Archive for the ‘squats’ Category

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Human movement can very complex, just think about an exercise that isn’t even considered advanced such as a squat, you need to: stabilize your knees and ankles, keep your chest up , as well as keep be able to maintain a neutral spine. Of course there is the need to press through the floor and to keep all of those others things as you do. So as you can see that is one piece of complex motion and not as quite as simple as you would think. Which brings me to me next point, get a coach if you are looking to begin an exercise program, so that you can learn to do all of these things in the beginning of your journey.

Now with that there is an even deeper level of complexity in human movement and it is done by moving and exercising with single limbs (arms and legs)and in multiple directions with proper mechanics. That is what this week’s workout is about.

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Weekly Kettlebell Workout: Multi-directional Madness

 

This week’s workout is done by doing the following with a medium size kettlebell without setting down the load , so rest as much as you need to in between rounds to get the work done.

Lateral lunge to halo 5 per side

Forward to reverse lunge to press 5 each per side

Rows 5 reps per 

Outside the leg hand to hand swing 10 each side

Do 4 to 5 rounds 

Enjoy this workout and take a look at the video below to see it done:

 

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!

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You are all very aware that I am a big believer in the usefulness of kettlebells coupled with good programming to help my friends, clients and followers get real fitness results. I am not saying that they are the only tool that one should use to train because I use multiple tools, such as barbells, sandbags, bodyweight and so-on to give the person the recipe needed to get lasting results.

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(Matt. M getting his workout on!)

This week’s workout is a challenging kettlebell complex that will put some hair on your chest, build strength, give your heart a workout and be all kinds of fun. (if you are into that sort of thing!)

It is done by doing the following for as many quality rounds as possible with medium uneven kettlebells:  ( if you use a 16 kg for one side use a 14 for the other.)

5 overhead presses with the other bell in the rack position throughout.
5 squats
10 one arm swings
Then do the same on the other side.
Repeat this for as many quality rounds as possible.

Check it out here  and get going!

 

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AS ALWAYS HERE ARE 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.Just for the holidays I have made my Kettlebell series half off! Click here to get it and swing your way to fat-loss in the new year!


I enjoy programming and designing these weekly workouts and trying to get more done with less and in less time. I also really like trying to add in all of the moves that we need to be healthy and have muscular balance, so that you can train every movement pattern throughout the week if you use these workouts for your own personal fitness. I don’t say that it is always easy, but one thing that I have learned is that, a bit of struggle will make you stronger and better. In light of that, remember that fact as you train and don’t forget to intelligently overload your system to make sure that you are getting results from this workout.

If you have noticed lately that a lot of my sessions have not been complexes, but more super-sets and circuit type workouts. This week will be a complex wherein, I would like you to do all the moves in a row then rest as much as needed afterwards. So be wise and go a bit lighter than your heaviest weight. Men use a 16 kg to 24 and ladies use a 10 kg to 16 kg.

Weekly Workout: Stay strong

This week’s workout will require that you stay strong mentally and will make you stronger/more conditioned and of course will lean you out, if coupled with good healthy eating habits!

It is done grabbing your kettlebell of your chosen weight and doing:

10 1 arm swings
3 cleans 
5 overhead press 
2 cleans 
5 front squats
1 clean
5 kb rows

Then of course rest a bit and or go right over the other side or go right over if you can and get to work. Just make sure to keep your form if and as you do and don’t set the bells down until you are finished with the round. Lastly, do as many quality rounds as you can for 10 to 20 minutes. As always have fun and don’t forget to breathe!

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!

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!