27APRIL 2014 ı WWW.MAXMUSCLE.COM

MAXWORKOUT By Ingri DeGroote • Photos by JamesPatrick.com

Kill It with

Kettle Bells

During the 2013 MaxForm Life

Challenge contest, I loved working

out with kettlebells. These workouts

made me feel pumped and strong.

Right now, I'm still training with

kettlebells and I'm getting stronger

for a marathon, 100-mile ride and

two half Ironmans this year!

Last year was for building me and

this year is for my mom. She was

recently diagnosed with ovarian

cancer. My Vancouver Max Muscle

store is sponsoring my clothing

for all the events I'm competing in

(I will be wearing teal for ovarian

cancer).

I have each day of my training

planned! My mom has 18 weeks

of chemotherapy and I have 19

weeks of training. Together we will

conquer this! We are both in training

– training for our lives! I wake up

every day thankful – thankful for

the MaxForm Life Challenge that

taught me push forward and for the

awesome supporters I've gathered

along the way! We are all caterpillars

waiting to become butterfies! We all

have something beautiful inside us!

So wish me luck. In the meantime,

I hope you enjoy this workout. It's

one of my favorites.

Ingri DeGroote Before

i

28 WWW.MAXMUSCLE.COM ı APRIL 2014

WARM UP (not pictured)

Do 3 reps per exercise and repeat circuit

3 times

Squats Hold a 20-lb. kettlebell at

chest level, squat and touch elbows

to knees.

Double Handed Swings Grasp

20-lb. kettlebell with both hands,

legs shoulder-width apart. Holding

core, squat while bringing kettlebell

between legs, then stand and raise

kettlebell overhead and lower back

down again. This is one rep.

Burpees Squat, thrust your legs out

as you drop into a pushup and then

jump back up.

LEGS (Circuit) Repeat 2 to 3 times

Double Arm Swings with Reverse Lunge Grasp handle of the kettlebell

with both hands, hold core and squat.

Then swing kettlebell between legs

and raise it above head to a full

extension of your arms with shoulders

back while stepping back with a right

leg lunge. Repeat 12 times and switch

to the left leg for a total of 24 reps.

Bob and Weaves Start with legs

together holding kettlebell at waist

level. With right leg, step squat to

the right, step squat left leg to join

the right leg, then left leg step squat

to the left and right leg step squat to

join the left leg. This is considered

one bob and weave. Do this 15 times.

Stiff Legged Deadlifts Stand

straight, holding kettlebell with both

hands in front of waist, core tight,

feet together. Bend body at hips and

lower the kettlebell slowly to toes.

Return to upward position bending

body at hips. Do 15 reps.

Single Arm Swing Walking Lunges

Hold one kettlebell with the right

hand, stand with legs apart, hold

core, squat, swing the one kettlebell

with right hand between legs and

then swing kettlebell above head to

a full extension with arm upright and

shoulder back while stepping forward

into forward lunge. With each swing

of the kettlebell lunge forward by

stepping right, left and so on for 15

reps. Do 15 times on the left side for

a total of 30 reps.

Double Arm Swings with Reverse Lunge

Stiff Legged Deadlifts

Single Arm Swing Walking Lunges

Bob and Weaves

THE WORKOUT

29APRIL 2014 ı WWW.MAXMUSCLE.COM

CHEST/BACK (Superset) Repeat

2 to 3 times

One Arm Bent Over Rows (each side)

Hold kettlebell handle with right hand, right

leg back, left leg forward. Place left hand

on left knee, hold core and pull upward

with right elbow leading/pulling toward the

back. Hold for a count of two, then return

to starting position and repeat a total of

12 reps. Repeat on the left side. Hold each

rep for a count of two before returning to

starting position. Do 12 reps on each side,

then immediately do pushups.

PushUps (not pictured) Do a standard

pushup with legs apart, arms shoulder-

width apart, lowering body slowly to touch

nose to foor and slowly return to starting

position. Do 12 reps.

ARMS (Superset) Repeat 2 to 3 times

Alternating Bicep Curls Stand with legs

shoulder-width apart, holding a kettlebell in

each hand (use same-weight kettlebells),

arms extended ¾ of the way down – just

above hip level. Alternate raising kettlebells

up to shoulder level and squeeze for the

count of two. Repeat until you reach

12 reps then immediately start the next

exercise.

Double Arm Overhead Tricep Extension

Hold kettlebell with both hands on both

sides of the base of the handle, extend

arms while lifting the kettlebell overhead,

hold core, bend elbows back and lower

kettlebell behind your head. Extend

forearms upwards to a straight position.

Remember to only bend your elbows.

Repeat for 12 reps.

ABS Repeat 2 to 3 times

Weighted Crunches with Kettlebell Lay on mat, bend knees, hold core and

place kettlebell above stomach with both

hands. While doing the crunch, extend

kettlebell upward between knees, hold for

the count of two, and lower back down to

mat without touching the foor with your

shoulders. Do 15 reps.

Seated Oblique Twists with Kettlebell

Sit upright on mat, hold core, bend knees,

cross legs at the ankles, lift legs off the

foor. Holding kettlebell with both hands,

bring kettlebell across the body, touch the

foor near your hips, repeat from side to

side until reaching 30 reps.

CARDIO After your kettlebell workout

is complete, do a 3-mile run, keeping your

heart rate in the fat burning zone.

One Arm Bent Over Rows

Alternating Bicep Curls

Weighted Crunches with Kettlebell

Double Arm Overhead Tricep Extension

Seated Oblique Twists with Kettlebell