Dale’s Raw Foods is a new company founded by Dale Buchanan offering his own creations of Raw Vegan Products
- Dale’s Raw Food Bars
- Dale’s Raw Protein Bars
- Dale’s Raw Protein
- Dale’s Raw Trail Mix
- Plus…a variety of other raw vegan superfoods
Visit Dale’s Raw Foods for more info on these great products.
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Filed under Dale Buchanan, Nutrition by admin
Lot’s of fun training this month at Supreme Ultimate Fitness in Boca Raton.
- 450lb Trap Bar Dead Lift
- 65lb barbell Get Up
- 45lb Plate Press
Here is a short video
Filed under Dale Buchanan, High Intensity Training, Zen Workouts, strength 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
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
