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Coach Karen Smith

Kettlebell and Strength Training

ATTENTION: Coaching Corner Members

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Hello my loyal members :) Thank you for being here. I can't express enough how much I appreciate you! IMPORTANT... I have had a few issues that have come up on the backend with Wordpress updates and some people have received error messages. Pleases let me know if you have or have had any ... READ the POST

2018 – Week 5 of Workouts

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2018 Monday: Swing and Squat session 1. 2 hand swing x 20 - Squat heavy x 5 2. 1 hand swing x 15/15 - Squat BW x 20 3. H2H swing x 20 - Squat x 10 Rest as needed between each set and longer after all three then repeat x 3 Tuesday: 1. TGU 3/3 with 1 windmill at the top of each rep 2. ... READ the POST

2018 – Week 4 of Workouts

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2018 Monday: 1. Cross over lunges x 10/10 - Pushup x 10 - Rest and repeat x 3 2. Pullup x ? or Bent over Row x 10/10 Rest and repeat x 3 3. Swing x 20 - Squat x 10 Rest and repeat x 4 Tuesday: 1. TGU 3/3 x 2 2. Clean x 5/5 - Press x 5/5 Rest and repeat x 4 3. Swing x 5/5, High Pull ... READ the POST

2018 – Week 3 of Workouts

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2018 Monday: 1. Windmill 5/5 2. Pullup ladder 1, 2, 3 (rest as needed between rungs) Flexed hang if not yet doing pull ups - Rest and repeat x 2 3. Squat x 10, Lunge x 10/10, squat jump x 10 - Rest and repeat x 3 4. 2H Swings x 20 - Rest and repeat x 4 Tuesday: 1. Deadlift x 5 - Scissor ... READ the POST

REFiNE Your Skills – Bodyweight and Kettlebell

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Whether you are a beginner or experienced lifter, this program will take your training to the next level. It can be used to improve your technique or prepare for a certification. REFiNE is my ebook. It provides you with all the guidance you need to start strong and look your best: • Three ... READ the POST

2018 – Week 2 of Workouts

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2018 Monday: 1. 1/2 Kneeling press 5/5 Rest and repeat x 3 2. Pistol 5/5 (if you can not do a full pistol, sit on a box or chair and lower and stand back up on 1 leg) Rest and repeat x 4 3. Swing x 10/10, Clean x 5/5 Rest and repeat x 4 Tuesday: 1. Side Step Swing x 10 - Side step Squat ... READ the POST

2018 – Week 1 of Workouts

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2018 Monday: HAPPY NEW YEAR! Swinging into 2018 2 Hand Swing x 20 1 Hand Swing x 20/20 2 Hand Heavy Swing x 10 1 Hand Swing x 20/20 2 Hand Swing x 20 Rest as needed Rest longer and repeat Tuesday: 1. TGU 4/4 2. Walking Lunges 12/12, Squat x 10 Rest and repeat x 4 3. Swing, High Pull, ... READ the POST

2017 – Week 52 of Workouts

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Hope you all had a Wonderful Christmas! Sending you wishes for a VERY Happy and Prosperous NEW YEAR! From my family to yours, Tuesday: 1. TGU 3/3 x 2 2. Walking Lunges x 12/12 - 2 hand Swings x 20 Rest and repeat x 4 3. Plank x :30 sec - Flutter kicks x :30 sec Rest and repeat x ... READ the POST

2017: Week 51 of Workouts

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Since the Holidays can have many people on edge with extra stress, longer ToDo List and crazy travel, I am going to give you many bodyweight quickie workouts this week and next. This will allow you to get something in anywhere. The workouts will have a range of sets so that you can make your workout ... READ the POST

2017: Week 50 of Workouts

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Happy Holiday - I can't believe we are closing in on the end of 2017. I don't know about you but this years seems to have flown by. I hope you all have a very Merry Christmas and are ready to focus on an amazing New Year! Tuesday:  1. Straddle Seated Press  x 5/5, Russian Twist x 20 Rest ... READ the POST

THANK YOU

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Thank you to everyone who purchased my ebook: REFiNE during the launch week. I was blown away by your response and want you to know how much I appreciate each of you. I am looking forward to coaching you via the private coaching group on Facebook. - Coach Karen If you missed the launch, do not ... READ the POST

2017: Week 49 of Workout

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 Tuesday:  1. Circuit:  - Sumo Deadlift Heavy x 5 - Squat Jumps x 20 -Calf Raises x 20 Rest and repeat x 4 2. Circuit: -Swing  x 20 -Dynamic Lunges x 20 -Plank x :20 secs Rest and repeat x 5 Wendesday: 1. TGU 2/2 x 3 2. Floor Press x 5/5, Pushups x 10 Rest and repeat x 3 3. ... READ the POST

2017: Week 48 Workouts

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 Tuesday: 1. Arm Bar 3/3 2. Pressing ladder 1,2,3 Rest and repeat x 3 3. Racked Squat x 10/10, Squat hold :15 sec Rest and repeat x 4 4. Snatch x 10/10 Rest and repeat x 3 Wednesday:  1. Windmill 3R, Rev lunge 5R, 1/2 kneeling windmill x 3R - repeat on L Rest and repeat x 4 2. Swing and ... READ the POST

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