Intervals

I feel great! I am back to regular Totally Zen workouts on the beach and my studio Supreme Ultimate Fitness in Boca Raton, FL

Thats the good news.  The not so good news is I have gained 30 lbs in the past year. Ugh! I am up to 215 and that’s not good for me. I’m at my best at 185. I look, feel, and perform better in the low-mid 180′s.

Now the hard part is going to be at age 47 to lose that 30 lbs and increase my strength and endurance. I know I can do it, but it will be a lot of work, and I am actually looking forward to the challenge.  My diet will pretty much stay the same, high raw food with a lot of protein and some fats. I will just be cutting down on the volume of food for a while.

I will keep you posted on my progress. 

I had a great double kettlebell beach workout on Friday which consisted of swings, cleans, presses, snatches, and squats. I did several rounds of 5 reps each, pretty much a Kettlebell Muscle workout.

I am starting back very light and low-mid intensity. Many time people make the mistake of jumping back into a full blown high intensity workout after a long layoff. This is how you get injured or sick or both.

Today I did the following in my fitness studio

3 rounds circuit with no rest in this order:

  • 1 turkish get up L/R with 16kg
  • 5 reps trap bar dead lift with 225 lb.
  • 5 Zercher Squat with 75 lb sandbag
  • 15 kettlebell swings with 24kg
  • 30 sec battling ropes

3 rounds of:

  • Farmers Walk with 225 lbs
  • 10 TRX atomic push ups (suspended push up with inverted crunch)

20 minutes of Tai Chi Chih as active recovery

This is a workout from June 2010 at Supreme Ultimate Fitness in Boca Raton, FL .

First it started with a strength phase using a 24kg kettlebell, then double 24kg bells. Then I went into some 5 min circuits using ropes, TRX, kettlebell, and sangbag. I love these 4 tools for metabolic conditioning.  They compliment each other very well. Then I finished with 10 min T’ai Chi Chih active recovery.

Here is the exact workout

  • Strength Circuit #1: Double clean & press x5 , front squat x5, swings x5, snatch (single x 10) for 3 rounds no rest
  • Strength Circuit #2: Push Up x 10, renegade row x 5 each side, single leg dead lift x 5 each side for 3 rounds no rest
  • Cardio circuit #1: walking swings, battling ropes, TRX row, sandbag shouldering  for 2 rounds for 30 sec work/15 sec rest
  • Cardio circuit #2: farmers walk, hand-hand swings, TRX press, TRX one leg squats for 2 rounds for 30 sec work/15 sec rest
  • T’ai CHi Chih: Rocking Motion, Bird Flaps its wings, Bass Drum, Pulling Taffy variation #3, 6 healing sounds, cosmic consciousness pose.

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

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!

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!

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