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
Here I am in my studio Supreme Ultimate Fitness in Boca Raton, FL doing a T’ai Chi style Get Up. This a a true TOTALLY ZEN WORKOUT!
Why would you want to do this? Good questions and here are some reasons:
- Mindfulness – to bring yourself in the moment of the movement pattern
- Control – to gain better control of your body and mind while “flowing” through the get up
- Learning – trust me when I say you will learn a great deal about how you move by practicing like this once in a while
- Balance – you can do this on your off days and still get great benefit from the get up without stressing the body
There are just a few reasons. Let me know how you like it, please post your comments below. Thanks
Filed under Dale Buchanan, Kettlebells, T'ai Chi, Zen Workouts by admin
This is a great one I did this week at Supreme Ultimate Fitness. Total workout time around 26 minutes and will build strength and cardio. I followed this workout with T’ai Chi Chih and some stretching.
Here is is outlined for you. each set is 30 sec no rest:
- Swings left
- Swings right
- Pass around
- Goblet Squat
- Clean and press left
- Clean and Press right
- Pass around
- Goblet Squat
- Snatch left
- Snatch right
- hand-hand swings
- 2 hand swings
Total round time is 6 min. Rest 2-3 min and repeat 3 rounds. #rd round will be the hardest.
Post your comments below and let me know how you like it.
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Filed under Dale Buchanan, Fitness Classes, High Intensity Training, Kettlebells, T'ai Chi 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
