Archive for the ‘rows’ Category

I prefer a balanced training approach in which one trains with high intensity at times and then backs off recovers and then kills it again. ( To learn more about this concept stay tuned this blog and my Ten fitness commandment series.) So I endeavor to apply that to these workouts as we all do them to make sure that we are get the most of it. This week’s workout is a real challenge and it will strengthen your grip, heart and legs, while hacking off fat! This workout was created for one of my advanced clients and he loved it and so will you as you do it!

Weekly Workout: The can you finish it

This is an as many rounds as possible workout with good form and there is an advanced approach to it an intermediate and a beginners.

1. Advanced:
Don’t set the bells down until you do all the move in sequence
Use 2 kettlebells for all the moves 
Go heavy for you!
Farmer’s walks for 60 steps

2. Intermediate:

Use two bells for the carries and rows, but do a single arm racked squat.
Go pretty heavy for you
Set them down if you need to
Farmer’s walks for 55 steps

3. Beginner :

Rest in between moves, 10 to 20 seconds.
Do a goblet squat and one arm row
Farmer’s carry with 2 bells for 50 steps
Use challenging weight

As I stated earlier this workout is as many rounds as possible with good form. So set a timer for 10 to 15 minutes and go to town by doing 8 rows, your steps of farmer’s walk (depending on which level you chose.) and finally 5 squats. 

Once again we have your guidelines for success

  • Do all of your sets and reps with quality form. Crap only produces crap!
  • Breathe by matching your breathing with each pattern
  • Rest as much as you need to and no more.
  • Tough it out while working out ( keep in mind the results)
  • Enjoy the fat blasting effect  and raised metabolism.

Click here to get my Ultimate Kettlebell swing Tutorial and workout series. This series will not teach you the swing,  but show you  how to train with it to get to your goals!