My workouts this week at Supreme Ultimate Fitness in Boca Raton 
Sunday 3/13/2011
- Double Clean and Press ladders 1,2,3 w/20kg = 7 sets in 15 min
- Double Front Squat x 5 + Double Jerks x 5 w/20kg = 6 sets in 15 min
- Double swings x 10 reps w/20kg = 9 sets in 10 min
TOTAL Workout Time = 40 min
Wednesday 3/15/2011
- Double Snatch ladders 1,2,3 w/20kg = 7 sets in 15 min (alternating with training partner)
- Double swings, clean, press, squat, jerks x 5 each exercise w/ 20kg = 9 sets in 15 min
TOTAL Workout Time = 30 min
Friday 3/18/2011
- Get Ups left/right 16kg x 1, 20kg x 1, 24kg x 6 in 15 min
- Clean & Press x 3 w/24kg + pulls ups (body weight) x3 = 7 sets in 15 min
- Double swings x 10 reps w/24kg = 8 sets in 10 min
TOTAL Workout Time = 40 min
Active Recovery:
- Massage on 3/17
- T’ai Chi Chi on all off days
- Walking daily
- Meditation on beach on off days
Filed under Dale Buchanan, High Intensity Training, Intervals, Kettlebells, T'ai Chi, Zen Workouts, strength by admin
300 Reps of Kettlebells and TRX with no rest!
Another great beach workout today as I continue to venture away from Supreme Ultimate Fitness studio and go out on the beach for some sun, sand, and water. This one is very cardio based and includes a lot of volume. Last weeks workout was also cardio based but included more variation.
Next week I will post one of my heavy strength workouts for you. I used two 16kg (35lb) kettlebells today. Enjoy!
Round 1 – 200 reps:
- Double kettlebell swings 10 reps
- TRX rows, chest press, and side lunges 10 reps each (30 reps)
- Double kettlebell cleans 10 reps
- TRX rows, chest press, and side lunges 10 reps each (30 reps)
- Double kettlebell presses 10 reps
- TRX rows, chest press, and side lunges 10 reps each (30 reps)
- Double ketlebell front squats 10 reps
- TRX rows, chest press, and side lunges 10 reps each (30 reps)
- Double kettlebell snatches 10 reps
- TRX rows, chest press, and side lunges 10 reps each (30 reps)
Round 2- 100 reps:
- Double kettlebell swings 10 reps
- TRX bicep curl and triceps extension 5 reps each (10 reps)
- Double kettlebell cleans 10 reps
- TRX bicep curl and triceps extension 5 reps each (10 reps)
- Double kettlebell presses 10 reps
- TRX bicep curl and triceps extension 5 reps each (10 reps)
- Double kettlebell front squats 10 reps
- TRX bicep curl and triceps extension 5 reps each (10 reps)
- Double kettlebell snatches 10 reps
- TRX bicep curl and triceps extension 5 reps each (10 reps)
Active Recovery: 15 minutes T’ai Chi Chih and walking in the ocean for 1 mile.
See my review of the new TRX Kettlebell DVD here
Get your copy of the new TRX Kettlebell DVD – It’s Totally Zen!
click image now!
Filed under High Intensity Training, Intervals, Kettlebells, T'ai Chi, TRX, Zen Workouts by admin
Here is a workout I did today that you are going to love. It’s a cardio based workout using a kettlebell and a TRX Suspension Trainer. I did this outside to get out of Supreme Ultimate Fitness for the day. I actually brought 2 16kg (35lb) kettlebells and a TRX. I did this on the beach and at 9am it was already 85 degrees and HOT!
Below is that actual workout.
- Warm Up – Hand-hand swings for 30 reps
- Warm up – TRX back stretches and shoulder rotations
- Set 1: 10 kettlebell snatches L/R (20 total), TRX Chest Press 12 reps
- Set 2: 10 kettlebell snatches L/R (20 total), TRX Row 12 reps
- Set 3: 10 kettlebell snatches L/R (20 total), TRX Single Leg Squat 6 reps each side
- Set 4: 10 kettlebell snatches L/R (20 total), TRX Roll Outs 12 reps
- Set 5: 10 kettlebell snatches L/R (20 total), TRX Lung Fly 12 reps alternating sides
- Set 6: 5 reps each double kettlebell swings, cleans, presses, squats
- Set 7: TRX Lateral Lunge – 8 reps each side
- Set 8: 5 reps each double kettlebell swings, cleans, presses, squats
- Set 9: TRX back stretch 10 reps
- Set 10: 5 reps each double kettlebell swings, cleans, presses, squats
- Set 11: TRX Golfers Swing 30 reps – 15 each side
- Set 12: TRX side to side rotations 12 reps
Active Recovery: 1 mile walking in water waste deep – the ocean was totally calm and clear and it was amazing to have the sun on my back the little fish swimming at my feet. One of the best workouts I have ever had.
See my review of the new TRX Kettlebell DVD here
Get your copy of the new TRX Kettlebell DVD – It’s Totally Zen!
click image now!
Filed under Dale Buchanan, Fitness Classes, High Intensity Training, Intervals, Kettlebells, TRX, Zen Workouts by admin
Dale Buchanan of Supreme Ultimate Fitness in Boca Raton, Fl and Mike Stehle of The Training Room in Avon By The Sea, NJ bust out a great Kettlebell TRX workout on the beach in Boca Raton. Mike’s was the first kettlebell workout youtube video I ever followed and it got me interested in getting certified to teach kettlebells, so it was a real honor to workout with Mike on Sunday July 25 while he was on vacation in South FL.
THE WORKOUT:
Circuits 1 – for 3 rounds
Double swings, cleans, presses, squats – 5 reps each
Circuit 2 – for 2 rounds
Snatches left and right – 10 reps each
Overhead lunge L/R – 5 reps each
TRX row and presses – 10 reps each
Circuit 3 – for 1 round
TRX single leg squat with sandbag clean and press – 5 reps
TRX inverted incline press – 8 reps
TRX rotations – 10 reps each side
kettlebell renegade rows – 6 reps each side
Circuit 4 – (not shown)
Swing and burpee ladders – 1 each up to 10 each. THIS was a killer ending!
For fun – juggling and bottoms up presses
CHECK OUT THE NEW TRX KETTLEBELL DVD! – A must have for everyone. Read about my blog review here
Filed under Dale Buchanan, High Intensity Training, Intervals, Kettlebells, Sandbags, TRX, Zen Workouts by admin
Here is a great sample of the Turkish Get Up workout with no weight (naked get up) at Supreme Ultimate Fitness in Boca Raton during the Meetup group South Florida Kettlebell Club event Kettlebell Basics Workshop on July 17, 2010.
We hold a workshop every month. Be sure to join the meetup group or fan page for updates. Also, subscribe to our email newsletter to the right.
You can also see more of the the pictures on the facebook fan page here
Filed under Dale Buchanan, Fitness Classes, High Intensity Training, Intervals, Kettlebells, Zen Workouts by admin
