squats

"Back To The Future" Kettlebell Workout 1

"I have been impressed with the urgency of doing. Knowing is not enough; we must apply. Being willing is not enough; we must do." -Leonardo Da Vinci

"Back To The Future" Kettlebell Workout 1

Warmup: Synergy Dynamics

Perform the following with a partner (distributing the reps equally), or perform half of the reps solo FOR TIME. Break up the reps and movements however you'd like as long as you and your partner finish 200 of each total between the 2 of you or 100 total for going solo.

200x Prisoner Squats 200x One Arm Thrusters 200x Burpees 200x V-Situps 200x Heavy 2 Hand Swings

New Warrior Training Comes To Chicagoland

Too many people dread the gym and dread working out. Guess what, and this might be a news flash to many of you, so do I. Seriously... I really do. BUT I enjoy playing and having fun. That's what life should be all about. Beyond sissy situps, squats, and pushups you have Sincere Hogan's "New Warrior Training". New Warrior Training is about playing NOT working out. Go back to the days you truly enjoyed life and moving like a kid. That's what it's about. Learn how to play effectively, safely, intensely, and get fit at the same time as truly enjoying every bit of the process.

Personally I always love learning new things and Chicagoland you have that opportunity coming to you on May 14th only at Synergy Kettlebell Training. Sincere Hogan, of New Warrior Training & one of the best of the best fit coaches worldwide, and I are teaming up for an exclusive workshop on the ultimate blending of bodyweight movements and Kettlebells. What you will learn will be things you've never seen before and some you have. Time to learn how to play baby and become a better at who we are.

I can say a lot of things about this, but who better than to hear all about it straight from THE MAN himself...

 

Click Here to register now for the Chicago New Warrior Training Workshop upcoming on May 14th at Synergy Kettlebell Training.   *IF YOU'RE A SYNERGY KETTLEBELL TRAINING MEMBER YOU GET A NICE DISCOUNT ON THE WORKSHOP SO CONTACT SINCERE OR BOB FOR THE COUPON CODE.

 

In case you can't make it, grab your copy of the brand spankin new DVD released directly from Sincere Hogan today!

Sincere Hogan's New Warrior Bodyweight Animal Training DVD

The Ultimate Bodyweight Conditioning for Strength & Fat Loss Workshop DVD The Ultimate Bodyweight Training DVD for strength & fat loss.

 

Two Bell Hell 2.0 Kettlebell Workout 2

"An idea is worthless unless you use it." -John Maxwell (Injoy, Inc.)

"Two Bell Hell 2.0" Kettlebell Workout 2

This is an awesome workout. Grab a couple medium weighted bells and go to work. Get results!

Warmup: Synergy Dynamics

Your Skinny Strong Blaster: AMRAP (As Many Rounds As Possible) in 25 min.

10x of everything

Double Swings (outside or inside) Goblet Situps Double Outside Cleans See Saw Presses Double Rack Split Squats Double Alternating Rows Standups From Back

Finisher: 150x Superman Crunches

Remember if you're a Kettlebell Trainer and you're using any portion of these workouts definitely let me know howthings are going. I like hearing feedback. Even if you're not a Kettlebell Trainer let me hear your voice and leave me a comment with how everything went for you. Thx!

If you'd like to become a certified Kettlebell instructor, or continue your education of becoming a better leader, and teach others (mainly group Kettlebell classes) how to get Skinny Strong we're now offering an exclusive online Synergy Advanced Kettlebell Instructor course. Everything in the course is comprehensive in that it delves deep into not only the specific Kettlebell movements, but also how to lead group classes with all the tools you need to become successful business wise. > Click HERE to learn more <

From Yesterday Kettlebell Workouts 2 & 3

Today I'm gonna give you a double double feature. Here's not 1, but TWO totally awesome Kettlebell workouts for you to give a go and let me know how you fair. Leave me a comment letting me know what you thought and if you have any questions. Oh and isn't the below picture just AWESOME?!!!

 

From Yesterday Kettlebell Workout 2

 

Thinking is easy, acting is difficult, and to put one's thoughts into action is the most difficult thing in the world. -Johann Wolfgang von Goethe

Warmup: Synergy Dynamics

Technique Practice: Windmills 3 x 8

Your Fat Blaster: R5, M1, M1 rest btwn rds See-Saw Lying Press (2 bell hell) Long Cycle- R/L Sumo Deadlift Highpull (go med- heavy)

Finisher: 130 Russian Twists

From Yesterday Kettlebell Workout 3

Even if you're on the right track you'll get run over if you just sit there. -Will Rogers

Warmup: Synergy Dynamics

Technique Practice: Overhead Lunge- R/L 4 x 10

Workout Breakdown: To help remove some confusion allow me to simplify this workout. You will see 2 main intervals and 2 movements per round.

First was 2 total minutes of Jerks (men= 2 Bell Hell & women= M1 right/M1 left) with the timer beeping every 5 seconds to Jerk either every 5 sec or with 5 sec lockout or 5 sec racked- depending on the round. Then rest 15 seconds (don't count that in the interval timing). Second is the 30 seconds of the Interim Movement and its 30 second rest directly after and prior to beginning the very next round. That is it.

Your Fat Blaster: R1) M2 Jerks or Push Press (men = 2 Bell Hell & women perform M1 right/M1 left, Set the timer to beep every 5 seconds and when it beeps perform your rep.) S15 Rest

Interim Round Movements: S30 Jump Squat after R1, Double Jerk Squats (fast) after R2, Overhead Squats- R/L after R3, VERY Heavy 2 Hand Swings after R4 S30 rest before next round.

R2) M2 Jerks or Push Press (men = 2 Bell Hell & women perform M1 right/M1 left, Set the timer to beep every 5 seconds and when it beeps lift and overhead lockout hold for 5 seconds and then when it beeps again rack for 5 seconds. Repeat like that for M2.

S15 rest Then perform the relative "Interim Round Movement".

R3) Same M2 set as R1 S15 rest Then perform the relative"Interim Round Movement".

R4) Same M2 set as R2 S15 rest Then perform the relative"Interim Round Movement".

Finisher: 300 Jumping Jax OR Mountain Climbers OR 150 of both

The Good, The Bad, & The Ugly Kettlebell Workout 13

A good plan implemented today is better than a perfect plan implemented tomorrow. -George Patton

The Good, The Bad, & The Ugly Kettlebell Workout 13

Warmup: Synergy Dynamics

The Good: Racked Reverse Lunges 5 x 5 per leg (25x total each leg, alternate every 5 reps)

The Bad: As Many Rounds As Possible In M10 5x Kettlebell Rows- R/L (med bell) 10x Super Plank Pushups(full plank on hands to forearms & back up) 5x Rack Squats- R/L (med-heavy bell)

The Ugly: R3, 50/10 Plank Superman Crunches Virtual Jump Rope

Give this a shot and leave me a comment to let me know how you did and what you thought. After your workout make sure you always drink a solid protein smoothie. Another one of my favorites is made with hemp protein which is great fast digesting protein and good fat. Then I mix in some raw cacao nibs, organic strawberries, a banana, and acai berry powder for a super packed shake.

After everyone of your workouts and before you go to bed every night make sure you spray on your Magnesium Oil for faster recovery and energy levels. Here's what I personally use and have seen the best results:

Mahler's Aggressive Strength - MikeMahler.com Free Shipping On All Orders (US only)

Why Take Magnesium Oil? It directly helps support hormone production, increase energy, reduce muscle soreness, lose stomach fat, helps you sleep better at night, and ramp up heart health! Transdermal is the best. Get Your Magnesium Oil HERE.

The Good, The Bad, & The Ugly Kettlebell Workout 5

Do not wait for your ship to come in- swim out to it. -Author Unknown

"The Good, The Bad, & The Ugly" workout 5

Warmup: Synergy Dynamics

The Good: 5x5 Turkish Get Up

The Bad: R2 M1, M1 rest between sets and rounds Overhead Squats per arm, per weight (2 bells, one medium weight and one ligther, or use dowel)

The Ugly: R3, S45, S45 btwn rds Tasmanian Towel Star Planks- R/L (sub to full plank if unable to perform star plank)

 

Give this a shot and leave me a comment to let me know how you did and what you thought. After your workout make sure you always drink a solid protein smoothie. One of my favorites is made with hemp protein which is great fast digesting protein and good fat. Then I mix in some fresh noni & mangosteen juice, organic blueberries, a banana, and acai berry powder for a super packed shake.

After everyone of your workouts and before you go to bed every night make sure you spray on your Magnesium Oil for faster recovery and energy levels. Here's what I personally use and have seen the best results:

Mahler's Aggressive Strength - MikeMahler.com Free Shipping On All Orders (US only)

Why Take Magnesium Oil? It directly helps support hormone production, increase energy, reduce muscle soreness, lose stomach fat, helps you sleep better at night, and ramp up heart health! Transdermal is the best. Find out more information HERE.

Kettlebell Sport Practice 101: The Money $$$et

Kettlebell Sport Practice 101: Practice in thy movement improves thy movement. Forget the misc crap that wastes ur time. I used to be a HUGE believer in keeping things as simple as simple may be. In fact Lisa and I just minimized a bit of our lives by going through all our clothes, kitchenware, office stuff, electronics, etc and got rid of everything we either did not use or didn't need. It has actually been a super empowering and liberating experience.

In my 4 years of Kettlebell fitness training and short couple years experience in Kettlebell Sport specific training I'm finding that the protocols in the exact methodology of training is and should be quite simple. Often times people get in the mindset that they need to change things up so often so that their body stays "confused". There seems to be this bandwagon of fitness professionals who believe by varying day to day workouts on the extreme side is beneficial to the body in that it won't be able to adapt and be forced to change. In reality, the only thing that's doing is confusing the body from adapting to the stress load placed upon it in the practiced movements and prohibiting it from growing through progressions of any specific skill practice.

Look at any group of elite athletes and the one thing that is consistent between all of them is the simplicity of their training. In fact many of them have a similar training regimen for years and years. Their goal is to get better at one or two particular main skills.

If Michael Jordan didn't go out and shoot hoops every day and instead decided to ride a bike or play some lacrosse(nothing wrong with either) then he would never have been the amazing athlete that he became. If Michael Phelps didn't jump in the pool every day shave every hair from his body (optional thought here) to make him the best swimmer in the world by swimming lap after lap after lap after lap then he wouldn't be as good as he is. You can only switch up swimming laps in so many ways. The focus here is their consistent practice of the relevant basics of their desired skill in order to become better.

Kettlebell Sport is the same way. Our goal, first and foremost, is to train for and last 10 minutes on the competition platform. Along the wayside people, I was one of them, got sidetracked with training for reps before they can last the time. First is the time and then fill in the gaps with reps long before jumping up in Kettlebell weight.

When you can perform the reps, with the appropriate weight, in a comfortable range to survive 10 minutes then increase your pace. When your pace gets to such that you are performing high level reps for 10 minutes then you can progress to the next size bells. If you prematurely jump bells you will suffer not only physically, but also the timing and possibly technique.

Trying to force your body to give you more reps when all you can do is 3 or 4 minutes is not a good game plan. 3-4 minutes sets with the heavier bells can be tossed in here and there as assistance sets after your main practice, but first master the bells you can go 10 minutes with before jumping up. Always remember that 10 minutes is our goal. No one cares if we can do 3, 4, 5, or even 8 minutes. 10 minutes is what everyone wants to see and see us survive. That is a sign of a well trained and conditioned girevik. Once you get to 10 minutes fill in the reps from there.

As Gordon Gecko, in the movie Wall Street, would say: "Greed Is Good", but this is certainly not the case in Kettlebell Sport training. Personally, I had to eat some humble pie myself for a while and drop bell weight so I can get my pace and conditioning up. Once I did I am now more solid in what I'm currently doing. What I'm currently doing is 1 main Money Set every day for 5 days and never shorter than 6 minutes unless I feel lousy one day then I'll toss around for 5 min, but that's not gonna be too often. Focus on the main set as your bread and butter, work your butt off to give everything you've got left when that one main set isover, and after you're done with that set all you have is only bounced checks to write cause you have nothing left to give. That's the Money Set Training and it just works. When it's all said and done your specific Kettlebell Sport work should only take you 20 min or less, and the money set is only 10 minutes or less, with most days being 5-7 min. Beyond that assistance work and your cooldown. In my cooldown I literally spend 2-3 times the time stretching, yoga postures, etc than I did with my Kettlebell work. That is it. There are no secrets... just attention to simplicity and hard work. Do that and your results will come. Stop over-thinking it.