Archive for the ‘women’s workouts’ Category

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Sometimes simple is better. Don’t get me wrong, I love complexes, difficult moves that I need to learn to master and so-on. However, there are days that it just isn’t there and I need something that is challenging, helps me burn calories and is fun to do. That is where the kettlebell swing comes into play. It is probably the easiest to perform but an extremely effective move that gets the job done on those days.

 

 

 

This week’s workout is a few different ones all based on that move, so enjoy and get workin’!

The Walker Swing workout:

 

 

Choose your level and have fun with this awesome workout.

 

 

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The I walk the line workout:

 

If you have 2 kettlebells this will  turn you into a torch of calorie crushing goodness!

The undertaker Kettlebell swing workout:

This one is still one of my favorites, enjoy it !

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.

My Online coaching program is back, Click here to see if you are candidate for it.

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Kettlebells are a very useful fitness tool to help someone achieve higher levels of fitness, movement quality and many other fitness related qualities. Now there are some drawbacks to using kettlebells.

 

 

One of them is if you are a person that doesn’t have the discipline to pay attention to your technique as you workout, they will end up possibly exposing your issues with movement by pulling you around.

 

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Lately I have been using moves and complexes that demand good movement with those who can do so as well as my own training and the results have been phenomenal!

 

 

 

This week’s complex is one of those ones that I put together and now it is your turn to try it out, if you dare!

 

 

 

Weekly Kettlebell Workout: A Complex, Complex Part 2

 

 

 

Check out the video below for and explanation and demonstration:

 

 

 

 

 

 

 

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.

My Online coaching program is back, Click here to see if you are candidate for it.

 

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I have a friend that trains with me at my house and he was pressed for time two sessions ago; however there are some drills that he needs to before each session to prepare for the upcoming onslaught of fitness progress.

So being the nice fellow that I am I decided to put together a workout that is all low body and will develop an anaerobic work capacity for him. As a result of those circumstances and my kind side, I decided to develop this workout worthy of the hulk that ends in about 20 minutes and is and was extremely effective to produce results.

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This Workout is done by doing:

8 full pistols a side or wherever you are at in it’s progression (a box etc.)

Then you grab a moderate size bell and do 20 swings.

Try to get in as many as possible in 20 minutes but rest anywhere from a minute to 3 depending on how hard both drills are for you.|

That is it, it is a very simple workout, I will concede. But don’t let its simplicity fool you. After all it is the leg smasher!

Check out 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.

My Online coaching program is back, Click here to see if you are candidate for it.

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Programming a workout to get out of it what you want from it is not the most complicated thing in the world when you know what your overall goals are and you are willing to do the work. It may however require that you change your approach and thoughts about training a little or completely.  Then of course you will need to apply those new thoughts as long as they are scientific and safe.

 

 

 

Over the last few years I have had such a paradigm shift and as a result my training takes much more planning (which I love) and I have made much more progress in my overall goals. One of those thoughts that I have implemented even more is the need to train aerobically for health reasons as well as to help me have better and greater success in my main goals of strength, explosiveness and so on.

 

 

 

Today’s workout is an aerobic workout using two moves and a protocol that was developed for the kettlebell snatch, the 15/15. This is done by doing 15 seconds of work and 15 off for 80 rounds or 40 minutes. Except today’s workout not only involves the snatch, but the kettlebell jerk as well.

 

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It is done by doing: 6 to 8 snatches to a lockout on each one (hips and elbows) for as many quality rounds that you can get in. Then when you are done with that doing the kettlebell jerk for the same time period and getting in 5 to 6 each round. You want to do this for at least 20 minutes in order to get the aerobic training effect.

 

This tough workout will challenge you and help you burn a good amount of calories while training your heart!

 

 

 

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!

It seems like our culture is getting worse and worse when it comes to mobility and movement quality. We usually have locked up t-spines, ankles and hips and as a result cannot move the way that we need to stay safe and get the results that we want from our training. One of those issues that we find a lot in our clients and athletes is an obvious lack of the ability to touch ones toes.

This movement pattern is vital for your safety and performance in lifts and movements that require that your hips move in a hinge pattern and at times in hip extension. (Hint, just about everything that utilizes lower body requires these movements.)

But before we go any further, let’s look at these moves so that you can have better understanding of them.

Hip hinging is when you are required to moves your hips back. This is seen in the exercise world in the form of deadlifts, kettlebell swings, broad jumps and other like movements.

Hip extension is the finish of these moves and is also seen in proper running and walking mechanics.
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(Dave knows how to extend his hips!)
Now that you understand in a very simple way what these moves are, let’s discuss how a lack of toe touch can mess up these patterns and lead to less than stellar performance.  You see a lack of toe touch is often a problem of not being able to shift your weight back and as a result your brain fires you hamstrings to keep you from breaking your nose. There are also times that your brain senses that a muscle is inhibited in the movement chain and as a result tightens up muscles to keep us from hurting our precious joints.

So then if stretching isn’t the answer, then what is?

The answer isn’t as simple as a 1, 2, 3 solution and can vary from person to person, but we can give you a few drills to help you:

1. Breathing;
Proper breathing patterns that utilize the diaphragm as the main respiratory muscle has a huge in stabilizing ones midsection and can enable you to move better by causing your brain to release any unnecessary tension in the body and to better stabilize your mid-section.

2. Toe touch pattern drill:

As a stated before an inability to toe your toes is usually a lack of being able to shift your weight back. This drill can helps you re-learn how to do this important movement and give you the ability back to deadlift with proper positioning.

To do this drill find a two inch elevation, such as a book, board or even dumbbells. Put your toes on the lift. Then stick something between your legs right above your knees, reach up to the ceiling, crush the object between your legs; and touch your toes 10 times. It is ok to bend your knees if you have to, in order to get to your toes.

After you have done that direction, stick your heels on the lift and follow the same sequence. You will either be able to touch your toes or you will be closer. Keep on practicing this drill until you can touch your toes, when you aren’t warmed up.

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3. Glute strengthening:

Lastly is if your glutes are weak or inhibited, you will probably not be able to get in the proper position to lift and train safely with good form. Now when people sit often as well as those who are just begin to workout usually have overactive or tight low back muscles and hamstrings and under active glutes as well as being stuck in a flexed or forward shoulder position.


To combat this and to help better position yourself you will want to, release (stretch, foam roll.) The tight areas and strengthen the weak ones. For the sake of this post we will only discuss the glutes. (We will be doing a posture post soon.) Glute development isn’t too difficult, you will just want to do it in a way that doesn’t keep the imbalance though.

1. Lower rolling for glute strengthing:

2. Supermans, birddogs and reverse hip lifts:

3. Bridges, Single leg and 2 legged

4. Glute ham raises:

 https://youtu.be/w0X0Vw6Vu1Y

5: Hip thrusters :

These aren’t the only exercises that train the glutes they are just simple and effective ways to do so.

Having a comfortable toe touch that is controlled is very important for your health and fitness. So it is worth finding out what is limiting you from being able to do so and to take the time to correct this issue if it is present in your life.

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Programming and creating a workout that is effective for the long-haul of training is not as easy as one may think. Especially when the person that is in front of you is an advanced client. You see just adding weight on to a bar or going to a heavier kettlebell is not enough and can lead to burn out and failure to progress any further in your training and fitness goals. It can also lead to an overuse injury, if you simply try the same approach or if you endeavor to simple just do something without rational programming and thought.

This week’s workout is a way to get some more overhead work in with some extra volume but without completely using up your reserve and without going too far into what may be dangerous territory as you train. It is done by combining a chain ( the same exercise done at three or more bell using heavier or lighter weight as you go along.) and a ladder (adding or taking reps away to increase volume or to go heavier.)

 

 

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Weekly Kettlebell Workout: A Pressing chain that is harder than you think

 

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This week’s workout is done by doing: 

Overhead presses at three bells each a bit heavier than the next at 3 to 5 reps
(If you only have one bell do a ladder of adding more reps in each round.)

Going back to the beginning and then doing push presses at each bell of 5 reps each

Finally doing the same thing but jerks at 3 to 5 each 

Make sure to do both sides and rest up to 5 minutes after each round, in order to fully recover and to lift safely each round.

Do two the three rounds 

Enjoy and see the video below to see how it is done!

The guidelines for success:

KIWK workout of the week- the drop down

  • 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.
Also as a gift to you; I want to share with you my free videos series on how to do the kettlebell swing properly for strength and conditioning,  Click here for it.

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As I was stuck inside on a Saturday due to the snow storm Jonas, I decided to take a look and edit some old You-Tube videos on my channel found here; I found an older workout and decided to make good on my promise to do a tutorial for the Gorilla clean.

Now before I go on, let me say if you don’t have the one and two bell clean down with at least half bodyweight for ten don’t do this move just yet. Take the time to develop your form and hip drive, soft landing in the rack and so-on. I have seen too many people over the years try to rush the process rather than to earn it and it has led to some problems in the long run. So be wise friends.

 

 

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Now that I got my moral obligation out of the way and if you meet this criteria, then let’s get busy on how to do this kettlebell exercise. This move has a few different components to it that make it different from your basic clean variations.

 

 

1.It starts from the top down

2. It has a sort of squatty catch

3. It Requires more attention to details

Benefits:

1.It teaches control

2. It uses a different pattern (same but different)

3.It makes you think (for the reasons given above)

4. It is fun!

Start off slow and develop good habits and techniques and then have fun training with this kettlebell drill. Enjoy it friends

 

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Movement isn’t just exercising, it is rather a lifestyle of striving to hit various directions and movement patterns across different planes of motion. Trying to fit those into a program can be challenging but is a lot of fun to figure out and to do.

Lately I have taken that challenge on and in my kettlebell training program have been adding in multi-directional components to my workouts and to my student’s training as well. We have been rotating, stepping, reaching and hitting a ton of other movement patterns, without neglecting strength, conditioning and other important factors, of course in less time spent training.

This week’s workout is one of them and is basically a rotational workout with a kettlebell that is designed to challenge you and help you get to your fitness goals.

 

Weekly Kettlebell Workout: An Intense Bendy Twisty Kettlebell Complex

 

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This week’s workout is done by doing: 5 rotational cleans, 5 “curtsy” lunges and 5 pivot presses.  Keep this going for as many quality rounds as possible in 10 to 20 minutes.

Take a look at the video below to see it done and then do it yourself.

 

 

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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No matter what people may say we need to train aerobically. You know the sayings of some, “cardio makes you fat” weak, stupid and so-on. (OK, so I made that one up.) These thoughts are a bit misguided and are not completely correct, depending on the person’s goals and or sport. There is also the fact that it can be overdone, but so can strength training.

 

 

The fact us we all need an aerobic base no matter what your goals maybe. Aerobic training helps its users:

 

 

Fight inflammation
Train their heart
Recover quicker and so-on

 

 

So in light of these facts, I have put together a simple swing training session that will build work capacity, burn fat, build strength and better looking glutes 😉 in 20 minutes spent training. Now if that isn’t a big return from your investment of time and energy, I don’t know what is!

 

 

This workout is done by following these guidelines:

Do ten to 15 swings with a good size bell. (Not too much or it will require a long recovery time or too little and it won’t get your heart rate up enough.) Then check your heart rate and if you are in the bottom part of your cardio training, go again. If not recover a bit more until you are and then go again. Then keep doing that for 20 minutes. Boom cardio training, you are welcome!

See the video below to get the whole scoop

 

 

 

 

 

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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Training for long-term results requires intelligence, planning, spending time on movement quality and many more factors. Each and every week, I strive to bring you my friends workouts that acknowledge these needs and help you get big gains in less time spent training.

 

 

That has been my goal for the last three years and I plan on continuing to do it as long as I am blessed to do so. This week’s workout offers my own brand of methodical madness to develop work capacity with the use of kettlebells and four basic movement patterns. They are the push-press, row, swing and squat.

Weekly Workout: The Intense Blast It Kettlebell Workout

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This week’s workout is done by doing: 10-15 push presses on one side
Immediately followed by row on the same side for 10 reps
Then keep doing it until you can’t be explosive in that move.

Then do 1 arm swings for the same rep-range
Followed by “competition depth” goblet squats for 10
Once again keep it going until you can’t be explosive.

Watch 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!