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
Today’s workout was brutal 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, Sandbags, T'ai Chi, TRX, Tabatas, Zen Workouts by admin
Here is a nice workout you can do in 5 min 20 sec. Set the gymboss timer for 30 sec work and 10 sec rest. Move fast from one exercise to the other. This footage was shot at Supreme Ultimate Fitness in Boca Raton. Do the following 4 exercises 2 times each.
- Kettlebell Swings
- Battling Rope – any exercise
- TRX Row
- Sandbag Shouldering
Filed under Dale Buchanan, Fitness Classes, High Intensity Training, Intervals, Kettlebells, Sandbags, TRX, Zen Workouts by admin
I am creating this journal as part of my commitment to complete the 10,000 Kettlebell Swing Challenge at Supreme Ultimate Fitness in Boca Raton for January. I started off doing 300 swings per day, then on Jan 13 started 350 per day, then on Jan 20, started 400/day while resting only one day. This is in addition to all of the other kettlebell exercises I do such as Turkish Get Ups, Presses, Snatches, etc.
NOTE: I am writing a wonderful article on my personal journey and expereince of the 10,000 Kettlebell Swing Challenge
I started off using 16lg and 20kg bells and quickly worked up to adding 24kg bell for 1/3 of the reps.
UPDATE: As of Jan 16 I have now added a 28kg bells for 1/4 of the reps.
You can do a similar challenge, the 3000 swings in 30 days with the facebook group. It’s a lot of fun and a great way to test your mental and physical toughness. I encourage everyone to try it. You must keep good form and use a challenging weight. Don’t be surprised when you lose a few extra pounds as well
Here is the journal:
- Jan 1 – 300 swings: total broken up into two 150 swing workouts one on my own and one with my clients – also did press ladders and snatches
- Jan 2 – 300 swings : Did the 300 swing workout, resting for total of 2 min – attempted GS style but was not my best technique – video here
- Jan 3 – 300 swings: mixed up the swings, – (all hardstlye) 2 hand, one hand, alternating with snatches and presses – GREAT WORKOUT!
- Jan 4 – 300 swings: Did 150 swings in morning and another 150 with clients in evening along with various squats, snatches, presses, etc.
- Jan 5 – 300 swings: 150 in morning, 150 in the evening with 24kg alternating reps with Turkish Get Ups (5 each side). Awesome!
- Jan 6 – 300+ swings: 150 on my own and then another 150+ teaching 2 classes
- Jan 7 – 300 swings: 25 swings, TGU right, 25 swings, TGU right – repeated until I did 300 swings and 12 TGU’s (6 each side) – FANTASTIC!
- Jan 8 – 300 swings – Did Dave Whitley’s Furnace Workout. – video coming soon
- Jan 9 – 300 swings – 25 swings alternating with 10 reps of TRX and Sangbag exercises. Here is video – new stuff that I love!
- Jan 10 – no workout today – I was helping the homeless people in Miami and the dogs and the animal shelter
- Jan 11 – 300 swings – 150 0n my own and another 150 with my class, alternating 25 swings with TRX exercises – will post video soon
- Jan 12 – 300 swings on my own – good swing practice.
- Jan 13 – 350 swings in a row with a few short breaks then 5 TGU’s on each side
- Jan 14 – 350 swings in 5 sets of 70 using 2 arm and 1 arm combos – exhausted!
- Jan 15 – 350 swings nonstop then 10 get up sit ups each side.
- Jan 16 – 350 swings in sets of 25 – Added a 28kg(62lb) kettlebell to the mix for 1/4 of the reps – Also did some TGU technique work
- Jan 17 – 350 swings in sets of 25 using the 24kg and 28kg – also did 20 snatches each side with 26kg (62lb) kettlebell
- Jan 18 – 350 swings with 24kg and 32kg bells. also did 10 snatches with 32kg – here is the video
- Jan 19 – 350 swings with 24kg – 9 snatches each with 32, 28,and 24kg bell
- Jan 20 – Rest day
- Jan 21 – 400 swings in 10 sets of 40 with 24kg bell and 3 pull ups in between sets – THIS ROCKED! Hard
- Jan 22 – 400 swings with 16kg bell, including some fun variations shown in this video.
- Jan 23 – 400 swings – 200 2-handed in 8:24 with 24kg bell, then 100 1-handed in 2:30 with 16kg bell for 2 rounds. – AWESOME WORKOUT!
- Jan 24 – no workout, too exhausted
- Jan 25 – 550 swings: am workout 200 one hand w/16kg, 25 each with 24kg, 28kg, 32kg, 36kg. Evening workout 100 one had 16kg, 100 1/2 hand 20kg, finished with 5 sets of 10 2 hand with 40kg 30 sec rest between sets - most swings and most weight i have ever done swings with yet.
- Jan 26 – 500 swings: am workout 200 one hand w/16kg at 2:30 each, 100 w/24kg at 4:23. Evening workout 100 one hand w/16kg, 4 sets of 25 two hand w/28kg. = 8000 swings so far, only 2000 more and in 5 days.
- Jan 27 – 500 swings, 300 in AM, 200 in PM, mix of two and one hand 16kg-24kg bells.
- Jan 28 – 500 swings, 400 in am, 100 in afternoon. This day was brutal and almost killed me. Serious over-training happening here.
- Jan 29 – 1000 swings!!! – This was a brutal workout and I’m glad it’s over now. Took me 2 hours to do 1000 swings, all done with combo of 24-28kg two hand and 16-20kg one hand, variety of sets from 10-100. Mission complete!!!
10,000 KETTLEBELL SWINGS CHALLENGE IS NOW COMPLETE.
Filed under Dale Buchanan, Fitness Classes, High Intensity Training, Intervals, Kettlebells, Sandbags, TRX, Uncategorized, Zen Workouts by admin
This is what we do at Supreme Ultimate Fitness in Boca Raton, FL
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Filed under Fitness Classes, High Intensity Training, Intervals, Kettlebells, Sandbags, TRX, Tabatas, Uncategorized by admin
