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Coach Karen Smith

Kettlebell and Strength Training

8/22: Pistol/Row circuit

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Workout Strength Circuit: Today's video will show you a beginner progression and the more advanced version. Erin is demoing a beginner box progression for the pistol. During this progression she will sit on the box relaxed, then tense and stand on one leg, lower and repeat. As she becomes ... READ the POST

8/19 – Training Session

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Today's Training Main focus of this current program is to increase the strength in the Military Press. WARM UP Set 12kg x 5 R/L http://youtu.be/7iOqL_lg7kA MP LADDER #1 16kg x 28 (breakdown per video) rest as needed between each rung...this ladder took me approx. 7 ... READ the POST

8/18 – KB Circuit

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Workout http://youtu.be/LelXqdxsp9k Circuit: KB snatch x 5 r/l Goblet Squat x 5 2 hand Swing x 10 rest and repeat x 5-10 ** special guest today is my sweet Kenzie, she wanted to train with mom today ;) ** IF YOU TRAIN IN FRONT OF YOUR KIDS, they too will learn to LOVE to train. ... READ the POST

8/13 – KB/BW circuit

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Workout http://youtu.be/-mXabCYKzv4 45 work/15 rest KB swing and high knee circuit: 20 seconds swings 25 seconds high knee taps 15 second rest then repeat on the min X 15-30 min   ** SUBSCRIBE to my COACHING CORNER for full workouts, videos, training progressions etc. As a ... READ the POST

8/12 – KB Training Session:

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TODAY's TRAINING: Warm up - do your normal joint mobility warm up as needed before TGU 1. TGU 3/3 it's important to practice your getups regularly....I haven't in a bit and it showed in my technique....PRACTICE ;) http://youtu.be/WlDcBgFmoTg 2. Military PRESS: Set 1 12kg x ... READ the POST

08/11: Partner workout

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Workout http://youtu.be/uBKyMS1FUjk?list=UUkOhTOLkDNJIacky1FlIBvA   You GO/ I GO partner workout... Partner circuit: 1. Battling Ropes - Lunges ...you go/ I go x 4 rest 2. Cross over Rope slams - Squats ...you go/ I go x 4 rest 3. Modification if you do not have ropes...KB or ... READ the POST

I am “ME”

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I am ME! But who is that? Have you ever sat back and really thought about that question? During the designing process for this new blog, I have been doing a lot of thinking. This question was one that I asked myself because I figured those that haven’t met me in person might have a desire to know ... READ the POST

8/08: Pistol/OAPU progression Circuit

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Workout http://youtu.be/CX8yHxDWw1g   Today's Circuit is a Pistol and One Arm Push Up progressions circuit: 3/3 Pistol 5/5 OAPU w/ planche assistance rest and repeat. ** I am working at rebuilding mobility in my left hip and working at grooving a solid balance before ... READ the POST

08/07: 2H Swings & Power Swings circuit

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Workout http://youtu.be/SJQa4jfafLk SWING CIRCUIT: 1 min light swings 5 heavy power swings rest and repeat x 5-10 rounds ** Always remember to listen to your body and if you start to fatigue and your form goes...set the bell down safely. ** Welcome to Erin...today's video ... READ the POST

8/06: HP/SQ circuit

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http://youtu.be/Yd74FXm6yfY Workout Quick KB circuit High Pulls with a release n catch in a Squat x 10 reps with medium weight - rest and repeat x 5 - 10 rounds *This circuit could also be a quick finisher after your strength training program. ... READ the POST

Launch Week Giveway

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http://youtu.be/zCwttCaGZhU   THANK YOU for visiting my new site! I have a SPECIAL GIVEAWAY for launch week. Become a member of my Coaching Corner and your name will be entered into the drawing for a FREE 4 week training program. This program will be designed specific to your ... READ the POST

Welcome

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Welcome and Thank you for following me to my new blog/website www.coachkarensmith.com For everyone who added your email to the landing page back in May, I really appreciate your patience as the past 3 months have been a bit crazy to say the least. For those who may not know I recently closed ... READ the POST

Vacation isn’t an excuse to be lazy!!

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The very next week following my move from Virginia Beach to Dallas, my parents planned a family vacation aboard a cruise ship for 7 days. While the timing was not ideal, I would not have passed up this opportunity to spend time with my parents, siblings, nephew and of course my sweet MacKenzie. ... READ the POST

Progression: L-sit Pull up

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http://youtu.be/t464tDdz70U As most of you know...... I ABSOLUTELY love pull ups (bodyweight and weighted). There are many progression that I teach to obtain your first solid pull up. Which I will be doing a step by step video series for the Coaching Corner members soon. Stay tune ... READ the POST

7/27: KB/BW circuit

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http://youtu.be/Vgpx92gx8uY Workout Circuit of the Day: 1 C&P, 1 burpee, 5 squats 3 C&P, 3 burpee, 10 squats 5 C&P, 5 burpee, 15 squats -rest and repeat as desired ** you could do this with double bells if you like and can add weight to your squat. ... READ the POST

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