Maggie's Farm

The point of "finishers" at the end of your hour of cardio, calis, or weights is to ensure that you finish having exhausted your strength and energy completely. These two finishers are total body exertions.

- Since we aren't musclemen, we use kettlebells for Farmer's Walks, as heavy as possible. Chest up, shoulders set back, and walk around with them. Squeeze the handles hard. Grip is the weak link with this so they are forearm exercises - but everything else too. Often, a quick reset permits going further. I am up to 28 kilo kettlebells now, which is nothing great but better than a year ago for one-minute walks.

- Around 3 sets of Kettlebell Swings are on our list of biweekly calisthenics. Correct form is essential for benefit. The swing is exerted by a hip thrust of your "power zone." Arms should do no lifting - they are just hooks for the weight. After one or beginning swings, get the bell up to near eye level, with the weight trying to pull you forward a bit. Never lean back - let the weight try to pull you forward.

High-rep, light-weight swings (one-minute sets like in a cardio class) are aerobic cardio/calis. Medium-weight, lower-rep kettlebells (like 20 reps/set) are more for power and tend to go anaerobic. High-weight, lower-rep (eg 10) kettlebell swings are pure power-builders. Do them all, mix and match. About Kettlebell Swings.