This is s repost from a workout on June 21, 2010
Here is a great Kettlebell Press workout that I did at Supreme Ultimate Fitness in Boca Raton, FL last week.
- Double 24kg military press x 5
- Single 32kg push press x 3 L/R
- Single 36kg push press x 3 L/R
Rest 2 minute then repeat 5 x
Gain more muscle using kettlebells, check out this new book by Geoff Neupert below
Note: this posted workout did not come from the Kettlebell Muscle book.
Filed under Dale Buchanan, High Intensity Training, Kettlebells, RKC, 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!
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Filed under High Intensity Training, Intervals, Kettlebells, T'ai Chi, TRX, Zen Workouts by admin
Here is a great sample of the Turkish Get Up workout with no weight (naked get up) at Supreme Ultimate Fitness in Boca Raton during the Meetup group South Florida Kettlebell Club event Kettlebell Basics Workshop on July 17, 2010.
We hold a workshop every month. Be sure to join the meetup group or fan page for updates. Also, subscribe to our email newsletter to the right.
You can also see more of the the pictures on the facebook fan page here
Filed under Dale Buchanan, Fitness Classes, High Intensity Training, Intervals, Kettlebells, Zen Workouts by admin
Here is a great double kettlebell workout I did at my studio Supreme Ultimate Fitness in Boca Raton. I am using 16kg bells for 5 sets of 5 reps each exercise.
Gain more muscle using kettlebells, check out this new book by Geoff Neupert below
Note: this posted workout did not come from the Kettlebell Muscle book.
Filed under Dale Buchanan, High Intensity Training, Intervals, Kettlebells, Zen Workouts by admin
