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Old 10-02-21, 08:28 PM  
monterey vidiot
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Join Date: Nov 2001
Location: Monterey County, California
Kettlebutt 7 day challenge

I just stumbled on to this free Lauren Brooks program and signed up for it.
https://video.ontheedgefitness.com/7...butt-challenge

I'm going to write the breakdowns, in case I want to repeat it after it's gone from the web

Repeat sequence 3 to 5 times. 3 was plenty for me. Use any "appropriate" weight, or no weight

Day 1:
Elevated glute bridges. Feet on box or furniture. Unweighted 15 to 20 reps

Sumo deadlifts. KB b/t feet which are wide apart, toes pointed out. 15 reps

20 KB swings

Hip circles, 10 each way

Day 2:

Stiff leg deadlifts, 15 reps. Feet-apart, KB b/t feet, toes fwd, squat, legs are straight when you've stood up

Goblet squats, 10 reps

1 arm swings, switch hands at 10; 10 each side

bird dogs, 10 each side


Day 3:

Bulgarian split squats, one foot in back of you, on box or furniture. If using weight hold it on the same side as the extended leg. 10 each side

Single leg deadlifts, 10 each side. No KBs, or 2, or 1 on the extended-leg side. 10 reps each side

Shoulder rolls and neck turns, 10 each side


Day 4: Lauren says do it 2 to 5 times

Step-ups (I used my wooden Firm box) 10 each side

Front squats, 5 each side. In swing position, rack KB, keep it there, and squat

20 hand to hand swings


Day 5: Lauren says do it 2 to 5 times

Elevated bridge, as in day 1. I added a hip band, and abduction at the top of the move. 20 reps

Modified single leg deadlifts. Don't extend the nonworking leg back. Shift your weight to one side, have the toes of nonworking leg as a kickstand. Start w/ KB b/t feet. Lift it with hand on same side as kickstand leg. 10 reps each side.

Back lunges, 10 each side. Options: hold a KB racked, on the side of the non-lunging leg, or reach fwd (no weight) w/ both arms, or hold onto something

2-handed KB swings, 10 reps


Day 6:

Box squats. Stand in front of a box/fanny lifter. Aim your rear toward the box while you squat. Hold a medicine ball or superlight KB and stick your arms out in front, parallel to floor, as your rear goes back. 10 reps.

Step-ups, 10 each side. Lauren does them this time w/o weight. Worked for me.

Swings: 10 each low, medium, high.


Day 7:

Single leg deadlifts, 5 each side. Use heavy KB, holding it on side of stationary leg.

High pull, catch, squat. 10 reps Not for the faint of heart. This was new to me and I used a Kathy Smith 3 lb toy KB for the first set. In swing stance, swing KB up, then let go!! and catch it by the sides of the handle. Hold it close to your chest and squat. Stand up. Repeat.

Vertical jumps, 15 reps. Narrow stance w/ feet straight. Squat back, counterbalancing w/ arms forward. Jump. (I went to releve') Land. Squat as before but don't jump, stand up, squeezing glutes. These 2 parts = 1 rep.
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"It takes work to change the shape of this muscle." Susan Harris in The Firm Vol. 1, talking about the triceps, in 1986
Still working on my triceps after all these years.
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Old 10-02-21, 08:42 PM  
Vantreesta
 
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Cynthia, thanks for the reminder! I ran across that before but forgot about it.
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Old 10-03-21, 10:27 AM  
rhbrand
 
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This looks good. I might just try this starting today.

I wanted something to do in addition to my Peloton Power Zone challenge and this fits the bill
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Old 10-16-21, 03:29 PM  
monterey vidiot
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Finished the 7 days. Wrote the breakdowns. This was a fun challenge.
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"It takes work to change the shape of this muscle." Susan Harris in The Firm Vol. 1, talking about the triceps, in 1986
Still working on my triceps after all these years.
~Cynthia
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Old 10-16-21, 05:17 PM  
buffmama
 
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Thanks for the breakdown!
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Old 10-16-21, 07:33 PM  
Venus
 
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Location: NE
Thank you for the breakdowns! I didn't sign up for the challenge, so it's great to have the list of exercises to follow in case it's not available later.
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Old 10-16-21, 07:41 PM  
Vantreesta
 
Join Date: Mar 2014
Location: Snowman Land :)
Thanks, Cynthia! I was wondering if you were working through it. Glad you enjoyed it!
__________________
"No matter how slow you go, you are still lapping everybody on the couch."
"God, please help me to be the person my dog thinks I am."
"You can't run from your problems. But you'll both feel a little lighter when you get back." ~New Balance shoe ad
You don't have to be fast, just keep moving forward.
Note to self: You don't get to complain about things you won't work to change!

Word for 2024: Accomplished; Word for 2023: Grounded; Word for 2022: Consistency; Word for 2021: Mindfulness
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