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
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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
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
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
