Posts Tagged ‘kettlebell complexes’

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Can you train multiple plains of motion in one workout? Yes, if a snatch, windmill and a squat walk into a gym together and combine forces to get you torching fat, moving better and feeling great,  you can!

That is what happened with this week’s workout, all of these kettlebell movements were placed together in what is a medley of intense fat burning and fun heart bursting conditioning!

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Enjoy and check out the video below to learn how to do 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.

 

I teach four classes a week at the gym that I work at and no one ever ends up disappointed when I use the kettlebell swing to give them a challenging workout. Sometimes the move is at the end of the class as a finisher. Other times it is placed during the class as a strength move or as a part of a complex and so-on.

 

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This week’s workout is based solely on the kettlebell swing and will challenge during, then make you feel successful as on who has overcome the adversity of training.
 

Watch the video below to learn how to do it, (it is under two minutes) then get to it!

 

 

 

 

 

The guidelines are:

 

  1. Safety first- Always value proper form and movement above all. Do as many Quality reps as possible.
  2. Breathe– As always match up your breathing to your movements (In on the bottom of the swing and out on top).
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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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.

 

This weekly workout is a great way for me to stay sharp and innovative with developing workout sessions that are same but different. I strive to accommodate all fitness levels as I design them, in addition to trying to keep it simple while building strength, blasting fat and training your heart. Each week has an emphasis, so feel free to mix and match these sessions throughout your days and weeks to get a balanced approach to your personal fitness and to build all of the qualities needed to live a better, healthier and leaner life!


This week’s workouts once again follows that mantra for success and consists of mostly ballistic exercises to help train your heart and create some time under tension for muscle-building and strength.

Weekly workout: The intense Double Dose

This week’s workout is done by grabbing two of your lighter bells and getting busy with: 1 clean and then five overhead presses without re-cleaning the bells. This is immediately followed by, 10 cleans and finished off with 5 dead swings with the 2 bells.  The goal of this session is to get to 5 rounds of this with a minute to two rest in between rounds. 

If you need to use your back off moves, such as a push-press for the overhead press and or an alternating press. The clean can become a swing and you can better pace the dead-swing (setting it down the floor for each rep.)  Then of course, you can choose to set them down if you need to, before you finish the round! However, as always make sure that your technique is on the money as you take whatever approach that I offered in the preceding rant!

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!

Being fit doesn’t have to take a bunch of time away from you and the things and  people who you love. In fact , you can be as fit as you need and want to be with just an hour spent training a week. The only down side about this type of approach is that you have to work very hard in the time that you do work on your fitness. But if you are willing to do just that, these weekly workouts are for you and if it is your first time reading one of these posts, welcome and feel free to look at the archives and try out all of the sessions that I have created along with other friends over the last two years.

After that brief little bunny trail,let’s take a look at this week’s workout and see how it is done so that you can get to it and not read my antics and “isims.”

Weekly Kettlebell workout: The Spliter

This week’s workout has an advanced move in it ; so if you don’t feel comfortable just do the basic version. It will also get you results!

 

 

This week’s fat blasting workout is done by doing:

 

 

5 split cleans to presses.
10 1 arm swings

 

Every time you clean you will also press each time for the reps given. After that then do your 10 1 arm swings. Do each move in the order given on each side, then rest if you need to and keep it going for as many quality reps and sets per side in 10 to 15 minutes.

 

 

Just as I stated earlier this workout will meet your fitness needs if you add in a bit of mobility work and there is your training time. Feel free to practice your hobby, or if you have a 3 month old as I do, you can spend time with him. (or her)

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.

Kettlebells are an extremely useful for tool for most people’s fitness goals. With this one tool you can. get strong, lean, move better, build conditioning, flexibility and so-on. Each and every week , these workouts will bring you some element of these qualities or all in the shortest time spent training possible.

This week’s work out is focused on conditioning and strength and if you are not careful, it may become your favorite of this series.

Weekly Workout: A Manly man-maker (or woman)

 

This workout has one thing in mind and that is the complete destruction of calories and fat! Of course that is not a bad thing. I just wanted to write some kind of statement like that!

This workout is done by doing the following in a descending rep ladder fashion. In other words . you will do 10 reps of each move with no rest and then take off a rep or two and so-on until finished. Then if you have some fuel left in the tank and can keep safe form go at it and burn more calories and destroy more fat!

After all that, here is how the workout is done and by using 2 bells:

10 cleans
10 burpees with hands on your kettlebells (or not if you feel unsafe)
10 push-presses

Then rest as much as you need and take off 1 or 2 reps each round and so-on.

Enjoy the fat blasting effect and challenging workout!


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.

There are workouts that are just so awesome that they are worthy of re-visiting time and time again. This week’s workout is one of them. Give it a shot, you will not be disappointed with what it produces!

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A few months back one of my students came down to visit me and to train, we worked on a few barbell movements to develop good form and enable him to lift some good size weights in the future and to be safe as he does. After all of that, I then taught him the kettlebell push press with good form with a very evil intention in mind of creating a workout while using it. That workout was the stuff of legends and is brutal yet simple. In other words, in fits the mantra for our weekly workouts.

 

 

 

 

My friend Allan began this workout doing 15 snatches into 15 push presses with a 18 KG bell. This is a good size considering that he is not big and that he would get very little rest in between sets as he trained. As the workout went along, he began to feel the challenge of this intense workout. The good news that I kept reminding him was that the reps are going down by two every after every set. He finished and exclaimed “man, that was brutal!” and “you should have your class do that tonight” which I did! 😉

 

 

Now it is your turn to do this workout that will burn fat and train your aerobic capacity in a quick interval.

Weekly Workout: The Pasco Punisher

 

 

Once again this workout is simple to do but not easy to endure. It is done by doing with one bell:
(If you want to build power, you can use doubles and do less reps.)

15 snatches down to 2 snatches
15 push-presses down to 2
Take two reps off every set and alternate your arms after each move.

( do your snatches on your right arm and then your left. Switch back to the right and do push-presses and so on.)

 

 

Guys will use a 16 to 24 kg
Ladies will use a 12 to 16 kg

 

 

Just these two moves together back to back is one round. So get to it today and join Allan and my Kettlebell class in being those who have defeated this workout and not just survived it!

 

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.

So enjoy this workout friends and the fat blasting after effect that it will bring you as you train using this challenging combo.

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.

I often get asked about my kettlebell program with as: What do you do at each meeting? As well as  other like questions: all to which my response is usually, “swings and things.” Although this saying is meant to be funny, there is truth behind it. The kettlebell swing is an incredible move that with proper progression can make a person fitter without ever even doing such moves as the snatch or more advanced moves. This particular move has built into it the ability to add in complexity to further results and to fight off boredom as you train for your goals.

Of course I am not saying to only do kettlebell swings, but that as moves go in addition to a well-rounded program of pushes, pulls, carries and so-on. You don’t need to get complicated to see fitness results from the swing. This week’s workout is my ode to that point and it will challenge you throughout.

Weekly Workout: The Fat-loss Shifting Swing

This week’s workout is done by doing the following drills in the order given:

10 1 arm dead swings

10 figure 8’s

10 1 arm swings

Once again the goal of each set is to not set the bell down. So be wise and grab the right size bell to make that happen. As each round goes along take off two reps of each move in order to not have to rest much and to get the metabolic effect.

Men use a 16 to 32 kg bell

Women use a 10 kg to 16 kg bell

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!

You all may know the Geico commercial that has the group Salt and Peppa in it ; wherein they basically harass people who have to push something. Such as an elevator button, a door, lawnmower and so on. As they saw people  doing their activity they would sing, “push it from their song.”  It is a very creative commercial and very funny. If this was some kind of real thing and if this group would appear every-time some one did some sort of pushing movement, they would have been in my house this last Thursday as I did my workout.

The last few days of the week were busy and strangely enough, as a result I didn’t have a lot of time to train.  So as my wife ran errands and my son went to sleep, I grabbed a kettlebell and began to “push it real good!” The result of this time training came this week’s workout.

Weekly Workout: The Fat loss Push it

This workout is done by doing the following pressing variation followed by one arm swings for time.

5 seated kettlebell overhead presses
3 half kneeling presses

3 tall kneeling presses
1 standing press
45 seconds one arm swings

I struggled with this workout and so will you if you use the right load for it!

Men use a 16 to 32 kg bell

Women use a 10 kg to 16 kg bell

 

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!

 

 

Kettlebells are a great tool for training and utilizing the same but different concept to avoid boredom but to make sure that you actually get results from your training. You can use a kettlebell to simply do a swing workout  and do something a bit different every time or stick with the same approach each session while adding some extra work in. Of course there are the more advanced moves as well and a whole bunch of different ways to train various movement patterns and to add in another challenge to the move. For example to see results in your training, you can simple progress from a two hand swing to a one arm variation and so on.

 

 

This week’s workout is a methodical “mish-mosh” of kettlebell movements that although simple and basic, will chip away fat from you body and carve you out of stone; while developing a work capacity that will help you thrive as you live, work and play.

Weekly Workout: The Decimeter

This week’s workout is done by doing the following moves and reps:

Kettlebell 1 arm high pull 5 reps

Cleans 10 reps 

front squats 5 reps

1 arm swings 10 reps

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!