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
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 40 minute workout I did today at Supreme Ultimate Fitness in Boca Raton, FL.
- 7 ladders kettlebell clean and press 1,2,3 with 24kg
- sledge hammer 10x each side and 5 tire flips
- TRX push, row, one leg squat
- 5 x 20 swings with 24kg
Filed under Dale Buchanan, High Intensity Training, Kettlebells, TRX, Zen Workouts by admin
