<p>I watched the video on the basic kettlebell swing exercise. It looks like the exercise you do with a sandbag, which I do with my son’s old backpack loaded with books. :)</p>
<p>I’m not bad at planks, I just think they are so incredibly boring I don’t do them as often as I should. I do pull-ups regularly (with some assist), and I can do a dozen pushups at a go, so my upper body strength is better than most women I suspect, but I am far too lazy for it to be great. Maybe I can figure out some way to attach TRX bands to the ceiling joists in the basement. I don’t know where else in the house they could go.</p>
<p>It didn’t occur to me that I could have made those inverted rows easier, so I probably did them at the “most difficult setting”.</p>
<p>That’ll, work. And you can always add more books!</p>
<p>If you are a woman who has no problem cranking out a dozen real push ups at a go, then I would suggest the 16 kilo or 35 lb. kettlebell.
That is the size I end up using for most exercises, and I had to work up to 10 real push ups, so the lighter weights may end up being too easy for the push up queens.</p>
<p>I’d agree that most women couldn’t do ten pushups. I do know a lot of fit women but we were at the mall and one of the big box stores yesterday which provided a reminder that most people have a long way to go.</p>
<p>Believe me I’m not a push-up queen. Just one of those things I did to prove I could years and years ago! I do curls with 15 pound weights, though I can just about manage a 20. If I am waving weights above my head I usually stick to 10s.</p>
<p>Mathmom: Start with the 16 kilo KB. It might be a little difficult at first, but you’ve got good upper body strength and it won’t take long to master it. The guy who taught my KB class was a big fan of Pavel Tsatsouline–he’s a Russian KB expert. T. has a DVD on technique that my instructor recommended; it shows you how to do the various movements. You can really hurt your shoulder if you aren’t careful. I really enjoy the KB routines.</p>
<p>Today’s 5k: Walk 5 min, run 6 min, walk 3, run 9, walk 3, run 7:53, total time 33:53.</p>
That was about the time of my 5K last year - you’re definitely ready now.
<p>Still gasping for air. Clear blue sky, 46 degrees and so dry! Made it 2 miles before I had to stop and pant with hands on knees. 5.1 total and I’m still ahead of the 1500 mile pace bunny.<br>
The pro bicycle tour comes through here tomorrow with a bunch of the Tour de France winners/leaders. It should be pretty interesting.</p>
<p>I do my swings with a 35 pound weight these days or about 16 kg. I could probaby wrestle something a little heavier, but I found that my form is better when I’m not right at the limit and I can focus on driving the weight with my hips and stopping it at the top rather than using all momentum. The kettlebell swing is not really a weight lifting exercise in that way. It’s a fast explosive/power exercise. The deadlift (or sumo deadlift using a kettlebell) is the slow strength-building exercise that works the same butt muscles.</p>
<p>That is right at my limit for curls and it’s s challenging weight to do eight or ten reps of overhead press. I’m an absolute beginner at the turkish get up, but no way I could that with a 35 pound weight at this point – I’m practicing with 15 pounds. iPod nazi was trying to do turkish get ups with the same ketttlebell he was swinging in last week’s workout and had to stop using the weight for the last set of getups because his form was gone.</p>
<p>It might be worth it to drop by a WalMart or a sporting goods store and take a few practice swings. I think WalMart has kettlebells up to 20 pounds.</p>
<p>From the sounds of it, and I really have no idea, mathmom might want to start at the upper end of the recommendation for women – maybe the 12 kg kettlebell.</p>
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<p>Most difficult with with your shoulders right under the anchor point, so your body is nearly parallel to the floor. Actually you can make it even a little harder by putting your feet up on a step or bench so your body is literally parallel to the floor.</p>
<p>By stepping backwards, moving your feet closer to the anchor point and your shoulders away from the anchor point, you stand up a bit and it gets easier. Some gyms actually paint lines of the floor so people can see their progress.</p>
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<p>I lost 1.8 pounds since Saturday morning. 1.4 pounds since yesterday morning. Makes no sense. I guess I’ve seen some swings all along, but when losing weight steadily, the swings are masked a bit.</p>
<p>It’s all new to me. I guess I’m just building a mental logbook of what kinds of swings I should expect and what kind of swings need to prompt action. I am not going to let myself start putting fat back on again.</p>
<p>Hi All! Back from a week at the lake after the big wedding. Kept up with my workouts…thank heavens! Walked/hiked four miles each day with H as we have a family
5K that we are doing this Saturday. Decided my new goal will be to emphasize strength training as opposed to all the cardio I now do. Missed you all!</p>
<p>Idad, you might end up putting some muscle weight on. I think I did since I upped my mileage. Most of my clothes fit perfectly, if not loosely, but my skinny jeans are a bit too tight in the calves.</p>
<p>Ran 5 miles on a treadmill this morning because hubby needed company. 
Next time I will rent him a bike so we boh can enjoy exercise outdoors.</p>
<p>Yay NMinn! We missed you. How was it? You have to post a report in the Dressing Young thread, too!</p>
<p>Welcome back, NMINN: I’ve been waiting to hear all about your big weekend!</p>
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<p>Yep. Even with the weightlifting I’ve been doing, it’s hard to build muscle while in a caloric deficit. Any increase in calories will probably result in muscle gain.</p>
<p>I already have the skinny jeans problem. 32 inch waist pants fit me well in the waist but my thighs/butt are big enough that the area around the pockets is a little tight.</p>
<p>I think going down to the sports store and trying out kettleballs sounds like my best bet!</p>
<p>2 minutes per exercise; 45 seconds rest in between for total reps:</p>
<p>Kettlebell Swings (30 pounds) 57
Inverted Rows 34
RFESS 47
Shoulder Press (20 pound DB) 38
TRX Squat 46</p>
<p>Total Reps 222.</p>
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<p>All pants are not alike. Try a different brand or cut and see if that works better. (That’s what we women have been doing for years.)</p>