 6, Day 1

    Training Week 6, Day 1 15 min: 5 Pull ups 10 Push ups 15 Squats As many rounds  as possible Record your rounds so you can compare as your training continues. [Recap] On November 8th we will be hosting a challenge WOD at KORE Wellness.  We want to open this challenge up to anyone across the globe who wishes to train hard and achieve something that seems impossible at first glance.  The workout we chose for this challenge is the "Murph" Crossfit WOD.  For those unfamiliar with this particular workout, it consists of the following:
    Run 1 mile
    100 Pull ups
    200 Push ups
    300 Squats
    Run 1 mile Our rules for this challenge are as follows:
    You must start with a mile and finish ....

    Read more
  • KORE Wellness Kettlebell Training: Mercy of the clock

    Upper body Circuit (2 kettlebells) Scorpion Planks Deck Squats Push Presses Bear Crawls Beginner: Do 45 seconds on 15 seconds off for 3 sets Intermediate: Do 45 seconds on 15 seconds off for 4 sets Advanced: Do 45 seconds on 15 seconds off for 5 sets no video for this post yet Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Murph Training - Week 2, Day 3

    Training Week 2, Day 3 Run 1/4 mile, rest 1 min. X 6 Record your time so you can compare as your training continues. [Recap] On November 8th we will be hosting a challenge WOD at KORE Wellness.  We want to open this challenge up to anyone across the globe who wishes to train hard and achieve something that seems impossible at first glance.  The workout we chose for this challenge is the "Murph" Crossfit WOD.  For those unfamiliar with this particular workout, it consists of the following:
    Run 1 mile
    100 Pull ups
    200 Push ups
    300 Squats
    Run 1 mile Our rules for this challenge are as follows:
    You must start with a mile and finish with a mile, the reps of pull ups, push-ups, ....

    Read more
  • KORE Wellness Kettlebell Training: High Octane

    Cardio Workout (2 Medium Kettlebells, 1 heavy bell for singles work) Today you will be doing: 10 - Double Swings 10 - Alternating Double Cleans (Each hand) 10 - Side Step Swings (Each leg) 10 - Swings Complete the set and rest before repeating, this is a timed workout so try to get as many sets in before the clock runs out. Beginners: 15 min, 1 min rest Intermediate: 20 min, 90 sec rest Advanced: 25 min, 1 min rest Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout [wpvideo A73tWlGq] ....

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  • KORE Wellness Murph Training - Week 5 - Day 2

    Training Week 5, Day 2 Do a 200 Push ups (break up the reps and rest as needed to maintain good form) [Recap] On November 8th we will be hosting a challenge WOD at KORE Wellness.  We want to open this challenge up to anyone across the globe who wishes to train hard and achieve something that seems impossible at first glance.  The workout we chose for this challenge is the "Murph" Crossfit WOD.  For those unfamiliar with this particular workout, it consists of the following:
    Run 1 mile
    100 Pull ups
    200 Push ups
    300 Squats
    Run 1 mile Our rules for this challenge are as follows:
    You must start with a mile and finish with a mile, the reps of pull ups, push-ups, and squats can ....

    Read more
  • KORE Wellness Kettlebell Training: Where there's a will...

    Lower body circuit (1 kettlebell) Today you will be doing: Swing-Catch-Squats Alternating twisting dragon lunges (total) Tactical Lunges (total) Figure 8s Beginner: Do 5 sets of 6 reps of each of the above exercises. Intermediate: Do 2 sets of 10-8-6-4-2 reps of each of the above exercises Advanced: Do 2 sets of 10-9-8-7-6 reps of each of the above exercises ***As an option, choose a version of cardio to do between sets: (1/4 Mile run, walk, or jog, 200 Skips on a jump rope, 25 Burpees, or 150 hits on a punching bag)*** http://vimeo.com/88546654 Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the ....

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  • KORE Wellness Kettlebell Training: Great Expectations

    Core Circuit (1 Kettlebell) Today you will be doing: Woodchops Single Leg Deadlift Single Leg Slingshot (each leg, each direction) Windmills Beginner: 6 reps of each for 4 sets Intermediate: 8 reps of each for 4 sets Advanced: 10 reps of each for 4 sets [wpvideo 4kYoJuub] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Tolerance

    Upper body workout (1 kettlebell) Today you will be doing: Get up proper presses Alternating bent over rows Halo Alternating Snatches Beginner: 8 reps for 3 sets Intermediate:10 reps for 4 sets Advanced 10 reps for 5 sets [wpvideo 1doZAfMo] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using an HR Monitor) Rating for workout ....

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  • KORE Wellness Murph Training - Week 5, Day 1

    Training Week 5, Day 1 Circuit style 45 seconds on 15 seconds off Pull ups / Inverted rows Push ups Squats Rest Do 4 rounds Record your reps so you can compare as your training continues [Recap] On November 8th we will be hosting a challenge WOD at KORE Wellness.  We want to open this challenge up to anyone across the globe who wishes to train hard and achieve something that seems impossible at first glance.  The workout we chose for this challenge is the "Murph" Crossfit WOD.  For those unfamiliar with this particular workout, it consists of the following:
    Run 1 mile
    100 Pull ups
    200 Push ups
    300 Squats
    Run 1 mile Our rules for this challenge are as follows:
    You must ....

    Read more
  • KORE Wellness Kettlebell Training: Rotten Revisited

    Whole Body Circuit (2 Kettlebells) Today you will be doing: Push-up Renegade Row FBA to Deadlift Deck Squat Single Hand Swing Beginner: Pyramid Set 1-5-1 Intermediate: 1-8-1 Advanced: Pyramid Set 1-10-1 [wpvideo rTI5TA31] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Murph Training - Week 4, Day 3

    Training Week 4, Day 3 ¼ Murph X 2 Record your time so you can compare as your training continues. [Recap] On November 8th we will be hosting a challenge WOD at KORE Wellness.  We want to open this challenge up to anyone across the globe who wishes to train hard and achieve something that seems impossible at first glance.  The workout we chose for this challenge is the "Murph" Crossfit WOD.  For those unfamiliar with this particular workout, it consists of the following:
    Run 1 mile
    100 Pull ups
    200 Push ups
    300 Squats
    Run 1 mile Our rules for this challenge are as follows:
    You must start with a mile and finish with a mile, the reps of pull ups, push-ups, and squats can be ....

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  • KORE Wellness Kettlebell Training: Rise and Shine

    Core Circuit (1 Kettlebell) 12 Reverse Crunches 10 Modified Deck Squats 8 Toes to Ceiling Alternating Leg Lowers 4 Russian Sit-ups Beginner: 3 sets Intermediate: 4 sets Advanced: 5 sets [wpvideo NmxD9mCp] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Swing!

    Cardio Circuit (1 kettlebell) Today you will be doing 2 sets of the following: Single Hand Swings Beginner: Do 5-6-7-8-9-10-11-12-11-10-9-8-7-6-5 Intermediate: Do 5-6-7-8-9-10-11-12-13-14-15-14-13-12-11-10-9-8-7-6-5 Advanced: Do 1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 [wpvideo nTF2HVAW] Complete the workout and post the following to this blog: Time it took to complete Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Murph Training - Week 4, Day 2

    Training Week 4, Day 2 100 pull ups (can be broken up as needed throughout the day) [Recap] On November 8th we will be hosting a challenge WOD at KORE Wellness.  We want to open this challenge up to anyone across the globe who wishes to train hard and achieve something that seems impossible at first glance.  The workout we chose for this challenge is the "Murph" Crossfit WOD.  For those unfamiliar with this particular workout, it consists of the following:
    Run 1 mile
    100 Pull ups
    200 Push ups
    300 Squats
    Run 1 mile Our rules for this challenge are as follows:
    You must start with a mile and finish with a mile, the reps of pull ups, push-ups, and squats can be broken down in ....

    Read more
  • KORE Wellness Kettlebell Training: Kitchen Sink

    Upper body Circuit (2 kettlebells) Push-up - FBA - Row Clean - Raise - Press Overhead Walk Posture Walk Pull ups Double Swings Beginner: Do five reps and 20 yards of the walking exercises for 3 sets Intermediate: Do six reps and 30 yards of the walking exercises for 4 sets Advanced: Do eight reps and 40 yards of the walking exercises for 4 sets [wpvideo vlq3EDKP] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Murph Training - Week 4, Day 1

    Training Week 4, Day 1 Tabata 8x20:10 of each complete all 8 rounds of one exercise before switching to the next exercise Pull ups Push ups Squats 2 rounds (rest as needed between rounds) Record your reps so you can compare as your training continues. [Recap] On November 8th we will be hosting a challenge WOD at KORE Wellness.  We want to open this challenge up to anyone across the globe who wishes to train hard and achieve something that seems impossible at first glance.  The workout we chose for this challenge is the "Murph" Crossfit WOD.  For those unfamiliar with this particular workout, it consists of the following:
    Run 1 mile
    100 Pull ups
    200 Push ups
    300 Squats
    Run 1 ....

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  • No Pain, No gain Revisited (Jan '14)

    Lower Body Circuit (1 Heavy Kettlebell) Sumo Deadlifts Goblet Squats Swings Beginner: Sets of 2-3-4-5-6-5-4-3-2 Intermediate: Sets of 4-5-6-7-8-7-6-5-4 Advanced: Sets of 4-5-6-6-5-4-4-5-6-6-5-4-4-5-6 [wpvideo 86VgZTjV] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Murph Training - Week 3, Day 3

    Training Week 3, Day 3 Run 1 mile Record your time so you can compare as your training continues. [Recap] On November 8th we will be hosting a challenge WOD at KORE Wellness.  We want to open this challenge up to anyone across the globe who wishes to train hard and achieve something that seems impossible at first glance.  The workout we chose for this challenge is the "Murph" Crossfit WOD.  For those unfamiliar with this particular workout, it consists of the following:
    Run 1 mile
    100 Pull ups
    200 Push ups
    300 Squats
    Run 1 mile Our rules for this challenge are as follows:
    You must start with a mile and finish with a mile, the reps of pull ups, push-ups, and squats can be ....

    Read more
  • KORE Wellness Kettlebell Training: Nothing ventured, nothing gained

    Upper Body Circuit (1 kettlebell) Today you will be doing the following exercises as a complex: Floor Press – Get-up Proper – Clean and Press – Single Hand Swing – Bent-over Row • Beginners: Do 3 sets of 5 reps of each of the above exercises then switch hands and repeat on the other side. • Intermediates: Do 4 sets of 5 reps of each of the above exercises then switch hands and repeat on the other side. • Advanced: Do 5 sets of 5 reps of each of the above exercises then switch hands and repeat on the other side. ***As an option, choose a version of cardio to do between sets: (1/4 Mile run, walk, or jog, 200 Skips on a jump rope, 25 Burpees, or 500M Row)*** [wpvideo gxXkG6C4] ....

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  • Cardiac Distress (Dec '13)

    Cardio Circuit (1 Kettlebell) 20 Swings 20 Burpees 20 Snatches or Single hand swings to forehead height (10 Right / 10 Left) 20 Swings As many rounds as possible in 20 min [wpvideo YSfaKWTC] Complete the workout and post the following to this blog: Number of sets or Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • Perfecto (Feb '14)

    Whole Body Circuit (2 kettlebells) Today you will be doing: Strong March Alternating Step ups Clean and Presses Posture March Beginner: 45 seconds work 30 seconds between exercises for 3 sets Intermediate: 1:00 on 15 seconds between exercises for 4 sets Advanced: 1:00 on no rest between exercises for 5 sets [wpvideo OHvLIf1S] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Murph Training - Week 3, Day 2

    Training Week 3, Day 2 300 squats (can be broken up as needed throughout the day) [Recap] On November 8th we will be hosting a challenge WOD at KORE Wellness.  We want to open this challenge up to anyone across the globe who wishes to train hard and achieve something that seems impossible at first glance.  The workout we chose for this challenge is the "Murph" Crossfit WOD.  For those unfamiliar with this particular workout, it consists of the following:
    Run 1 mile
    100 Pull ups
    200 Push ups
    300 Squats
    Run 1 mile Our rules for this challenge are as follows:
    You must start with a mile and finish with a mile, the reps of pull ups, push-ups, and squats can be broken down in any ....

    Read more
  • Brick (Nov '13)

    Lower Body (1 Kettlebell) Today you will be doing: Swings Squats Figure 8s Front to Back Lunge (each lunge counts as a rep) Do all of the exercises as a complex without setting the bell down.  Rest 2 minutes between sets Beginner: 10 reps x 4 sets Intermediate: 12 reps x 5 sets Advanced: 12 reps x 6 sets [wpvideo EC7gqg92] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Linked

    Core circuit (2 kettlebells) Today you will be doing: Single leg hip bridge with a floor press (count floor presses) Bear Crawls (count paces) Alternating single leg Push ups (count push ups) Toes to ceiling with alternating leg lowers (count toes to ceiling) Beginner: 3 sets of 8 reps Intermediate: 4 sets of 10 reps Advanced: 4 sets of 12 reps [wpvideo bdocTBYf] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Murph Training - Week 3, Day 1

    Training Week 3, Day 1 10 min: 5 Pull ups 10 Push ups 15 Squats As many rounds as possible Record your rounds so you can compare as your training continues. [Recap] On November 8th we will be hosting a challenge WOD at KORE Wellness. We want to open this challenge up to anyone across the globe who wishes to train hard and achieve something that seems impossible at first glance. The workout we chose for this challenge is the "Murph" Crossfit WOD. For those unfamiliar with this particular workout, it consists of the following:
    Run 1 mile
    100 Pull ups
    200 Push ups
    300 Squats
    Run 1 mile Our rules for this challenge are as follows:
    You must start with a mile and finish with a ....

    Read more
  • KORE Wellness Kettlebell Training: Foundations

    Lower body circuit (2 heavy kettlebells) Today you will be doing: 10 Step up to Squat (5 step ups each leg) 15 Full body attack to Deadlift 20 Swings Beginner: 3 sets Intermediate: 4 sets Advanced: 5 sets Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Murph Training - Week 2, Day 3

    Training Week 2, Day 3 Run 1/4 mile, rest 1 min. X 4 Record your time so you can compare as your training continues. [Recap] On November 8th we will be hosting a challenge WOD at KORE Wellness.  We want to open this challenge up to anyone across the globe who wishes to train hard and achieve something that seems impossible at first glance.  The workout we chose for this challenge is the "Murph" Crossfit WOD.  For those unfamiliar with this particular workout, it consists of the following:
    Run 1 mile
    100 Pull ups
    200 Push ups
    300 Squats
    Run 1 mile Our rules for this challenge are as follows:
    You must start with a mile and finish with a mile, the reps of pull ups, push-ups, ....

    Read more
  • KORE Wellness Kettlebell Training: Eastern Block

    Core Focus (1 Kettlebell)
    2 Turkish Get-ups
    4 Russian Sit-ups
    6 Straight Leg Torso Rotations
    8 Alternating Leg Lowers Beginners: 3 sets Intermediates: 4 sets Advanced: 5 sets Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used And Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout [wpvideo flUe48H9] ....

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  • KORE Wellness Murph Training - Week 2 - Day 2

    Training Week 2, Day 2 Do a 200 Push ups (break up the reps and rest as needed to maintain good form) [Recap] On November 8th we will be hosting a challenge WOD at KORE Wellness.  We want to open this challenge up to anyone across the globe who wishes to train hard and achieve something that seems impossible at first glance.  The workout we chose for this challenge is the "Murph" Crossfit WOD.  For those unfamiliar with this particular workout, it consists of the following:
    Run 1 mile
    100 Pull ups
    200 Push ups
    300 Squats
    Run 1 mile Our rules for this challenge are as follows:
    You must start with a mile and finish with a mile, the reps of pull ups, push-ups, and squats can ....

    Read more
  • KORE Wellness Kettlebell Training: Full circle

    Whole body Circuit (1 kb) Today you will be doing: 10 Bob and Weave 10 Halo 15 Two handed cleans 10 Walking Lunges Beginner: 3 sets Intermediate: 4 sets Advanced: 5 sets [wpvideo Duws9iUH] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell training: Beast Mode

    Cardio circuit ( 1 kettlebell) Today you will be doing all of the following without setting the bell down: 5 - Single hand swings each hand 5 - Squats each hand 5 - Single hand swings each hand 5 - Cleans each hand 5 - Squat thrusters each hand Rest for 2 minutes at the end of the set Beginner: 20 minutes Intermediate: 30 minutes Advanced: 35 minutes Complete the workout and post the following to this blog: Number of sets completed Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Murph Training - Week 2, Day 1

    Training Week 2, Day 1 Circuit style 45 seconds on 15 seconds off Pull ups / Inverted rows Push ups Squats Rest Do 3 rounds Record your reps so you can compare as your training continues [Recap] On November 8th we will be hosting a challenge WOD at KORE Wellness.  We want to open this challenge up to anyone across the globe who wishes to train hard and achieve something that seems impossible at first glance.  The workout we chose for this challenge is the "Murph" Crossfit WOD.  For those unfamiliar with this particular workout, it consists of the following:
    Run 1 mile
    100 Pull ups
    200 Push ups
    300 Squats
    Run 1 mile Our rules for this challenge are as follows:
    You ....

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  • Murph Challenge Training: Week 1, Day 3

    Training Week 1, Day 3 Do a 1/4 Murph (1/4 Mile, 25 Pull-ups, 50 Push-ups, 75 Squats, 1/4 Mile). Record your time so you can compare as your training continues [Recap] On November 8th we will be hosting a challenge WOD at KORE Wellness.  We want to open this challenge up to anyone across the globe who wishes to train hard and achieve something that seems impossible at first glance.  The workout we chose for this challenge is the "Murph" Crossfit WOD.  For those unfamiliar with this particular workout, it consists of the following:
    Run 1 mile
    100 Pull ups
    200 Push ups
    300 Squats
    Run 1 mile Our rules for this challenge are as follows:
    You must start with a mile and finish ....

    Read more
  • KORE Wellness Kettlebell Training: New Beginnings (March '13)

    Cardio circuit (1 kettlebell) Today you will be doing: 20 Hand to hand Swings 20 Alternating Side Step Swings 20 Two handed clean to squat 20 Swings Beginner: 4 sets Intermediate: 5 sets Advanced: 6 sets http://vimeo.com/88547516 Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong First instructor, ....

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  • Murph Challenge Training: Week 1, Day 2

    Week 1, Day 2 Training Complete 100 Pull-ups or Inverted Rows.  You can space out the repetitions in whatever format you choose, you can take all day to complete the reps.  If you wish to do strict pull-ups for the challenge, it is highly recommended that you do strict pull-ups for your training. [Recap] On November 8th we will be hosting a challenge WOD at KORE Wellness.  We want to open this challenge up to anyone across the globe who wishes to train hard and achieve something that seems impossible at first glance.  The workout we chose for this challenge is the "Murph" Crossfit WOD.  For those unfamiliar with this particular workout, it consists of the following:
    Run 1 mile
    100 ....

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  • KORE Wellness Kettlebell Training: Surpassing Expectations

    Lower Body Circuit (1 med-heavy kettlebell) 10 Deck Squats 20 Walking Lunges (total) 20 Step ups (total) 30 Swings Beginner: 3 sets Intermediate: 4 sets Advanced: 5 sets [wpvideo 9rRzW7xt] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • Murph Challenge Training: Week 1, Day 1

    Week 1, Day 1 Training: Tabata style sets (20 seconds of work followed by 10 seconds of rest).  Do all 8 sets of your pull-ups before moving on to push-ups, etc.
    8 sets of Pull-ups or Inverted Rows
    8 sets of Push ups
    8 sets of Squats *Expect to have a decline in your reps from set to set as you fatigue. On November 8th we will be hosting a challenge WOD at KORE Wellness.  We want to open this challenge up to anyone across the globe who wishes to train hard and achieve something that seems impossible at first glance.  The workout we chose for this challenge is the "Murph" Crossfit WOD.  For those unfamiliar with this particular workout, it consists of the following:
    Run 1 mile ....

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  • KORE Wellness Kettlebell Training:Homeland Heroes

    Upper Body Circuit (2 kb) Today you will be doing: 12 Alternating Floor Presses 12 Push-up - Full Body Attack - Bent over Row 12 Alternating Cleans Beginner: 3 Sets Intermediate: 4 Sets Advanced: 5 Sets [wpvideo pMcvam6i] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Simplicity

    Core Circuit (1 medium and heavy kettlebell) Today you will be doing: 5 Janda Sit-ups 20 Band Resisted Quad Diagonals 5 Double Windmills Beginner: 5 sets Intermediate: 6 sets Advanced: 7 sets (Video for this workout coming soon) Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Carry With you

    Whole Body Circuit This whole body workout is Courtesy of Master RKC, Andrew Read: Do this with as heavy a pair of bell as possible Round 1 1. Double kettlebell press x 10 2. Overhead walk x 2min Do 3 rounds with a partner as I-go-you-go. Round 2 1. Double kettlebell cleans x 10 2. Strong walk (in the rack position) x 2min Do 3 rounds with a partner as I-go-you-go. Round 3 1. Double swings x 10 2. Farmer's walk x 2 min Do 3 rounds with a partner as I-go-you-go Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating ....

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  • KORE Wellness Kettlebell Training: All-star

    Core Circuit (1 medium and light kettlebell) Today you will be doing: 10 Woodchops 5 Russian Sit ups 5 Arm Bars 10 Straight Leg Torso Rotations Optional 1/4 mile , 500 meter row, or 200 jump rope skips between sets Beginner: 3 sets Intermediate: 4 sets Advanced: 5 sets [wpvideo jhLZsRlF] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • Playing with fire (Jan '14)

    Lower Body Circuit (1 medium kettlebell) Swing-catch-squat Single-leg Deadlift Curtsey Lunge Figure 8 This training session's focus is smooth coordinated movements, try to go through this training session under control. Beginner: Do 3 sets of 8 Intermediate: Do 4 sets of 10 Advanced: Do 5 sets of 10 [wpvideo ESdjKRxl] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Pushing your luck

    Upper body (2 Kettlebells) 8 Alternating Floor Presses 8 Push-up - Full Body Attack - Row 8 Clean and Press Beginners: 4 sets Intermediate: 5 sets Advanced: 6 sets [wpvideo HI5j8AIw] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout [wpvideo HI5j8AIw] ....

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  • KORE Wellness Kettlebell Training: Count down

    Cardio circuit Today you will be doing: Two handed swings Cleans (each hand) Hand to Hand Swings Beginner: 1 med bell, work down from 10 reps of each to 1 rep of each Intermediate: 1 medium bell / 1 heavy bell, work down from 10 to 5 reps with the medium then switch to the heavy bell Advanced: A variety of bells starting with medium weight, work down from 10 reps to 1 rep of each progressively increasing the weight of the bell at the number of reps decrease. [There is no video for this workout yet] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories ....

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  • KORE Wellness Kettlebell Training: Jello

    Whole body circut (2 kettlebells) Today you will be doing: 10 Squat Thrusters 10 Yards of Overhead Walks 10 Squat Thrusters 10 Yards of Overhead Walks 10 Sumo Deadlifts 10 Yards of Walking Lunges 10 Sumo Deadlifts 10 Yards of Walking Lunges Beginner: 3 sets Intermediate: 4 sets Advanced: 5 sets [wpvideo oLeOtuLm] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Breath of fresh air

    Cardio circuit (1 kettlebell) Today you will be doing each exercise at the top of a new minute: 10 single hand swings each hand 10 jumping pull ups Beginner: 20 minutes Intermediate: 24 minutes Advanced: 30 minutes [wpvideo bM1qx5Qd] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Killer Combos

    Whole Body Workout (2 Kettlebells) Today you will be doing: 60 seconds of Deadlift to Row 45 seconds of Squat Thrusters 30 seconds of Alternating Cleans Rest for 3 minutes between sets Beginner: 4 sets Intermediate: 5 sets Advanced: 6 sets (The easiest way to do this workout is to set a timer for 15 second intervals) [wpvideo DemExPH5] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Devious

    Lower body workout (1 kettlebell) Today you will be doing: 10 Deck Squats (Advanced do Single Leg Deck Squats) 30 Hand to Hand Swings (Total) 10 Bob and Weave 30 Hand to Hand Swings (Total) Beginner: 3 sets Intermediate: 4 sets Advance: 5 sets [vimeo http://vimeo.com/87954709] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Easy Peasy

    Core circuit (You will need two heavy kettlebells) Today you will be doing: 5 Knees to elbows (either on the floor holding a kettlebell on the ground overhead or hanging from a bar) 15 Heavy Deadlifts 5 Janda Sit ups 10 Heavy Swings Beginner: 4 sets Intermediate: 5 sets Advanced: 6 sets [There is no video for this workout yet] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Hooyah

    Upper Body (2 kettlebells) Today you will be doing Double Cleans Double Lat Raises Double Cleans Double Military Presses Double Bent over Rows Beginners: 7 reps x 3 sets,finish with 50 Double Kettlebell Swings Intermediates: 7 reps x 4 sets, finish with 65 Double Kettlebell Swings Advanced: 7 reps x 5 sets, finish with 80 Double Kettlebell Swings [wpvideo 5h4BS4nr] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Double Whammy

    Whole Body Circuit (2 kettlebells) Today you will be doing Ladder sets up to three of: Push-up Renegade Row FBA-Clean-Squat Press ( and lunge - advanced only) • Beginners: Do 4 sets and ladder up to 3 reps of each exercise in each set • Intermediates: Do 5 sets and ladder up to 3 reps of each exercise in each set • Advanced: Do 6 sets and ladder up to 3 reps of each exercise in each set [wpvideo GRdu8C6x] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training ....

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  • KORE Wellness Kettlebell Training: Absolute K.O.R.E.

    Core circuit (You will need one kettlebell) Today you will be doing: 5 Windmills 10 Woodchops 15 Single Leg Slingshot 20 Burpees Beginner: 3 sets Intermediate: 4 sets Advanced: 5 sets [wpvideo qQxSF7XQ] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Share the love

    Whole body circuit ( 2 kettlebells) Today you will be doing: 12 - Pull ups 24 - Heavy Swings 12 - Bear Crawls (steps on each side) Beginner: 4 sets Intermediate: 6 sets Advanced: 7 sets [vimeo http://vimeo.com/87954711] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Hog-tied

    Upper body circuit - 2 Kettlebells medium weight 10 Alternating Floor Press 10 Alternating Bent over Row 10 Alternating Seated Military Press (Video shows double presses but do alternating until I get a video of seated alternating presses) 10 Push-ups http://vimeo.com/89865400
    Beginner: 3 Sets
    Intermediate: 4 Sets
    Advanced: 5 Sets Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how ....

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  • KORE Wellness Kettlebell Training: Live Well

    1 kettlebell, medium weight
    Today you will be doing: 10 Single Leg Deadlifts 20 Swing-Catch-Squats 30 Walking Lunges (Total Steps) 40 Alternating Side Step Swings (Total Swings) • Beginners: Do 2 sets • Intermediates: Do 3 sets • Advanced: Do 4 sets [wpvideo 3juALlQw] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out ....

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  • KORE Wellness Kettlebell Training: Lucky Number Seven

    Upper body Workout (2 kettlebells) 7 - Push-ups 7 - Full body attack to Row 7 - Clean-raise-press Posture Walk Beginner: 4 sets Intermediate: 5 sets Advanced:7 sets http://vimeo.com/88951948 Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong First instructor, there is a strong likelihood that you ....

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  • KORE Wellness Kettlebell Training: Beyond Strength

    Cardio Circuit (2 medium sized kettlebells) Today you will be doing: Double Swing Pyramid - Swings on the minute every minute until you finish Beginner: 3-4-5-6-7-8-9-10-11-12-13-12-11-10-9-8-7-6-5-4-3 Intermediate: 5-6-7-8-9-10-11-12-13-14-15-16-15-14-13-12-11-10-9-8-7-6-5 Advanced: 10-11-12-13-14-15-16-17-18-19-20-19-18-17-16-15-14-13-12-11-10 [wpvideo zJFzcdXF] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: The Original

    Cardio Circuit (1 kettlebell) Today you will be doing 25 minutes of: Turkish Get-ups Swings Beginner: 1 TGU, 15 Swings Intermediate: 2 TGU, 20 Swings Advanced: 3 TGU, 25 Swings [wpvideo jiubqmLp] Complete the workout and post the following to this blog: Number of rounds completed in 25 min Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Nitty Gritty

    Swing Club Original Lower Body Circuit (1 Kettlebell) Today you will be doing: Two hand swing Squat Alternating Backwards Lunge Single Hand Swings Clean and Squat • Beginners: Do 5 sets of 5 reps of each of the above exercises. • Intermediates: Do 1 set of 12-10-8-6-4-2 reps of each of the above exercises • Advanced: Do 1 set of 10-9-8-7-6-5 reps of each of the above exercises [wpvideo AuXOwVag] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Walk this way

    Core Circuit (1 Kettlebell) Today you will be doing a 20 minute walk alternating hands as needed with the following exercises: Posture walk Strong walk (bell in racked position) Overhead walk Do each exercise until you feel you are beginning to lose form then switch hands, after doing the same exercise on each hand, switch to the next exercise. [wpvideo uDCfQKcI] Complete the workout and post the following to this blog: The exercise that challenged you the most Kettlebell Weight Used Any Amendments to the workout Number of times you did each exercise Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Routine: Green-eyed Monster Revisited

    Lower body circuit - 1 Kettlebell (what you would consider heavy for a lower body day) 5 - Squats 10 - Walking Lunges (Total Steps) 15 - Sumo Deadlifts
    Beginner: 6 Sets
    Intermediate: 7 Sets
    Advanced: 8 Sets http://vimeo.com/89865399 Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong ....

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  • KORE Wellness Kettlebell Training: Against the grain

    Upper body circuit (2 kettlebells) Today you will be doing: Push up to Renegade Row Hand to Hand Swing 6 sets Beginner: 30 seconds work, 30 seconds rest Intermediate: 45 seconds work, 45 seconds rest Advanced: 60 seconds work, 60 seconds rest [wpvideo 290AkTem] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Withdrawl Symptoms

    Core Circuit (1 Kettlebell) Today you will be doing: 5 Windmills 10 Alternating Leg Lowers 10 Straight Leg Trunk Torso Rotations 20 Reverse Crunches Beginner: 3 Sets Intermediate: 4 Sets Advanced: 5 Sets [wpvideo uDCfQKcI] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Mitigating Circumstances

    Whole body circuit (one kettlebell) Today you will be doing: 10 Step-ups to backwards lunges (each leg) 15 Jumping Pull ups 20 Swings Beginner: 3 sets Intermediate: 4 sets Advanced 5 sets [wpvideo fVXOA21U] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Indispensible Joy

    Cardio Circuit (2 kettlebells). Today you will be doing 6 rounds of: Full Body Attack (FBA) to Deadlift Squat Thrusters Double Swings • Beginners: Do each exercise for 30 seconds, rest for 60 seconds. • Intermediates: Do each exercise for 30 seconds, rest for 45 seconds. • Advanced: Do each exercise for 30 seconds, rest for 30 seconds. [wpvideo UEh6aiI8] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: The Beauty of it All

    Core Circuit (1 Kettlebell) Today you will be doing 4 rounds of: Turkish Get-ups (TGUs) Gladiator Presses Russian Sit-ups Toes to Ceiling • Beginners: Do 1 TGU – 3 Gladiator Presses – 5 Russian Sit-ups – 7 Toes to Ceiling. • Intermediates: Do 2 TGU – 4 Gladiator Presses – 6 Russian Sit-ups – 8 Toes to Ceiling. • Advanced: Do 3 TGU – 6 Gladiator Presses – 9 Russian Sit-ups – 12 Toes to Ceiling. ** Option – Run / Jog / Speed Walk ¼ mile between sets. [wpvideo H3HHELX0] ....

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  • KORE Wellness Kettlebell Training: Bodily Harm

    Lower body circuit (1 kettlebell) Today you will be doing: Cleans Step-ups Single Leg Deadlift Single Leg Box Squat Beginner: 2 sets of 10 reps each side Intermediate: 3 sets of 10 reps each side Advanced: 4 sets of 8 reps each side http://vimeo.com/88951946 Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC ....

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  • KORE Wellness Kettlebell Trainig: Short and Long of it Revisited

    Upper body circuit - 1 kettlebell Today you will be doing: 5 – Pull-ups 10 – Push Presses (with each hand) 5 - Halos (each direction) 10 – Bent-over Rows (with each hand)
    Beginner: 4 sets
    Intermediate: 5 sets
    Advanced: 6 sets http://vimeo.com/90469565 Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified ....

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  • Time Flys Revisted (Feb '14)

    Cardio Circuit (1 kettlebell) Today you will be doing: 10 Deck Squats 15 Burpees 10 Swings Rest for at least a minute between sets,  do as many rounds as possible in 30 minutes [wpvideo tOu9JfBn] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Wicked

    Whole Body Circuit (2 Kettlebells) Today you will be doing: 10 Bob and Weave 10 yards of Bear Crawls 10 Double Cleans Go for 20 min, do as many rounds as possible [wpvideo w9oTyEL6] Complete the workout and post the following to this blog: Number of rounds completed Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Disorderly Conduct

    Whole Body Circuit (1 Kettlebell) 10 Deck Squats 20 Swings (Heavy Bell) 10 Jumping Pull-ups 20 Hand to Hand Swings Beginner: 3 sets Intermediate: 4 sets Advanced: 5 sets [wpvideo flncaSqj] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong First instructor, there is a strong likelihood that you are ....

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  • KORE Wellness Kettlebell Training: Twisted

    Core Circuit (2 kettlebells) Today you will be doing: 6 Straight leg torso rotations 8 Alternating Floor Presses 10 Renegade Rows 12 Woodchops Beginner: 3 sets Intermediate: 4 sets Advanced: 5 sets [vimeo http://vimeo.com/87955656] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong First ....

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  • KORE Wellness Kettlebell Training: In stitches 2

    In stitches (can be done with one or two kettlebells) Today you will be doing: Swings Side step swings to the right Side step swings to the left Side step swings alternating Swings [wpvideo sgnBJKLM] • Beginners: Do 5 sets of each exercise 30 seconds on 30 seconds off • Intermediates: Do 5 sets of each exercise 45 seconds on 30 seconds off • Advanced: Do 6 sets of each exercise 60 seconds on 30 seconds off Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training:Off the hinges

    Upper body Circuit (2 medium to heavy kettlebells) Today you will be doing: 10 single leg push-ups (5 each leg) 10 Push presses 10 Paces Overhead March 10 Pull-ups Beginner: 4 sets Intermediate: 5 sets Advanced: 6 sets [wpvideo YrhE6NlP] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Battle Scarred

    Lower body circuit (1 kettlebell) Today you will be doing: Snatches or Single hand swings to forehead height Two handed clean to squat Figure 8 Alternating Side Step Swings Beginner: 3 sets of 10 reps Intermediate: 3 sets of 15 reps Advanced: 4 sets of 15 reps [wpvideo huZKaaxK] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked ....

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  • KORE Wellness Kettlebell Training: Chock-a-block

    Cardio Circuit - 1 Kettlebell Today you will be doing 60 seconds on 30 seconds off of: Single hand Squat thrusters Reverse Crunch Hand-to-Hand Swings Rotational Planks Swings • Beginners: Do 3 rounds. Rest 2 minutes between rounds. • Intermediates: Do 4 rounds. Rest 2 minutes between rounds. • Advanced: Do 5 rounds. Rest 2 minutes between rounds. [wpvideo mwBsPnr0] KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong First instructor, there is a strong likelihood that you are not using proper kettle bell technique. ....

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  • KORE Wellness Kettlebell Training: Its a bear

    Cardio Circuit - 2 Kettlebells (heavy) Today you will be alternating:
    10 - Kettlebell or Dumbbell Bear Crawls
    10 - Double Kettlebell Swings for 10 yards. http://vimeo.com/89865401 This means you will take 10 steps doing Bear Crawl, then stop and do Double Kettlebell Swings where you are and repeat until you complete the x-yard distance.
    Beginners: Do 5 sets of 10 yards
    Intermediates: Do 5 sets of 15 yards
    Advanced: Do 5 sets of 20 yards Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for ....

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  • KORE Wellness Kettlebell Training: Hells Bells

    Lower Body Circuit (1 Kettlebell) Today you will be doing: 10 Single Leg Deadlifts 20 Swings 10 Backwards Lunges 20 Single Hand Swings - Right Hand 10 Bob and Weave 20 Single Hand Swing - Left Hand 10 Squats 20 Swings Beginner: 2 Sets Intermediate: 3 Sets Advanced: 4 Sets [wpvideo kf6erpbi] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Jouet

    Core Circuit (1 kettlebell) Today you will be doing: 10 Windmills 15 Slingshots 15 Toes to ceiling 10 Get up proper press Beginner: 3 sets Intermediate: 4 sets Advanced: 5 sets [wpvideo BsX1AVpX] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Render Useless

    Upper body Circuit (2 heavy kettlebells) 10 Push-up - Full body attack - Row 10 Cleans 10 Lateral Raises Beginner: 4 sets Intermediate: 5 sets Advanced: 6 sets [wpvideo xoTvTVWw] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Slow Burn

    Whole Body Circuit (2 Medium Sized Kettlebells, 1 heavy bell for swings) Today you will be doing the following exercise for  sets of 30seconds on 30 seconds off: Double Clean and Press After completing this circuit you will be doing the following: Sets of: 1 Turkish Get up each side followed by 10 Swings • Beginners: Do 5 sets of presses then 5 sets of TGU's and Swings • Intermediates: Do 7 sets of presses then 7 sets of TGU's and Swings • Advanced: Do 10 sets of presses then 10 sets of TGU's and Swings [embed]http://vimeo.com/97283252[/embed] ....

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  • KORE Wellness Kettlebell Training: Core Essentials

    Core Circuit (1 kb) Today you will be doing: Modified Deck Squats Lying Torso Rotations Gladiator Planks Alternating Leg Leg Lowers Beginner: 8 reps for 3 sets Intermediate: 10 reps for 4 sets Advanced: 12 for 5 sets [wpvideo xNU40PO6] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Make your own breeze

    Cardio Circuit (1 Kettlebell) Today you will be doing 20 minutes of: Alternating Snatches 1/4 mile run • Beginners: Do 6 repetitions or Hand to hand swings to forehead height. • Intermediates: Do 8 repetitions. • Advanced: Do 12 repetitions. ....

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  • KORE Wellness Kettlebell Training: Sicko

    Upper body Circuit (2 kettlebells) Today you will be doing 30 seconds on 30 seconds off of the following: Push-ups Renegade Rows Lateral Raise to Press [wpvideo KkEl8m8u] Beginners: 5 sets Intermediate: 6 sets Advanced: 7 sets ....

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  • KORE Wellness Kettlebell Training: Second Day Soreness

    Lower body workout (2 kettlebells) Today you will be doing: 5 Double Clean and Squats 10 Double Bob and Weave 15 Double Sumo Deadlift Beginner: 4 sets Intermediate: 5 sets Advanced: 6 sets [wpvideo p2maqSCK] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Somebodies and Nobodies

    Upper body circuit (2 kettlebells) 10 Alternating Floor Press 15 Push-ups 10 Clean and Press 15 Raises Beginner: 3 sets Intermediate: 4 sets Advanced: 5 sets [wpvideo l5zsEQwZ] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Back to Basics

    Cardio Circuit (1 Kettlebell) Today you will be doing the following exercises as a sequence: Swing – Clean – Squat – Press • Beginners: 4 reps, repeat with the other hand, 30 min as many rounds as possible. • Intermediates: 6 reps, repeat with the other hand, 30 min, as many rounds as possible. • Advanced: 8 reps, repeat with the other hand, 30 min, as many rounds as possible.. [wpvideo eMSZdBtq] ....

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  • KORE Wellness Kettlebell Training: Foxy

    Whole Body Circuit (One Kettlebell) Today you will be doing: 20 Swings 10 Pull ups 10 Cleans (each hand) 20 Swings 10 Alternating Bent-over rows (each hand) Beginners: 3 sets Intermediate: 4 sets Advanced: 5 sets Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout [wpvideo VLeebOou] ....

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  • KORE Wellness Kettlebell Training: Walk in the park

    Lower body focus (2 kettlebells) Today you will be doing: 10 Full Body Attack to Deadlift 10 yards of Walking Lunges 20 Double Swings 10 yards of Stork Walk from Double Clean position Beginners: 4 sets Intermediates: 5 sets Advanced: 6 sets Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout [wpvideo IoTIWSnY] ....

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  • KORE Wellness Kettlebell Training: Rat-A-Tat

    Core Circuit (You will need 1 kettlebell) Today you will be doing: 5- Janda Sit-ups (if you are unfamiliar with Janda sit ups do modified deck squats) 10 - Leg lowers each leg 15 - Rotational Planks 20 - Slingshot Abs 25 - Swings Beginners: 4 sets Intermediate: 5 sets Advanced: 6 sets ....

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  • KORE Wellness Kettlebell Training: Walk it off

    Lower Body Circuit - 1 Kettlebells (Go heavy, above 30% of your body weight if possible) Swings Goblet Squats Burpees Do these exercise in sequence starting with one repetition of each, ladder up to the assigned number depending on your level.  Walk 10
    Beginner: 5 sets
    Intermediate: 6 sets
    Advanced: 7 sets Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If ....

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  • KORE Wellness Kettlebell Training: False Pretenses

    Upper body (2 kettlebells) Today you will be doing: Chin-ups Double Clean-raise-presses Double High pulls Beginner: 6 repetitions of each exercise for 4 sets Intermediate: 6 repetitions of each exercise for 6 sets Advanced:6 repetitions of each exercise for 7 sets [wpvideo I6NKFBFh] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: The Beauty of it All

    Core Circuit (1 Kettlebell) Today you will be doing 4 rounds of: Turkish Get-ups (TGUs) Gladiator Presses Russian Sit-ups Toes to Ceiling • Beginners: Do 1 TGU – 3 Gladiator Presses – 5 Russian Sit-ups – 7 Toes to Ceiling. • Intermediates: Do 2 TGU – 4 Gladiator Presses – 6 Russian Sit-ups – 8 Toes to Ceiling. • Advanced: Do 3 TGU – 6 Gladiator Presses – 9 Russian Sit-ups – 12 Toes to Ceiling. ** Option – Run / Jog / Speed Walk ¼ mile between sets. [wpvideo H3HHELX0] ....

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  • KORE Wellness Kettlebell Training: Gung ho

    Whole Body Circuit - 1 Kettlebells (Go heavy, deck squats will be the limiting factor) 10 Deck Squats 15 Reverse Crunches 20 Swings http://vimeo.com/89865402
    Beginner: 5 sets
    Intermediate: 6 sets
    Advanced: 7 sets Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong First instructor, there ....

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  • KORE Wellness Kettlebell Training: Break the Cycle

    Cardio Circuit (2 Kettlebells) Today you will be doing: Alternating cleans Full body attack to deadlift Double Swings Double Cleans Beginner: Do each exercise for 30 seconds without stopping, rest for 2 minutes then repeat 4 times Intermediate: Do each exercise for 30 seconds without stopping, rest for 2 minutes then repeat 5 times Advanced: Do each exercise for 30 seconds without stopping, rest for 2 minutes then repeat 6 times http://vimeo.com/88951949 Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for ....

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  • KORE Wellness Kettlebell Training: Endearing Qualities

    Core Circuit (1 Kettlebell)
    Today you will be doing: Wood chop Right Hand to Hand Swings Lying Torso Rotations Right Wood Chop Left Hand to Hand Swings Lying Torso Rotations Left Beginner: 30 seconds on 30 seconds off for 3 sets Intermediate: 45 seconds on 30 seconds off for 3 sets Advanced: 45 seconds on 15 seconds off for 4 sets [wpvideo 9pLR18E2] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Suspect

    Lower body circuit (2 kettlebells) Today you will be doing: 6 - Double KB Step-up to backwards lunge 12 - Double KB Clean and Squat 24 - Double KB Swings Beginner: 3 sets Intermediate: 4 sets Advanced: 5 sets [wpvideo GOJWUKw1] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Waiting to Exhale

    Upper body circuit (1 kettlebell) Today you will be doing: 10 - Alternating single leg push ups (5 each leg) 15 - Two handed clean 15 - Halos (each direction) 10 - Get up proper presses (each hand) Beginner: 3 sets Intermediate: 4 sets Advanced: 5 sets [vimeo http://vimeo.com/87954710] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellnesss Kettlebell Training: Monkey See

    Swing Club Original Cardio Circuit (1 Kettlebell) Perform the following and rest 30 seconds between exercises and 2 minutes between sets Swings Single Hand Swings R Single Hand Swings L Hand to Hand Swings Side Step Swings R Side Step Swings L Side Step Swings Alternating Swings Beginner: 1 set 20 reps of each exercise Intermediate: 2 sets 20 reps of each exercise Advanced: 3 sets 20 reps of each exercise [wpvideo HneLfSJq] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout ....

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  • KORE Wellness Kettlebell Training: Bridging the gap

    Whole body circuit (2 kettlebells) 10 Single Leg Hip Bridge with Press (Each leg) 15 Toes to ceiling 10 Renegade Rows (Each arm) 15 Double High Pulls Beginner: 3 sets Intermediate: 4 sets Advanced: 5 sets [wpvideo hihjHU8B]Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong First instructor, there ....

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  • KORE Wellness Kettlebell Training: Double Dutch

    Cardio circuit (1  heavy kettlebell, 1 jump rope) Today you will be doing: 15 Two handed swings 100 Jumps on the jump rope 20 minutes as many rounds as possible Complete the workout and post the following to this blog: Time it took to complete the workout or rounds completed Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell. If you have not had your technique checked out by a certified RKC or Strong First instructor, there is a strong likelihood that you are not ....

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  • KORE Wellness Kettlebell Training: Madness

    Whole Body Circuit (2 kettlebells) Push-ups Full Body Attack to Rows Strong March (count steps each leg) Push Presses Beginner: 7 reps for 3 sets Intermediate: 7 reps for 4 sets Advanced: 7 reps for 5 sets [wpvideo aS0XT9CJ] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong First instructor, there ....

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  • KORE Wellness Kettlebell Training: Take backs

    Lower body Circuit (2 Kettlebells) Today you will be doing: 10 Full Body Attack to Deadlift 10 Double Swings 10 Double Cleans 10 Double Squats Beginner: 4 sets Intermediate: 5 sets Advanced: 6 sets [wpvideo PF4bjV7k] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong First instructor, there is a ....

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  • KORE Wellness Kettlebell Training: A shot across the bows

    Core circuit (1 medium sized kettlebell, 1 heavy kettlebell) Today you will be doing: 5-Windmills 10-Suitcase Deadlifts (heavy) 10-Woodchops 15-Single-leg Slingshot • Beginners: Do 3 sets (reps each hand) • Intermediates: Do 4 sets (reps each hand) • Advanced: Do 5 sets (reps each hand) [wpvideo Nn1W2RNR] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not ....

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  • KORE Wellness Kettlebell Training: Push the limit

    You will need two kettlebells. You will be doing 20 minutes of:
    6 Pull-ups (Assisted, Unassisted, or Weighted)
    12 Push-ups (Assisted, Unassisted, or Single leg)
    12 Single hand swings (each hand) Do as many rounds of the above exercises (as challenging as you can manage with proper technique)  and post the following to this blog after your workout: Number of rounds you did in 20 minutes. Kettlebell weight used Any amendments you made to the workout A 1-5 rating of the workout (1 being awful, 5 being awesome) [wpvideo LllbveDa] KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your ....

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  • KORE Wellness Kettlebell Training: Damage Control

    Whole Body (1 Kettlebell)
    20 Swings
    10 Deck Squats
    20 Burpees
    10 Step ups (each leg) Beginners: 3 rounds Intermediate: 4 rounds Advanced: 5 rounds Complete the workout and post the following to this blog after your workout: Time it took to complete the workout Kettlebell weight used Any amendments you made to the workout How many sets you did Average heart rate and calories burned (if you are using a heart rate monitor) A 1-5 rating of the workout (1 being awful, 5 being awesome) [wpvideo TEY29oLI] ....

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  • KORE Wellness Kettlebell Training: Turkish Delight

    Core Circuit (One kettlebell) Today you will be doing: 2 Turkish Get-ups (each side) 12 Toes to ceiling alternating leg lowers (each leg) 6 Gladiator presses (each side) Beginner: 3 sets Intermediate: 4 sets Advanced: 5 sets [wpvideo oQbIplmv] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out by a certified RKC or Strong ....

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  • KORE Wellness Kettlebell Training: Death Becomes Her

    Cardio circuit (1  heavy kettlebell) Today you will be doing: Two handed swings on the minute, every minute, for 20 minutes Beginner: 10 swings on the minute every minute Intermediate: 15 swings on the minute every minute Advanced: 20 swings on the minute every minute Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell. If you have not had your technique checked out by a ....

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  • KORE Wellness Kettlebell Training: Sustained Effort

    Upper body circuit (1 kettlebell) Today you will be doing:(each hand) 10 single hand swings 5 clean-raise-press 10 alternating bent over rows 10 single hand swings 5 clean-raise-press 10 alternating bent over rows [wpvideo gLCZhAWX] Beginner: 3 sets Intermediate: 4 sets Advanced: 5 sets Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell. If you have not had your technique ....

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  • KORE Wellness Kettlebell Training: Sea Legs

    Lower body (You will need one heavy  kettlebell) Today you will be doing:
    10 Two handed clean to Squat
    10 Bob and Weave
    10 Alternating BW Lunge (Each leg)
    10 Single hand Swings (Each hand) Beginners: 4 sets. Intermediate: 5 sets Advanced: 6 sets http://vimeo.com/93101870 Complete the workout and post the following to this blog after your workout: Time it took to complete the workout Kettlebell weight used Any amendments you made to the workout How many sets you did Average heart rate and calories burned (if you are using a heart rate monitor) A 1-5 rating of the workout (1 being awful, 5 being awesome) KORE Wellness Kettlebell Training Routines are to be followed only by ....

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  • KORE Wellness Kettlebell Training: Stick a fork in it

    Lower Body Circuit (1 Kettlebell) Today you will be doing: Swing-catch-squats Renegade lunges Single leg deadlifts Figure eights • Beginners: Do 3 sets of 8 repetitions. • Intermediates: Do 4 sets of 10 repetitions. • Advanced: Do 4 sets of 12 repetitions. [wpvideo DlOAfXb1] ....

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  • KORE Wellness Kettlebell Training: Back to Basics

    Cardio Circuit (1 Kettlebell) Today you will be doing the following exercises as a chain: Swing – Clean – Squat – Press • Beginners: 6 reps, repeat with the other hand, do 4 sets. • Intermediates: 8 reps, repeat with the other hand, do 5 sets. • Advanced: 10 reps, repeat with the other hand, do 5  sets. [wpvideo eMSZdBtq] ....

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  • KORE Wellness Kettlebell Training: Nothing ventured, nothing gained

    Upper Body Circuit (1 kettlebell) Today you will be doing the following exercises as a complex: Floor Press – Get-up Proper – Clean and Press – Single Hand Swing – Bent-over Row • Beginners: Do 3 sets of 5 reps of each of the above exercises then switch hands and repeat on the other side. • Intermediates: Do 4 sets of 5 reps of each of the above exercises then switch hands and repeat on the other side. • Advanced: Do 5 sets of 5 reps of each of the above exercises then switch hands and repeat on the other side. ***As an option, choose a version of cardio to do between sets: (1/4 Mile run, walk, or jog, 200 Skips on a jump rope, 25 Burpees, or 150 hits on a punching bag)*** [wpvideo ....

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  • KORE Wellness Kettlebell Trainining: Bear Down

    Whole Body Circuit (2 Kettlebells) Today you will be doing three pairs of exercises: 10 Full body attack to deadlifts and 10 yards of Walking Lunges 10 Double Windmills (5/5)  and 10 yards of Bear Crawl 10 Double Squat Thrusters and 10 yards of Overhead Walks • Beginners: Do 4 sets • Intermediates: Do 5 sets • Advanced: Do 6 sets [wpvideo oeHfeJLs] ....

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  • KORE Wellness Kettlebell Training: Rat-A-Tat

    Core Circuit (You will need 1 kettlebell) Today you will be doing: 5- Janda Sit-ups (if you are unfamiliar with Janda sit ups do modified deck squats) 10 - Alternating leg lowers 15 - Rotational Planks 20 - Slingshot Abs 25 - Swings Beginners: 4 sets Intermediate: 5 sets Advanced: 6 sets ....

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  • KORE Wellness Kettlebell Training: Double Whammy

    Whole Body Circuit (2 kettlebells) Today you will be doing Ladder sets up to three of: Push-up Renegade Row FBA-Clean-Squat Press ( and lunge - advanced only) • Beginners: Do 4 sets and ladder up to 3 reps of each exercise in each set • Intermediates: Do 5 sets and ladder up to 3 reps of each exercise in each set • Advanced: Do 6 sets and ladder up to 3 reps of each exercise in each set [wpvideo GRdu8C6x] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training ....

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  • KORE Wellness: Kettlebell Training: Chew nails, spit tacks

    Whole Body Circuit (1 Kettlebell) Today you will be doing three pairs of exercises: 10 Suitcase deadlifts and 10 yards of Walking Swings 10 Cleans and 10 yards of Dragon walk 10 Slingshot and 10 yards of Side step swings • Beginners: Do 2 full rounds. • Intermediates: Do 3 full rounds • Advanced: Do 4 full rounds. [wpvideo zj35t3RV] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use ....

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  • KORE Wellness Kettlebell Training: Ups a daisy

    Upper body circuit (1 kettlebell) Today you will be doing: Pull-ups and Single Clean and Presses • Beginners: Ladder up to 4 and repeat for 5 sets • Intermediates: Ladder up to 5 and repeat for 5 sets • Advanced: Ladder up to 6 and repeat for 5 sets Finish with 200 swings [wpvideo B4kqvinH] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your ....

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  • KORE Wellness Kettlebell Training: Sink or Swim

    Core Circuit (1 Kettlebell) Today you will be doing: 20 - Standing Hot Potato 15 - Side Bends from the racked position 10 - Hook Swings 5 - Windmill or Diagonal Snatch (Advanced only) • Beginners: Do 3 sets. • Intermediates: Do 4 sets. • Advanced: Do 5 sets. [wpvideo w6G1EPPb] ....

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  • KORE Wellness Kettlebell training: Attack Mode

    Cardio Circuit (2 Kettlebells) Today you will be doing:
    Full body Attack to Row
    Swings
    Full body Attack to Deadlift
    Swings • Beginners: Do 6 sets of 5 • Intermediates: Do 6 sets of 8 • Advanced: Do 6 sets of 10 [wpvideo Ja7YkBLL] ....

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  • KORE Wellness Kettlebell Training: Live Well

    1 kettlebell, medium weight
    Today you will be doing: 10 Single Leg Deadlifts 20 Swing-Catch-Squats 30 Walking Lunges (Total Steps) 40 Alternating Side Step Swings (Total Swings) • Beginners: Do 2 sets • Intermediates: Do 3 sets • Advanced: Do 4 sets [wpvideo 3juALlQw] Complete the workout and post the following to this blog: Time it took to complete the workout Kettlebell Weight Used Any Amendments to the workout Number of sets Average heart rate and calories burned (if using a HR Monitor) Rating for workout KORE Wellness Kettlebell Training Routines are to be followed only by those who have good knowledge of how to use a kettlebell.  If you have not had your technique checked out ....

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  • KORE Wellness Kettlebell Training: The Beauty of it All

    Core Circuit (1 Kettlebell) Today you will be doing 4 rounds of: Turkish Get-ups (TGUs) Gladiator Presses Russian Sit-ups Toes to Ceiling • Beginners: Do 1 TGU – 3 Gladiator Presses – 5 Russian Sit-ups – 7 Toes to Ceiling. • Intermediates: Do 2 TGU – 4 Gladiator Presses – 6 Russian Sit-ups – 8 Toes to Ceiling. • Advanced: Do 3 TGU – 6 Gladiator Presses – 9 Russian Sit-ups – 12 Toes to Ceiling. ** Option – Run / Jog / Speed Walk ¼ mile between sets. [wpvideo H3HHELX0] ....

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  • KORE Wellness Kettlebell Training: Kettle...What?

    Cardio Circuit (2 Kettlebells) Today you will be doing 5 sets of: Full Body Attack to Deadlift Double Swings Double Squats Run 1/4 mile • Beginners: Do 6 repetitions of each exercise. • Intermediates: Do 8 repe