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 repost from Oct 2010
Here is a client of mine, Kelly, demonstrating the Get Up at Supreme Ultimate Fitness in Boca Raton during the Kettlebell Basics Workshop on October 9, 2010. Notice the precision, attention to detail, control, and strength. Nice job Kelly!
For more video check out my youtube channel http://www.youtube.com/user/DaleFitness
Filed under Dale Buchanan, Fitness Classes, High Intensity Training, Kettlebells, lecture, 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
This month I set 2 new kettlebell PR’s, one was a 97lb (44kg) Military Press and the other a 70lb (32kg) Pistol or one leg squat. The program I have been using to get the new strength comes from following the book Kettlebell Muscle. If you have not tried this program yet I suggest you start now. At Supreme Ultimate Fitness in Boca Raton I have all of my clients, even females, using Kettlebell Muscle. Check out my PR’s on video
Order Kettlebell Muscle here:
Filed under Dale Buchanan, High Intensity Training, Kettlebells, Uncategorized, 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
