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 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
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!
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Filed under Dale Buchanan, Fitness Classes, High Intensity Training, Intervals, Kettlebells, 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
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
