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
Filed under Dale Buchanan, High Intensity Training, Intervals, Kettlebells, RKC, TRX, Zen Workouts by admin
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.
Filed under Dale Buchanan, High Intensity Training, Intervals, Kettlebells, RKC, Sandbags, T'ai Chi, Tabatas, TRX, Zen Workouts by admin
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, strength, T'ai Chi, Zen Workouts 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
