April 2013 Challenge Week 1

5, 4, 3, 2, 1....It's time to start the April Challenge!

This month we're continuing with our mixed kettlebell / dumbbell program but adding in some legs and core for a full body workout.  Because of the intensity of this Challenge, we will only be performing the Challenge routines EVERY OTHER DAY.  This is a full body workout and many of your are doing it in addition to your base fitness program.  Make sure you're warming up, warming down, stretching, eating well and getting to bed early.  I don't want anyone injured or over trained.

As a reminder, I've included the week 1 exercises and the video links below.  I'll post week 2 on Thursday.  Please let me know if you have any questions.  Have fun!!

References:

One-Arm KB Swings

Kettlebell: http://www.bodybuilding.com/exercises/detail/view/name/one-arm-kettlebell-swings

Dumbbell: http://www.bodybuilding.com/exercises/detail/view/name/vertical-swing

One-Arm Overhead KB Squat: http://www.bodybuilding.com/exercises/detail/view/name/one-arm-overhead-kettlebell-squats

Alternating Renegade Row: http://www.bodybuilding.com/exercises/detail/view/name/alternating-renegade-row

Alternating Renegade Row with Pushup

http://www.bodytrainer.tv/en/exercise/dumbbell_renegade_row_push_up

http://www.youtube.com/watch?v=jN9qtmGXq3c

Plank: http://www.bodybuilding.com/exercises/detail/view/name/plank

April 2013 Challenge Exercise Overview

Well, I have had my two best testing partners review the April Challenge (thanks I.G. and M.S.!!).  I think we are in for a rockin' month!!  Below are the exercises that will comprise the challenge which will start Sunday, April 14.  Please review the videos and practice each exercise before we begin the challenge.  I will be posting the schedule on Thursday 4/11 so that you have a chance to review.  

One-Arm KB Swings

• Kettlebell: http://www.bodybuilding.com/exercises/detail/view/name/one-arm-kettlebell-swings
• Dumbbell: http://www.bodybuilding.com/exercises/detail/view/name/vertical-swing

One-Arm Overhead KB Squat

• http://www.bodybuilding.com/exercises/detail/view/name/one-arm-overhead-kettlebell-squats

Alternating Renegade Row

• http://www.bodybuilding.com/exercises/detail/view/name/alternating-renegade-row

Alternating Renegade Row with Pushup

• http://www.bodytrainer.tv/en/exercise/dumbbell_renegade_row_push_up
• http://www.youtube.com/watch?v=jN9qtmGXq3c

Plank: http://www.bodybuilding.com/exercises/detail/view/name/plank

Notes

• All exercises can be performed with kettlebells or dumbbells
• If you are using kettlebells they must either have a flat-bottom or be the PowerBlock variety for safety.
• Do not attempt renegade rows if you do not have hex dumbbells or flat bottomed kettlebells       If you cannot perform squats safely, simply perform alternating overhead presses for the defined number of reps each week
• If you cannot perform a push-up, continue with alternating renegade rows weeks 2 – 3 without the push-up kicker
•  If you have bad knees, shoulders or a bad back, avoid this challenge

HEALTH REMINDER: If you have any new or old injuries or any medical conditions for which you receive ongoing care or take medications, be certain to obtain clearance from your healthcare professional before beginning this challenge or any new exercise or nutrition program. These exercises are going to work your entire body and will get your heart rate up. Try to push yourself but be mindful and listen to your body.