Posts Tagged ‘workouts’

 

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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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!

I often hear people say that they want to be sore from their training.  When I dig deeper into their thought process as to why they want to be sore,they never really have a reason for wanting to be so. I realize that a lot of time though these type of fitness people think that if they are sore post workout that some how that was a superior workout and that that makes them get results. These poor mixed up people chase soreness as an addict chases a high and usually end up hurt and burned out. Instead friends seek to work hard and to  be challenged each session in an intelligent way.

 

 

 

 

This series as well as this week’s workout will help you do just that, as you know its approach to fitness is both reasonable and sustainable. This series also covers just about every level of fitness by offering a simple workout and or a regression in effort to accommodate all.

Weekly Workout: Burn it to earn it!

 

 

This workout is done by doing partial and full squat holds followed by cleans 1-5 of each You can do this with goblet squats, front or racked squats and with one or two bells.

 

 

Men use a 16 to 32 kg bell
Women use a 12 to 20 kg bell

 

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.

 

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!

 

One of my new kettlebell students gave me an awesome compliment the other day after he was finished with his session. He told me that he likes the way that I train him, and how I give him some lessons during the training session but, also how I challenge him with what he does presently know. It is nice to receive  such compliments from a newer person, because it shows that he is aware of my approach and how it works.

 

Each week, I strive to bring you the same type of experience through this series of workouts without taking too much of your precious time to do so. This week’s workout does just that; but it will also challenge you if you use the right bell size for your fitness and strength levels. It goes by the name of The Fat-Annihilator!

 

 

This week’s simplicity and flow make it a simple workout to do without having to have a PHD and offers enough challenge to help give you the body that you want in less time spent training.

Weekly Workout: The Fat-Annihilator

 

 

This workout is done by doing:

5 kettlebell overhead presses
10 Pushpresses
5 front squats
On each side

 

Take a rep off of each round and try to get it done as quick as possible with good form!

 

 

Enjoy this simple, but not easy strength and conditioning workout and come back next week for more fun, fat-loss and fitness!

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!

 

This last Saturday I had a very cool client come in an hour early for my kettlebell group. It wasn’t his fault, we have been doing the 9 spot for about two years and we just changed it about two weeks ago. During that time, I was planning on getting my training in due to my wife going out with some friends after 11 when I usually train. So you can imagine my surprise and need to make a quick decision at this point. Because my student’s wife dropped him off and he couldn’t get home for an hour. So my conclusion was to do a workout long with him and that workout was this week’s weekly workout.

Weekly Workout: The Pay Your Rentz

This week’s workout is a challenging strength workout that will make you question why you ever wanted to do it in the first place.  But it will deliver great dividends in  the results that it gives as you do so.

It is done by doing and using two kettlebells and doing the following:

1 clean to get the bells up

A racked squat then a press on one side.

back into a squat and press on the other side do up to 5 reps each side.

You can re-clean the bells if you need to in between reps.

After you have done that, do some sort of pulling exercise. (We did hanging leg raises and hand to hand swings.)

Get as many rounds in as you can in ten to 15 minutes with good form.

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!

 

Lately I have been writing these workouts on Sunday, as my wife and son sleep. I like this approach because it gives me an opportunity to think about the following week’s post and to even practice the workout myself. (Yes, I am my own guinea pig.) As I was thinking about this one, I thought about how I wanted to introduce a workout that would condition and strengthen without taking one over the proverbial edge. I also wanted to alternate between different energy systems to provide for my readers an ability to work longer during each round of the complex. The result was this week’s weekly workout.

 

I am very excited about sharing this session with you because I know it will both challenge and strengthen you while burning fat.

 

 

Weekly Workout: The Ever Changing Conditioner

This fun and intense workout is done by doing the following exercises in the order given and for the amount of time and or reps.

5 Snatches
30 seconds of cleans
10 racked of front squats
5 More Snatches
1 arm Swings 30 seconds

All of these movements will take place on one side without setting the bell down. (if you can do safely) Then the other side, rest if you need to and keep the fun going for 10 to 20 minutes.

 

Men will use 16 to 24 Kg Kettlebells
Women 8 kg to 16 kg Kettlebells

Now please pick your load wisely depending on your strength, experience and conditioning levels. Keep in mind when you pick a bell that the goal is to not set it down until you have finished your round on that side. So once again be wise when you choose a weight.

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!

A few years back I went through RKC level one with some really awesome people. I meet a lot of people some of which I am very close to now. I also learned a lot on those three days as I went through the course and endured its brutality and challenge. One of the things that I learned that weekend was a concept and mode of working out called breathing ladders. I remember being in “awe” of this idea and over the last few years I have learned some things to add to this work out and about the role of proper breathing patterns themselves.

As you may know from some of my past writings that proper breathing can be applied to power/force as well as conditioning  and finally stress management.; however, the role on proper breathing patterns goes even deeper than that and has a whole lot to do with injury prevention as well. As a result, it should be something that we train along with all of the other aspects of health and fitness. 

As a result of this learning over the last few years, I have been using this concept even more to train my clients- both general population as well as athletes. Everyone can and benefit from this type of training. So as a result, I have decided to make this our weekly workout; so that all who read this post can benefit from it as well.

 

 

Weekly Workout: Breathing ladder

Before we start the how to of this week’s workout, you need to learn and practice this breathing pattern. (The great thing about this practice is that you can and should do it everywhere.) So watch the video below to learn how to breathe in this manner and begin to develop it as a  habit, then do this work out to further develop it in you.

 

How to do this week’s workout:

This workout is ultra-simple and goes as follows:

Do a few reps of a movement in this case swings or a snatch. Then on your rest take in a few breaths. Then go right back to work again adding on reps each round. You can choose to add 1 to 5 reps each time depending on your ability with this breathing form and your ability to keep the form of the move that you choose to use. Only do as many rounds and reps that you can maintain the proper breathing pattern on.

 

Some ways to do this workout are as follows using the two-handed swing as an example.
Do 5 swings take 2 breaths 
immediately do 10 swings take 4 breaths

Then do 15 swings and take 5 to 6 breathes and so-on

If you also want to challenge this even more, you can do less breathes on your second and or final ladder. Prepare to be challenged in so many areas with this super simple but not easy workout as you train. Also as a bonus you will get so many benefits for your health if you follow it as prescribed.

 

 

Men use a 16 to 32 KG kettlebell

Women use a 8 to 24 KG kettlebell

 

 

 

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. (Stop if you lose the breathing pattern.)
  • Tough it out while working out ( keep in mind the results)
  • Enjoy the fat blasting effect  and raised metabolism.

    Click here to get your copy of my ultimate kettlebell swing series and workouts for more on this type of training and some more awesome workouts to do!

If you are like me, you don’t always have an hour or so to train. Yet, you want to make progress on a training day and want the benefits of activity for your health etc. So what do you do? Should you just not do anything, because you don’t have the time to dedicate to your fitness? If you have been reading this blog for a while and are familiar with these weekly workouts, you know that the whole premise of this series is to help people like you with your fitness and health.

Now just because these workouts are time efficient, does not mean that you can just “lolly-gag” through them as a stroll through the tulips. In fact the opposite is true; you will have to work very hard through the time or reps that you choose to train at. But if you do, you will get a huge pay-off for your efforts!

Kettlbell statue

This week’s workout as usual is just that, a workout that is super simple involving one move but that will send your fat fleeing in fear.

This workout is done by doing one or two-handed swings with high tension for 50 to 60 reps in 10 minutes. On every rep, you must get very tight on the top of your swing in order for it to work. So no lazy swings!!!!! Do your sets 5 to 10 reps at a time in order to ensure full tension on every swing!

(Click on the video below for a quick rant on this concept)

This workout will make you feel as if you have spent 2 hours at the gym in just 10 minutes spent training.

 

Men use a 16 kg to 24 kg

Women use a 12 to 2o kg

Weekly Workout: The Stiff Swing

 

 

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.Click here to get your copy of my kettlebell sing series and body weight strength series.

If you have ever read the book intervention, you will know that there are some very challenging workouts in there. Dan John is masterful at making workouts that are simple but not easy. So after using some of them and having my student do the same, I have decided to use one of them for you my reader’s weekly kettlebell workout.

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As always this is a very challenging but very simple workout that will chisel you out of stone, build toughness, strength and work capacity in a minimal time commitment but produce lasting results!

Weekly Workout: The Eagle

Once again this workout has only two moves and will work your whole body. It is done by doing 8 kettlebell front squats and walking 50 to 100 steps with farmer walks and squatting right away again. The goal of this workout is to finish all 8 rounds without setting the bells down, but keeping your form.

Men use 16 kg to 24
Ladies 12 to 20 kg

 

There are also some different than usual rules for this workout. One: as soon as you set the bells down, you are done. Two: if you can finish it, you didn’t use enough weight. Make sure that you are using the right load and not setting the bells down, unless you want to be finished.

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!