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
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
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
