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
Using kettlebells on the beach for an intense workout is awesome. I break away from Supreme Ultimate Fitness in Boca Raton and head down to the beach once a week and use the bells in the sand. W work of caution; training with kettlebells on the beach is for advanced lifters only. The sand is soft and creates a very unstable foundation so you must be solid in your kettlebell technique and know how to stay rooted.
Here was my workout for today, kettlebells on the beach!
Two 80 lb kettlebells – You can use lighter is you want.
- 10 sets of Farmers walks superset with 10 swings
- 5 x 5 suitcase deadlift
- 3 supersets one arm rows (5 reps) and push ups (10)
- 3 sets of push press 3 reps L/R
- 2 sets clean and press 3 reps L/R
- 2 sets 5 reps floor press
- 4 supersets goblet squats (5) swings (10)
- probably more that I am forgetting because the heat wore me out
Working with double 80lb bells in the sand is hard work, especially the farmers walks.Check out this great kettlebell book below.
Filed under Dale Buchanan, Fitness Classes, High Intensity Training, Kettlebells, Tabatas, 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
