remember... your body doesn't care what your excuse is.

June 17th, 2009

2009-06-17T07:13:00.002-05:00

Grab your Dice for this workout and set your Gymboss Interval Timer for 30 seconds work, 30 seconds rest.

This workout is all by chance. Whatever you roll you do.

Clean, Squat, Push Press right side 30 sec, 30 sec rest, left side 30 sec

Clean, Squat, Push Press left side 30 sec, 30 rest, right side 30 sec

Snatches or High Pulls 30 sec right, 30 sec left without setting it down

Figure 8 to a Hold 30 sec work, 30 sec rest, 30 sec work

Heartbeats 30 sec

Bodyweight Plank 30 sec work, 30 sec rest, 30 sec work

Go for 30-40 min. Great workout to do with a group!

June 4th, 2009

2009-06-04T06:56:00.002-05:00

Grab your deck of cards for this workout, but wait...

You'll only be using all Kings, Queens, Jacks, Aces and Jokers.

Kings = Clean, Squat, Push Press right 30 sec, rest 30 sec, left 30 sec
Queens = 2-Hand Swings 30 sec work, 30 sec rest, 30 sec work
Jacks = 3 min of Turkish Get Ups alternating sides
Aces = Burpees 30 sec work, 30 sec rest, 30 sec work
Jokers = Bear Crawl 40-50 yards

Good luck!

June 1st 2009

2009-06-01T07:10:00.002-05:00

This is a good Monday workout.

1 Arm Swings (R)
1 Arm Swings (L)
Goblet Squats
Alternating Kettlebell Lunges
High Pulls (R)
High Pulls (L)
Figure 8 to a Hold
Push Press (R)
Push Press (L)
2 Hand Swings

4 rounds of different intervals.

30 sec work 30 sec rest
25 sec work 25 sec rest
20 sec work 20 sec rest
25 sec, no rest. Try to go without setting the bell down.

If you don't have a Gymboss Interval Timer get one.

First Workout at the NEW Training Center

2009-05-17T09:03:00.005-05:00

We opened the doors on the new Training Center yesterday with much excitement. All 28 clients who participated gave the new facility a huge thumbs up!

If you live in the area stop by and see it for yourself. If not, I will be getting more pictures up along with a video tour in the coming days.

Why training barefoot is beneficial

2009-04-28T04:03:00.002-05:00

Increase performance & reduce injury by clarifying the brain's proprioceptive map

Why training barefoot is beneficial

Sara Cheatham M.S., Sr. RKC

Proprioception can be thought of as the brain's ability to know where the body is in space and time without keeping constant conscious awareness of it and the world around it. This constant feedback and feed forward system is possible because of the influence of mechanoreceptors and nociceptors housed throughout the body, with highest concentration in joint abundant areas such as the feet, hands, and spine. Proprioception is for an individual what an actor wearing a motion sensory suit is to generating 3-D computer images for a movie; it provides a map of the individual's body.

Proprioception is a survival based concept that can be enhanced or inhibited by shoes and training surface. Because the feet have large numbers of receptors, they significantly influence proprioception. When stiff, thick-soled, highly cushioned, tightly laced shoes are worn, even for a short period of time, the proprioceptive map becomes blurred making the individual vulnerable and unstable.

Footwear is a highly underestimated in its influence upon pain and injury. Shoes have become more of a style and status symbol than protective, functional aids for walking and running. It becomes quite a reckless way of operating. The atrophying effects of wearing a cast to immobilize a broken arm or leg can easily translate to weakened feet from wearing unsatisfactory foot wear. Shoes marketed as "stabilizing," "motion controlled," and "cushioned," decrease foot mobility like casts and therefore decrease mechanoreception of the feet. The best shoe choice is one that can bend in half at the arch (when not on the foot). Decreased mechanoreceptors in the feet from "stable," "motion controlled," or "cushioned" shoes is like removing sensors from an actor's motion sensory suit; There is no feed to or from the feet, and ultimately to where the body connects with the earth.

Furthermore, as mechanoreceptors decrease, nociceptors increase. Nociceptors transmit noxious stimuli, such as pain, to the brain. Repetitively twisting and spraining an ankle in the same (physiological) spot is an indication of high nociceptors, low mechanoreceptors, and translates to poor proprioception. Operating with poor proprioception and under a constant influence of threat from foot and ankle pain, caused by poor shoe choice, leads to an individual's subconscious constantly being on guard to protect against injury. If the brain is consumed by protecting against injury it cannot perform optimally in the autonomous task of walking, none-the-less the stress of lifting and moving under heavy training loads.

Choosing thinner soled, more mobile shoes force the feet to re-wire to increase mechanoreceptors, decreasing nociceptors. The feet become conditioned to provide support themselves, rather than the shoes. Doing so will resolve, or at least decrease the incidence of strains, sprains, and pain around the feet and ankles (which incidentally causes pain throughout the body) as well as improve physique. Physical improvement is a result of a clear proprioceptive map: More and better feedback to the brain from the entire system improves the brain's message relaying ability and agility.

In addition to poor shoe choice, it has become popular to cross-train on equipment such as elliptical trainers and treadmills to improve the cardiovascular system. However, this provokes more risk than benefit. Our systems are hard-wired to function in a world that our posterior chain works against (Newton's Law) and moves past as we progress across terrain. Treadmills, elliptical trainers, and the like, skew the proprioceptive map by confusing the nervous system. Because the terrain moves under us, yet stays stationary around us, the brain misfires (or does not fire at all) the true movers of locomotion that make up the posterior chain. The carryover to the real world is a confused brain working with an underdeveloped posterior chain, which consequently leads to increased weakness, injury, and chronic pain.

The bottom line is: Neural tone, the clarity of an individual's body map, increases through true proprioceptive enhancement, translating ultimately to healthier muscular tone. This correlates to improved performance and physique with reduced injury, pain, and immobility. Training or cross-training indoors on stationary devices with cushiony, stiff-soled shoes should be discouraged in the effort to expedite training results and goals. Instead, training outdoors in mobile, thin soled shoes, or barefoot as much as possible will enhance neural and muscular tone, respectively.

Sara Cheatham M.S., Sr RKC is also a Level IV Z-Health movement coach currently stationed at Pope AFB/Fort Bragg, NC. Sara is available for workshops, military PT, group sessions, and personal training.

April 25th, 2009

2009-04-25T20:40:00.002-05:00

Keep it simple!

Grab a partner and set your Gymboss Interval Timer to 50 seconds work and 10 seconds rest.

This workout is broken down into 4 stations. You will complete it partner style (you go, I go) staying at each station for a total of 8 minutes or 4 rounds each between you and your partner.

Box Jumps or Burpee to Box Jumps
Overhead Bodyweight Squats
2 - Hand Kettlebell Swings
Double Push Press

Your working for 50 seconds so be smart with your kettlebell selection. Focus on solid technique. The biggest mistake I see people make is trying to go too fast. Slow down and really zero in on the movement.

April 19, 2009

2009-04-19T06:44:00.001-05:00

This was a great workout for Saturday morning. On your own as fast as you can complete it.

30 Push Ups
10 Burpees or Squat Thrust
60 Prisoner Lunges (30 r, 30 l)
10 Burpees or Squat Thrust
60 2 - Hand Kettlebell Swings
10 Burpees or Squat Thrust
60 Push Presses (30 r, 30 l)
10 Burpees or Squat Thrust
60 Spiderman Climbs (30 r, 30 l)
10 Burpees or Squat Thrust
60 Snatches (30 r, 30 l)
10 Burpees or Squat Thrust

I great way to do the single arm and single leg exercises is doing ladders up and ladders down.

For example Snatches: 1 snatch right, 1 snatch left, 2 snatches right, 2 snatches left, 3 snatches right, 3 snatches left keep working your way up the ladder to 5 reps per side. Repeat 5 reps right, 5 reps left. Then work your way down the ladder 4, 3, 2, 1 each side. When completed that is 60 total reps 30 right and 30 left. The goal is to do it without ever setting the kettlebell on the floor.

You can use the same ladder method for the Prisoner Lunges, Push Presses and Spiderman Climb.

If you're not breathing heavy after this workout it's your own fault!!!

2009-04-11T05:41:00.002-05:00

Many of you that watch the TV show Biggest Loser witnessed the workout the other night that included Kettlebells. I have to say I'm glad I didn't see it. But, thanks to my good friend Brad Nelson you can watch the review of Jillian Michaels kettlebell technique over at his blog, BradRants.com or just go here http://clicks.aweber.com/y/ct/?l=ONw.0&m=1a7pCXfJfs4Bb1&b=YB8P.CYNDF7VWo7VROmgKg

While we're on the subject of teaching proper kettlebell technique it's a good time to get you a quote I've been saving from the Chief Science Officer of American Council on Exercise or as most people refer to it as ACE.

If you've never heard of ACE here is some background:

Our Mission

The American Council on Exercise® is a nonprofit organization committed to enriching quality of life through safe and effective exercise and physical activity. As America’s Authority on Fitness, ACE protects all segments of society against ineffective fitness products, programs and trends through its ongoing public education, outreach and research. ACE further protects the public by setting certification and continuing education standards for fitness professionals.

Background

Founded in 1985, today ACE is one of the largest fitness certification, education and training organizations in the world. We currently have more than 40,000 certified fitness professionals in 107 countries. ACE certification, continuing education and training are among the most respected in the fitness industry.

Not too long ago ACE put out some of their own Kettlebell Demo's on their youtube page that also got quite a response from many Certified Kettlebell Instructors. The response was so huge that they actually took the videos off of the site and had this to say:

"Due to the complex nature of kettlebell training and the level of in-depth instruction our audience desires for this subject, the American Council on Exercise has decided to remove our video overview on kettlebell exercises. We recognize that our short video format does not lend itself well to this subject and we want to ensure we are continuing to fulfill our non-profit mission of protecting the public. Until a more detailed video is available, we have recommended to our audience that they visit the Dragon Door website for in-depth information and instruction on kettlebells. - Cedric Bryant, Ph.D., FACSM, Chief Science Officer, American Council on Exercise"

This is all more evidence you should seek out the professionals to learn proper Kettlebell techniques. Find an RKC near you and pay them whatever they charge to get trained.

April 9, 2009

2009-04-09T06:53:00.002-05:00

Simple is good!

Turkish Get Ups (4 min).
2 Hand Swings (30 sec work 30 sec rest for 4 min).
Turkish Get Ups (4 min).
Figure 8 to a Hold (30 sec work 30 sec rest for 4 min).
Turkish Get Ups (4 min).
Snatches or High Pulls (30 sec right 30 sec rest 30 sec left 30 sec rest 4 min).

Take 1 minute rest between each set.

April 6, 2009

2009-04-06T07:30:00.002-05:00

Down the Ladder today...

Single Arm Swings (r & l)
Push Ups
Alternating Cleans (r& l)
Push Press (r & l)
Alternating Lunges (r & l)
Single Arm Rows (r & l)
Walkout Plank
Figure 8 to a Hold (r & l)

Round one is 10 reps right, 10 reps left. Round 2 is 8/8, round 3 is 6/6 and round 4 is 4/4. Push Ups and Walkout Planks are just 10, 8, 6, 4. Try and complete this one in under 30 minutes.

March 30, 2009

2009-03-30T07:04:00.002-05:00

Grab your Deck of Cards for this one...

Hearts = Swings (double face value)
Spades = Goblet Squats
Clubs = Snatches or High Pulls (Right & Left)
Diamonds = 5 Burpees or 10 Push Ups
All 12 Face Cards do 30 seconds of Figure 8 to a Hold

Take all Aces and Cards up to 5 out of the deck to start. This will make the lowest number a 5 for all exercises. Try and get through this in 30 minutes or less.

March 19th, 2009

2009-03-19T08:40:00.003-05:00

Set your Gymboss Interval Timer to 30 sec. work and 15 sec. rest.

Start with Goblet Squats as listed above for 30 sec. Rest 15 sec. The following 30 sec. perform 10 reps of Kettlebell Swings. It should take you between 15 & 20 sec. to get in 10 solid Swings. Rest 15 sec. and then start the next station in the circuit.

Complete 2 or 3 rounds. You can always mix it up. Today we started with 2 min. of Get Up Sit Ups. You could start with Turkish Get Ups 3-5 min. Maybe hit 3 min. of TGU's between each round of the circuit.

The workout is only limited by your ability to think outside the box. This is another reason to attend a regular Group Workout if you can. Your Trainer does the thinking for you. You just have to show up! Group ACCOUNTABILITY is huge!!! Going to the gym and wondering what exercise to do next is a big waste of time. 45 min. in and out the door getting more work done than most people who spend over an hour at the gym. What's your time worth???

Video demo below of the Kneeling Press.

March 18th, 2009

2009-03-18T08:04:00.007-05:00

Notice two different ways to position your hands while performing the Renegade Rows. The second picture demonstrates an alternative if you are doing multiple reps on the same side. First picture would be the true Renegade Row alternating sides every rep.

Set your Gymboss Interval Timer for 30 sec. work and 15 sec. rest.

Every exercise listed in black above will be completed on both the right and left sides. Example: 30 seconds Suitcase Deadlifts right side, 15 sec. rest followed by 30 sec. on the left side. Rest 15 sec. then perform the bodyweight drill in orange either for a solid minute and 15 sec. or 30 sec. on 15 sec. rest then 30 sec. on. Take about 25-30 sec. rest then move to the next station in the circuit. Complete 2 or 3 rounds.

March 16, 2009

2009-03-16T08:25:00.002-05:00

Set your Gymboss Interval Timer for 45 seconds work and 35 seconds rest.

Goblet Squats
Swings (right arm)
Swings (left arm)
Plank or Super Plank
Around the World
Figure 8 to a Hold
Dead Clean (right arm)
Dead Clean (left arm)

For today's workout you will alternate between the above listed exercise and KB Overhead Walks (pictured above). Start with Goblet Squats for 45 seconds. Rest 35 seconds. KB Overhead Walks right for about 30 yards, switch to the left go 30 yards or stop when you've gone 45 seconds. Work your way through the exercises doing KB Overhead Walks after each one.

Around the World should be done with a challenging weight. Heavy enough to strengthen your midsection and work your grip.

The Dead Cleans should also be done with a medium to heavy KB. Start with the KB between your feet and make sure to look straight ahead the entire time. Rip the KB off the floor and tighten your glutes at the top.

Enjoy!

Got Ropes? We Do!

2009-03-15T09:11:00.007-05:00

Buy Ropes Gone Wild Here!

The RKC Experience

2009-03-12T20:49:00.003-05:00

Take a few minutes and see what it's like to attend one of the RKC Certifications.

Better yet, register for the next RKC and experience it for yourself! GO HERE!

March 11, 2009

2009-03-11T14:00:00.002-05:00

Today I'm suggesting you give the Viking 300 Challenge a try in recognition of the 22 Vinton-Shellsburg High School athletes who have been preparing for the final testing of this competition.

Here's the Workout...
20 Push Ups
40 Prisoner Lunges
40 Kettlebell Push Presses (20 right hand / 20 left hand)
20 V-Ups
10 Walkout Planks
50 Kettlebell Swings
50 Burpees (no push up & no jump)
20 Hand 2 Hand Sumo Deadlifts
50 Mountain Climbers

March 9, 2009

2009-03-09T08:17:00.008-05:00

This was a great workout on Saturday. 16 people Enjoyed the Pain!

Set your Gymboss Interval Timer for 5 minutes and 90 seconds.

This is the 5-5-500 workout. 5 Stations, 5 minutes each station, for a total of 500 repetitions.

Prisoner Lunges or Prisoner Squats (100 reps total)

Bodyweight Exercises - Push Ups (20), Burpees (20), Walkout Plank (20), Mtn. Climbers (40) (100 reps total)

Swings (100 reps total)

Sumo Deadlift (100 reps total)

Snatches or High Pulls (50 r, 50l) (100 reps total)

You have 5 minutes at each station to complete 100 reps. Then you get 90 seconds rest between stations. You'll find some stations are more difficult than others. You can break down some of them by hitting 10 reps every 30 seconds. That will keep you on pace to reach the 100 reps in 5 minutes. You might want to reset your Gymboss Interval Timer for 30/30. Let us know what you think!

Water is good.

Rehydrate is better!!!

March 6, 2009

2009-03-06T07:34:00.004-06:00

Watch the Video demo below to get the full understanding of today's workout. It looks like this on the board.

Start with 3-5 minutes of Turkish Get Ups alternating right and left sides.

Set your Gymboss Interval Timer for 30 seconds work and 30 seconds rest.

High Pull right side 30 sec.
5 Burpees and rest 30 sec.
High Pull left side 30 sec.
5 Burpees and rest 30 sec.
High Pull right side 30 sec.
5 Burpees and rest 30 sec.
High Pull left side 30 sec.
5 Burpees and rest 30 sec.
High Pull right side 1:00 min.
complete rest for 30 sec.
High Pull left side 1:00 min.
Complete rest 1 1/2 - 2 min
Goblet Squats 30 sec.
5 Burpees and rest 30 sec.
repeat for 4 rounds
5th round go 1 min.
complet rest 1 1/2 - 2 min.
Push press right side 30 sec.
5 Burpees and rest 30 sec.
repeat for 2 rounds each side.
5 round 30 sec right followed by 30 left no rest.
Complete rest 1 1/2 - 2 min.
Figure 8 to a Hold 30 sec.
5 Burpees and rest 30 sec.
repeat for 4 rounds.
5th round go 1:00 min.

Have a nice Day!!!

March 4, 2009

2009-03-04T08:00:00.002-06:00

One Kettlebell is all you need for this type of workout. Today I'm going to let you design it. The possibilities are endless with this combo. The only suggestion I would give you is to go for about 20 minutes. Other than that you can go for a certain number of reps, go for time, up the ladder, down the ladder. Good Luck! If you come up with a good workout using this combo leave a comment below and share it with everyone.

Watch the short Video to learn the combo.

February 27, 2009

2009-02-27T11:50:00.004-06:00

Video below explains today's workout. SIMPLIFY your workout! Check it out...

February 26, 2009

2009-02-26T09:03:00.002-06:00

The Hidden Turkish Get Up!

Check out the short video for this one.

Here is the progression.

Burpee
Clean
Squat
Push Press
Reverse Turkish Get Up
Windmill
Snatches (5 reps)

Repeat...

This will take about 1 minute to complete for each side. How long do you go? As long as you can last! Stay focused and be smart when you get fatigued it's not a good idea to push the limit while holding a weight overhead.

February 24, 2009

2009-02-24T09:34:00.004-06:00

Set your Gymboss Interval Timer for 35 seconds work and 25 seconds rest. Complete the above circuit 3 times.

View the video demo below for instruction on the Lateral Swings and the Elevated Hand 2 Hand Sumo Deadlift.

February 18, 2009

2009-02-18T07:40:00.007-06:00

Set your Gymboss Interval Timer for 35 seconds work and 30 seconds rest. You will complete 3 rounds of the above circuit.

With Kettlebell Deadlifts you can go as heavy as you can with low reps. In 35 seconds with a heavy KB shoot for 6 or 7 reps.

Below is a another way to perform Lunges. Hold a KB bottoms up, press it overhead, keeping your elbows up extend your arms down placing the KB between your shoulders. Look straight ahead and do alternating Lunges.

On the Rings you will hook your feet, keep your back flat bring your knees to you chest. Then stay tight while pushing your legs back into the plank position and repeat.

Double Cleans from the dead position. Place the KB's back between your heels. Sit back and look forward as you grab the handles. Rotate your hands so your knuckles are almost facing each other. Drive your hips as you stand up keeping your elbows glued to your sides. Tense the glutes at the top. Lower to the floor, reposition and drive your hips again. Great explosive exercise.

February 16, 2009

2009-02-16T07:28:00.006-06:00

Today went like this...

Windmills 3 sets of 3/3

Only 2 exercises made up the rest of the workout. Swings and Goblet Squats or Burpees if you choose.

Starts with 25 Swings followed by 4 Goblet Squats. 24 Swings, 4 Goblet Squats, 23 Swings, 4 Goblet Squats, 22 Swings, 4 Goblet Squats. You get the picture. All the way down to 1 Swing, 4 Goblet Squats. You can do Burpees instead of Goblet Squats if you want.

I'm not going to tell you how may reps this workout is. You can add it up when you are finished!

Here is a picture of my new workout shirt I got to wear Saturday for Valentines Day. Sorry, this one is not for sale. It's a one of a kind. Our new Kettlebell Advantage shirts are just about ready though. Check back soon to get yours!

February 11, 2009

2009-02-11T10:59:00.003-06:00

Today's workout can be broken down into 2 separate segments. Strength-Power and Ballistic-Cardio.

Perform the Strength exercises first for the number of reps and sets listed above. Low reps = heavy weight. This might take you 30 minutes to complete. When going heavy for strength take your time and stay focused.

The second segment will go much faster. If you have a partner 2 Hand Swings can be done "You go, I go" style. 10 reps at a time for a total of 10 rounds or 100 Swings each. High Pulls and Snatches are Ladders up from 1 to 5 for two rounds. Example: 1 High Pull right, 1 High Pull left, 2 High Pulls right, 2 High Pulls left and so on up to 5 each side then your partner goes. Same for Snatches. This will give you 60 quality reps of each High Pulls and Snatches when done.

February 9, 2009

2009-02-09T09:19:00.005-06:00

The Viking 300 Challenge

20 Push Ups
40 Prisoner Lunges
40 Kettlebell Push Presses (20 right, 20 left)
20 V-Ups
10 Walkout Planks
50 Kettlebell Swings
50 Burpees
20 Hand 2 Hand Sumo Deadlifts
50 Mountain Climbers

We launched this as a contest with our local High School Men Sunday. Complete the circuit as fast as you can! For a short video demo visit Viking 300 Challenge.

February 3, 2009

2009-02-03T06:56:00.005-06:00

Set your Gymboss Interval Timer to 30 seconds work and 25 seconds rest.

Complete the above circuit 3 to 4 times. If you don't have a set of gymnastics rings you can substitute Burpees for the Knee Ups. Below is a picture of the Overhead Squat.

Notice we use the rope to assist. If you have a difficult time getting into a overhead squat put your heels up on something that is a couple inches off the floor. You will be amazed at the depth you can gain while keeping your back flat and arms locked out overhead. Give it a try.

February 2, 2009

2009-02-02T07:29:00.004-06:00

Set your Gymboss Interval Timer for 30 seconds work and 20 seconds rest. Complete the circuit below for 3 rounds. For all stations with singles hit 30 seconds on the right and 30 seconds on the left.

Below is a picture of the Kneeling Press. You will more than likely need to go with a lighter weight than you would use for a Standing Military Press. This is a great way to make a lighter bell more challenging. It's almost impossible to cheat while kneeling.

January 28, 2009

2009-01-28T07:20:00.003-06:00

Set your Gymboss Interval Timer for 30/30.

You can break this workout down into 5 exercises performed one at a time. This one works great with a partner also. 30 seconds work 30 seconds rest for 4 minutes (4 rounds) on the 5th round you will go for 1:00 full minute of work. Rest 1:00-2:00 minutes and move onto the next exercise. This workout will challenge your grip endurance with the swings. Give it a try and let us know what you think.

Hand 2 Hand Sumo Deadlift

Single Arm Swings (R & L)

Figure 8 to a Hold

2 Hand Swings

Spiderman Climb

VO2 Max Workout #4

2009-01-27T08:21:00.002-06:00

After instructing 2 great workout sessions this morning and watching my clients really get after it they drove me to get my 4th VO2 Max workout done this morning instead of waiting until this evening as I had planned.

Last session was Sat. going for 20 minutes of 15/15 hitting 7 reps with each arm using the 24 kg bell. Today I planned to increase to just 21 minutes. But if you've ever done high repetition Snatches you know when you get in a groove it's like attacking an animal. If you're a runner it's similar to the high you get when competing. Ended up going for 25 minutes and hitting 350 Snatches. I actually had plenty left in the tank as far as my cardio went but my hands were telling me to stop before I tore them up.

For those of you who do high intensity cardio I would strongly suggest you try some O2 Gold.

January 27, 2009

2009-01-27T07:45:00.004-06:00

Set your Gymboss Interval Timer to 30/20.

30 seconds work 20 seconds rest until you get to Snatches. For the Snatches you will go 30 seconds on the right followed by 30 seconds on the left. No rest. Take 1 minute rest and repeat the circuit for a total of 3 rounds. Kettlebell Push Backs and Hip Flexor Stretch are explained below.

Kettlebell Push Back

The goal here is to try and push the KB back as far as you can with your tailbone. Notice shins are vertical. Hinge at the crease just below your waist. Try and separate your chin and tailbone as far as you can. Weight back on your heels. If you do this correctly you will feel a big stretch directly behind your knee and up into your hamstrings.

Note: This is a remedial drill for the Kettlebell Swing. When performing Swings this is the body position at the bottom when you hike the KB back.

Hip Flexor Stretch

Think of your Hip Flexors as the brakes that are holding you back. We need to unlock them. This is a good drill to help increase your hip extension.

Lay on your back with your feet flat and back close to your butt. Arms flat to your sides. Put something between your knees. I'm using a towel. You can use a small med ball a pair of shoes anything really. Whatever you use try and crush it while you extend your hips to the sky. Keep everything tight. Especially your glutes and hold for about 3-5 seconds. Return to the floor and relax. Repeat several times and throughout the day everyday.

Unlock your breaks and run faster, jump higher, kick harder and just plain move better. Remember flexibility is gained a little bit everyday. You don't just wake up one day and become more flexible. Your body will try and go back to the old way.

Today's Beef!

2009-01-24T12:28:00.006-06:00

As some of you know I rent space in the back of our small towns 24 hour gym. This morning when I showed up for our Saturday workout I noticed the gym had a new piece of equipment. Check it out.

This beauty is stated as being a "completely new kind of cardiovascular training" That's what the manufacturers website says. Wow sounds good! You too can have one of these future clothes racks for just over $4,000. Granted you can probably pick one up slightly used for much less. Maybe even half price $2,000 would be a steal.

Or...

You could buy one of these odd looking things for $129.95. This would be labeled as a "completely old kind of cardiovascular training".

If you buy one of these you'll have plenty of money left over to pay for some basic instruction from a certified trainer because the kettlebell won't come with an instruction manual. Heck, you can't even plug the darn thing in next to the TV so you can watch CNN while your working out.

OK, you might be wondering where I'm going with this. Well first off, with the stepper you won't be going anywhere other than the spot at which it's parked (down and on the floor to the left of the TV). The kettlebell however has a handle for more than one reason but let's just say you can take it anywhere. The Marines take them to Iraq. Not sure the stepper would last through a sand storm or 120 degree heat.

Today's workout we introduced what's labeled as the VO2 Max workout. I won't go into length about the VO2 Max workout just know it's a kettlebell snatch workout 15 seconds of kettlebell snatches with the right arm and 15 seconds of rest followed by 15 seconds of snatches with the left arm 15 seconds of rest and repeat as many times as you can. Most people will hit between 6 & 8 reps in 15 seconds. Depends on your speed and how heavy the kettlebell is. Just to give my class a taste we just went for 5 minutes today. I think they got the idea. You have to build up some endurance to go longer.

Let's tie all this together.

I can't really say for sure how good a workout you will get on the stepper but let me break down the numbers for you on my VO2 Max workout today. This was no super human performance for any of you seasoned kettlebell people but here it is. I used a 24kg or 53 lb kettlebell. I've found a good pace for me is hitting 7 reps per arm every 15 seconds. Today I went for 20 minutes. It's been tested that performing a kettlebell snatch creates what's called virtual force on your body at a rate of about 4 times the actual weight of whatever size KB you are using. Think of it like jumping on your bathroom scale. What happens? The needle will spike higher than your actual weight. Follow me? The same happens at the bottom of the snatch. Your body is loaded with virtual force. To make it easy let's just say a 24kg KB is like loading your body with 200 lbs every rep of a snatch. Take my workout today for example. 20 minutes equals 280 snatches. Calculated out at 200 lbs of virtual force per snatch means I loaded my body with 56,000 lbs or 28 tons of weight. Not bad but I'm more impressed with my wife who went 15 minutes hitting 7 reps per side with the 12kg (26 lbs) for 210 total reps. She's just getting started!

Save some money and Join the Party!!! Post your comments below.

January 21, 2009

2009-01-21T07:23:00.003-06:00

I'm back! Sorry for the lack of blogging this past week. I had the opportunity to travel to Camp Pendleton California and assist with an RKC Kettlebell Certification Course for about 6o US Marines. Look for a blog post on that coming soon. Needless to say it was awesome!

Set your Gymboss Interval Timer 20/20.

This workout is not as confusing as it may look. Partner up if you have one. 20 seconds on 20 seconds off for everything except the Snatches. While your partner goes you rest. Everything is for 5 rounds. For Single Arm Rows, 1 Arm Swings and Snatches one round is after you complete the right and left side.

When you finish up with the Snatches I prefer to do 20 seconds right followed by 20 seconds left and then your partner goes. So you get 40 seconds of work followed by 40 seconds of rest. Good Luck

January 12, 2009

2009-01-12T08:20:00.003-06:00

Set your Gymboss Interval Timer for 30 minutes.

Partner up for this circuit if you can. You go I go style. Start with 2 reps per exercise alternating between you and your partner. Each round you will increase the reps by 2. Second round 4 reps, third round 6 reps, and so on. The first couple of rounds goes quick. See how many rounds you can get in 30 minutes.

Double Static Rows and Figure 8 to a Hold are 2 reps per side. So actually 4 reps total for the first round and 8 reps total for second round.

Sometimes finding motivation to workout is difficult. For these two guys it's never a problem when they push each other to the edge. To me there is nothing better than watching a Father and his Son workout together. It really makes me think of the days to come when I too will get the chance to workout with my boys.

Gerald and Patrick finished this one up in just under 31 minutes and cranked out a whopping 420 reps each.

Come and get some...

January 9, 2009

2009-01-09T10:39:00.003-06:00

Set your Gymboss Interval Timer for 2 minutes 30 seconds.

Today's workout idea comes from fellow RKC Jason C. Brown. We've changed it slightly to better fit our class.

You get 2 min. 30 sec. to complete the circuit above. However fast you complete it gives you the amount of rest before the next set. Try and get in 8 rounds or 20 min.

Several ways to make this more challenging.

Do 10-12 rounds.
Use a heavier KB.
Set your timer for 2:00 min.

The Next Kettlebell Intro Class

2009-01-07T17:53:00.003-06:00

Are you ready for a challenge in 2009? If you live in Eastern Iowa get registered for our next Kettlebell Intro Class this Friday. Details Here!

January 7, 2009

2009-01-07T07:06:00.002-06:00

3 rounds of the above circuit starting with 30 sec. work 25 sec. rest and increase the work time on your Gymboss Interval Timer 5 sec. each round.

If you don't have a set of Rings you can opt for regular Push Ups. Also if you don't have a pair of KB's for Double Static Row just make 2 stations out of it and do singles.

January 5, 2009

2009-01-05T07:20:00.002-06:00

Start out with 3 - 5 minutes of Turkish Get Ups.

Next set your Gymboss Interval Timer for 1:00 minute.

You will being 2 separate 12 minute circuits. The first circuit will be with the 3 exercises listed on the left above. Start with 8 reps of Double Push Press. Rest until the top of the minute. Next 6/6 reps of Tactical Lunge. Rest until the top of the minute. Last exercise in the circuit hit 6/6 reps of Snatches or High Pulls. Rest until the top of the minute. Repeat for a total of 4 rounds or 12 minutes.

Rest for 1 minute and go on to the next circuit listed above on the right.

The number of reps per exercise are just suggested. You can always do more reps or less depending on your training needs.

We have started allowing comments to these blog posts. Please give us some feedback after you complete the workouts and let us know what you think. Lead one.

January 2, 2009

2009-01-02T09:23:00.005-06:00

Set your Gymboss Interval Timer for 35 minutes.

This works great with a partner. Start with Goblet Squats for 10 reps. You rest while your partner goes. Stick with Goblet Squats until you go all the way down the ladder. When completed it's 55 solid reps. Then go on to the next listed exercise. Everything in red start with 6 reps and work down to 1. We made one change during the Spiderman Climb. Start that one with 6 reps right and 6 reps left alternating style and work down to 1/1.

With the partner style you go I go 35 minutes was about perfect. Remember all kettlebell workouts can be customized to your current level of fitness.

January 1, 2009

2009-01-01T09:49:00.003-06:00

Don't waste your money on workout equipment like this.

This is my $800 beauty. I purchased this new about 8 years ago with good intentions. But it didn't take me long to realize I had no motivation to workout in my basement. You probably won't either. Maybe it has something to do with that pile of dirty laundry staring back at me while trying to get in a quick workout. Then the phone rings... probably should answer it, maybe I just won the lottery. I'm sure you love your kids like I do mine but with small children it is nearly imposable to have 30 to 45 minutes without interruptions. "I need a drink... I have to go to the bathroom," do I need to continue?

This year take that hard earned money and invest it in your local personal trainer. If you can find a good one, they are priceless! Can I say that? Think about it. Accountability is the KING! Those cobweb's in the basement will not hold you accountable. I will though. So do what 9 of my other clients did this morning and come to a group kettlebell workout.

Here's what we did today.

Partner up if you have one. Otherwise no big deal you can do this alone, it's just not as much fun in my opinion. I feel people tend to work harder in a group setting.

Set your Gymboss Interval Timer to 30 seconds work and 30 seconds rest.

One Partner will be doing 3 minutes of continuous Turkish Get Ups switching hands every rep. The other Partner will do 2 Hand Swings for 30 seconds on and 30 seconds off for 3 minutes. Rest 1 minute and switch spots with your partner. Try and get 4 rounds. That will give you 12 minutes of Get Ups and about 250 2 Hand Swings. Do more or less depending on how you feel!

Happy New Year!!!

How do you Swing?

2008-12-30T07:25:00.003-06:00

One of the original RKC's Anthony DiLuglio answers the question about how high to Swing your Kettlebell. Want to take your Kettlebell overhead? SNATCH IT!

I believe if you can't say it better why try. Just give credit where credit is due. Right on Anthony.

Swing from art of strength on Vimeo.

December 29, 2008

2008-12-29T08:20:00.003-06:00

Set your Gymboss Timer for 40 sec. work and 5 sec. rest.

Not much rest on this one. Go from one movement to the next for all 6 exercises. Rest 1:30 - 2:00 minutes and repeat for a total of 5 rounds.

February 9, 2009

2008-12-27T08:08:00.006-06:00

Snatches 5r/5l
Burpees 10
Box Jumps 10
Pull Ups 5 or Single Arm Rows 5r/5l if you can't do Pull Ups Yet
Mtn. Climbers 10r/10l

Set your Gymboss Timer for 30 minutes. Complete as many rounds as possible.

One of the reasons I like these types of workouts is the fact you can make this as hard or as easy as you want. You choose what size KB to use, you choose how much you rest, you choose how hard you push yourself.

If you want to make this workout tough here are some gauges for you. See if you can complete 10 full rounds in the 30 minutes. Let's break it down. Get every exercise done in 30 seconds or less. This gives you at the least 30 seconds rest per round. That makes it 3 minutes for each round. This will help you track your progress with the Gymboss Timer. I prefer to work in 3 minute intervals rather than looking at 30 minutes of work. It's a mindset. Kind of like "How do you eat an elephant?" The answer is one bite at a time.

Let us know how you do. I won't tell you how many reps this workout is. Pretty easy to figure it out when you're done. Don't worry if you can't do 10 rounds. You do what you can do. It doesn't matter what anybody else does. Compete but don't compare yourself to anyone.

December 26, 2008

2008-12-26T08:25:00.002-06:00

Grab a partner for this one. You go I go style.

Swings are your choice, 2 handed, single arm or alternating for a total of 6 rounds each. Snatches you will alternate right and left. In 30 sec. you should be able to get 10 reps in. This will produce around 50 snatches right and left in 10 minutes.

Merry Christmas

2008-12-25T10:31:00.002-06:00

Enjoy the Day!

Don't give up on 2008 yet. Finish Strong!

Lead one.

December 19, 2008

2008-12-19T12:23:00.004-06:00

Up the Ladder Partner Style.

First round of the circuit is 2 reps. All exercises that are one sided you will perform 2 reps per side. Example: Prisoner Lunges would be 2 reps per leg. You go then your partner goes. Each round add 2 reps. Second round will be 4 and so on. Try and get through 5 rounds or 10 reps per exercise. Took us about 35 minutes to complete.

December 17, 2008

2008-12-17T09:22:00.003-06:00

Set your Gymboss Timer for 30/30.

Today's circuit you will be changing up the amount of work you do for every other station. This allows for 30 sec. rest between every exercise. Be smart on your KB selection for the exercises designated for 1:00 min. of work, it will catch up to you. Get in 2 rounds for sure and maybe 3 if you really want a challenge.

For the exercise listed box it's your choice. You can do box jumps, step ups fast or step ups slow.

The best thing you can do is listen to your body. Some days you feel great other days it's a struggle. You are the only one who knows for sure when you can turn up the intensity a notch. Give it all you got, when you got it! Lead one.

Lead One

2008-12-15T20:32:00.007-06:00

Many of you who know me have heard me mention my friend Brad Nelson. Brad is the main person I give credit to introducing me to Kettlebells. Tonight I was catching up on some of the other blogs I like to keep up with and I ran across this short video that Brad's new wife Jordan put together.

Going along with my theme for 2009 and beyond I thought this was a great example of what it really means to Lead one. I'm not ready to go into great detail about my mission but just know It Starts With You. In order to lead others you must first be able to lead yourself. Take a look at the video below of Brad and Jordan's family during a recent mission trip to Africa where they fitted hundreds if not thousands of kids with new hearing aids. The Starkey Hearing Foundation started with the vision of one man.

Monday Cedar Rapids Gazette

2008-12-15T07:04:00.003-06:00

Let's see who reads the Gazette. If you're reading this and found us through the article today in the Cedar Rapids Gazette on the front page of the Accent section shoot us a message. E-mail Us Now!

December 15, 2008

2008-12-15T06:55:00.002-06:00

Hit it hard and blast through this one!

You can set your Gymboss Timer for this one if you like but it should be finished between 15 & 20 minutes.

Work your way down the ladder for this circuit. Great workout for Monday morning. When completed this one is just under 350 reps. If that's not enough for you why not go back up the ladder. 7o0 reps ??? Go for it!

And The Winner Is???

2008-12-13T07:48:00.007-06:00

Congratulations to Jeanne Johnson! Jeanne was the winner of our cash drawing today. Enjoy the $350 Jeanne. Above is a picture of Jeanne in action on the far left.

Below are more pictures from our record setting workout today. This was the largest single group workout to date at the Kettlebell Advantage. I'm looking forward to breaking more records as we continue to introduce Eastern Iowa to the Russian Kettlebells.

If you're looking for a challenge in 2009 contact us about joining the Party!

December 11, 2008

2008-12-11T13:04:00.002-06:00

Set your Gymboss Timer to 30/30.

All exercises in Black will be performed 30 sec. on the right followed by 30 sec. on the left with no rest. Then rest for 30 sec. Everything in Blue will be done for 1:00 min. Rest for 30 sec. and work your way down the circuit. Complete 2 rounds with about 1:00 min. rest between rounds. Video demo below.

December 9, 2008

2008-12-08T08:15:00.003-06:00

Today's circuit will be 4 rounds of the above exercises. All 4 rounds keep the work at 35 sec. First round is 35/35. Second round is 35/30. Third round is 35/25. And the final round is 35/20.

December 5, 2008

2008-12-05T06:46:00.003-06:00

Set your Gymboss Timer for 35 sec. work 25 sec. rest. Complete 3 to 4 rounds of the above circuit resting if you need to for 1:00 min. between each round. Video demo below.

December 4, 2008

2008-12-04T07:37:00.004-06:00

This is our first Video to go along with the workouts. Many people who can't attend our daily workouts often ask what some of the exercises are that we do. When time allows I will do my best to post a short video demo of our workout.

Set your Gymboss Timer for 2:45. Complete the above circuit as fast as you can then repeat every 2:45. Go for 10 rounds. 450 reps in about 30 min. If you're not sure what the exercises are checkout the video demo below.

December 2, 2008

2008-12-02T07:27:00.003-06:00

Set your Gymboss Timer for 20 sec. work 20 sec. rest.

This circuit looks like this. 20 Sec. work on the right, 20 sec. work on the left, rest 20 sec. then on to the next exercise. Complete 5 rounds with 1 min. rest between rounds.

November 28, 2008

2008-11-28T07:10:00.002-06:00

Turkish Get Ups and Swings today.

3 min. of TGU's alternating sides.
1 min. rest.
5 min. of 2 hand Swings.
1 min. rest.
Repeat for 3 rounds

Swings can be done with a partner with sets of 10 reps. You go I go style. In 5 min. with a partner you should be able to get in 8 rounds each. If you don't have a partner set your Gymboss Timer for 20 sec. work and 20 sec. rest.

Happy Thanksgiving!

2008-11-27T09:01:00.004-06:00

Great group workout at 6 am Thanksgiving Day!

Set your Gymboss Timer for 35 sec. work and 15 sec. rest.

We put groups of 3 at each station. 2 work 1 rest. Go through the station for 2 rounds. Rest through one interval on the timer and begin the next station.

You can also do this with a partner or by yourself.

November 26, 2008

2008-11-26T07:12:00.001-06:00

Set your Gymboss Timer for 35 sec. work and 25 sec. rest. Complete the above circuit alternating between kettlebell exercise and bodyweight exercises for 2 or 3 rounds.

November 24, 2008

2008-11-24T07:07:00.003-06:00

Set your Gymboss Timer for 30 sec. work and 20 sec. rest. Complete 4 rounds of the circuit.

November 21, 2008

2008-11-21T07:28:00.003-06:00

Set your Gymboss Timer for 1:00 min work and 1:00 min rest. Today will test your endurance. Complete the above circuit 2 or 3 rounds.

November 19, 2008

2008-11-19T07:12:00.003-06:00

Partner Up for this workout if you can.

Work your way up the Ladder and back down the Ladder. You go, I go partner style. 2 reps first round, 4 reps second round, 6 reps third round 8 reps fourth round, 10 reps fifth round then back down. 300 reps when completed.

November 17, 2008

2008-11-17T07:00:00.002-06:00

Start with 5 min. of Turkish Get Ups alternating sides.

Set your Gymboss Timer for 25 sec. work 10 sec. rest. You will stay at each station for 4 rounds before moving on. Rest 1 min. between stations.

November 14, 2008

2008-11-14T08:48:00.002-06:00

Set your Gymboss Timer to 20 sec. work 20 sec. rest.

Treat each grouping of 3 exercises as it's own circuit. You will complete 4 rounds at each grouping. 8 minutes total to complete the circuit. That makes it 50/50 work to rest ratio. Rest 2 min. then move onto the next grouping.

If you don't have a set of rings you can substitute Prisoner Lunges for the Knee Ups or Dead Hangs.

If you don't have a Gymboss Timer you're crazy. Get off your wallet and spend $20. Buy one here Gymboss Interval Timer

November 13, 2008

2008-11-13T06:54:00.002-06:00

Set your Gymboss Timer for 30 sec. work 17 sec. rest.

Complete the above circuit performing Kettlebell Overhead Walks for 30 sec. on the right then followed by 30 sec. on the left. Work your way through the circuit doing Overhead Walks between every exercise. Be careful on your weight selection for the KB Overhead Walks. The rule is if you can't keep your elbow locked and arm straight the entire 30 sec. drop down in weight. Any questions on this one give us a shout at kettlebelladvantage@q.com

November 12, 2008

2008-11-12T08:54:00.004-06:00

Work your way down the Ladder on this circuit. Start with 10/10 for reps for the first round. Second round is 8/8, third round 6/6, fourth round 4/4 and fifth round 2/2. The Push Ups and Walkout Planks stay at 10 reps for the guys and 5 reps for the ladies each round.

This circuit only takes about 20-25 min. If you want to increase the volume you can go back up the Ladder for a very tough workout.

November 11th, 2008

2008-11-11T07:51:00.002-06:00

Set your Gymboss Timer for 35 sec. work, 25 sec. rest.

Complete 4 rounds of the circuit above.

November 10th, 2008

2008-11-10T07:00:00.002-06:00

Set your Gymboss Timer for 30 sec. work and 25 sec. rest.

Complete 3 rounds of the above circuit. KB Overhead Walks for 30 sec. gets you about 35 yards.

November 6, 2008

2008-11-07T07:21:00.003-06:00

500 Hundred Friday

Work your way through the above circuit hitting the designated number of reps per exercise per round. 100 reps total for each round completed. Goal is to get 5 rounds for a whopping 500 reps. Everybody in class this morning did it in less than 30 minutes. Have a Great Friday!!!

November 5, 2008

2008-11-05T07:09:00.003-06:00

Set your Gymboss Timer for 30 sec. work 20 sec. rest.

Complete the circuit staying at each station for both right and left sides. 3 rounds today.

November 3, 2008

2008-11-03T07:07:00.005-06:00

Start with 3 min. of Turkish Get Ups alternating sides.

Set your Gymboss Timer for 30 min.

Complete the circuit above using the Ladder method. 10 reps per exercise the first round then 9 reps, 8 reps, 7 reps etc. If you have a partner you can alternate you go I go. If your by yourself just rest as needed.

October 31st, 2008

2008-10-31T07:21:00.002-05:00

Set your Gymboss Timer for 30 min.

KB Overhead Walks right arm 25 yards
10 Sumo Deadlifts
10 1 Arm Swings left arm
KB Overhead Walks left arm 25 yards
10 Sumo Deadlifts
10 1 Arm Swings right arm
Repeat the circuit as many rounds as you can for 30 min.

This one will catch up to you! Use a KB you can keep in the lockout position overhead for the entire walk. If you need to go with a lighter KB.

October 29th, 2008

2008-10-29T07:12:00.003-05:00

Turkish Get Ups for 5 min. alternating sides.
2 Hand Swings 30 seconds work 30 seconds rest for 5 min.
Goblet Squats 30 seconds work 30 seconds rest for 5 min.
Push Press 10 right, 10 left for 5 min. rest as needed.
Windmills 3 right, 3 left for 5 min. rest as needed.
Combo- High Pull, Snatch 10 right, 10 left for 5 min. rest as needed.

You decide how long to rest... You decide how hard you work... You decide your results... It's up to you!

October 27th, 2008

2008-10-27T07:13:00.002-05:00

Set your Gymboss Timer for 35 seconds work and 25 seconds rest.

Sumo Deadlift
See Saw Military Press
Figure 8 to a Hold
Ring Push Ups
2 Hand Swings
Face the Wall Squats
Alternating Cleans from the floor
Prisoner Lunges
Double Static Row

Complete 3 rounds resting 1 minute between rounds.

October 24th, 2008

2008-10-24T07:01:00.002-05:00

Set your Gymboss Timer for 30 minutes.

Perform 2 Turkish Get Ups on the right and left.
10 2 Hand Swings
2 Turkish Get Ups right, left
10 Swings
Repeat
Repeat
Repeat

Do this for 30 minutes resting as needed. Be smart, you will get tired. Revert to the Half Get Up if you need to or grab a smaller KB.

Simple not easy!

October 23, 2008

2008-10-23T06:57:00.003-05:00

Set your Gymboss Timer for 35 seconds work and 25 seconds rest.

Stay at each station twice completing both right and left sides. For the KB Overhead Walks just clean and press a kettlebell and go for a walk for 35 seconds then switch hands and go again.

October 22, 2008

2008-10-22T07:00:00.004-05:00

Don't let this happen to you!!!

Try and complete this workout in less than 40 minutes.

Partner style. You go I go. Everything in black you will perform starting with 10 reps all the way down to 1 rep. Then move on to the next exercise. Red start with 5 reps down to 1. Example: 10 reps of Swings, partner does 10 reps of swings, 9 reps of swings, partner does 9 reps, 8 reps, partner goes.... down to 1 rep. Spiderman Climb and Prisoner Lunges is 10 reps per side. So double reps on those.

October 20th, 2008

2008-10-20T07:15:00.003-05:00

Set your Gymboss Timer for 35 seconds work and 25 seconds rest.

Complete the above circuit. Hit right and left sides on the exercises for 35 seconds each. Before moving on to the next station do 10 2 hand swings. Do this between every station. Complet 2 rounds.

October 17th, 2008

2008-10-17T06:37:00.002-05:00

Murphy performing a TGU, Turkish Get Up

4 minutes of alternating sides TGU's
2 minutes rest
Alternating Cleans from the floor. 30 sec. work 30 sec. rest 6 rounds.
1 minute rest
2 Hand Swings 30 sec. work 30 sec. rest 6 rounds.
1 minute rest
Snatches 30 sec work 30 sec. rest alternate right & left 6 rounds each.
1 minute rest
Repeat if you wish...

October 16th, 2008

2008-10-16T07:06:00.004-05:00

Beth and Audra performing the Double Static Row

Set your Gymboss Timer for 30 minutes.

If you have a partner do this workout you go, I go style. Start with 2 reps for each exercise. Second round increase your reps by 2. So second round is 4 reps each, 3 round 6 and so on. You should be able to get through 5 rounds for a total of 360 reps.

Cassie P. no more country music!

October 14th, 2008

2008-10-14T07:00:00.003-05:00

Start with Turkish Get Ups for 3 minutes. Alternate between right and left side.

Set your Gymboss Timer for 45 seconds work and 25 seconds rest and complete 2 rounds of the above circuit.

Kim is doing Step Ups. For this circuit you do all right leg and then all left leg. Full hip extension at the top drawing all the muscles in the leg up tight contracting the glutes as hard as you can.

October 11th, 2008

2008-10-11T07:50:00.004-05:00

We do have FUN on Saturday's!!!

Prisoner Lunges from the Ladies Team

Snatches from the Guys Team.

The Ladies call this rest. Don't worry the guys did too!

This is a great workout for a group.

All exercises are for 10 reps. 10 each arm or leg if the exercise is a single. (Example. Snatches 10 right & 10 left.)
1 person from each Team rolls 1 dice at the same time.
Whatever Team 1 rolls is what Team 2 will do. Likewise with Team 2.
Complete the set and another person from each Team rolls.
Set the Gymboss Timer for 30 minutes, and GO!

This workout finished up with a total of around 450 reps for each Team.

October 10th, 2008

2008-10-10T07:16:00.003-05:00

Set your Gymboss Timer for 40 seconds work and 20 seconds rest.

Each station of the circuit do 40 seconds of your right side and left side before rotating. Complete 2 or 3 rounds.

October 9th, 2008

2008-10-09T07:02:00.002-05:00

John is demonstrating perfect technique on the Bottoms Up KB Push Up

Set your Gymboss Timer for 45 seconds work and 35 seconds rest.

3 rounds.

Walkout Plank to Sumo Deadlift
Snatches 5r, 5l hit both sides 2 times
Push Ups
2 Hand KB Swings
Figure 8 to a hold
Turkish GetUps 2r, 2l
Rest

The TGU's will take you longer than 45 seconds so make sure you finish them. You have a resting station to follow so don't worry.

October 8th, 2008

2008-10-08T07:31:00.004-05:00

Sometimes you workout with what's available!

Set your Gymboss Timer for 25 seconds work 25 seconds rest for this one.

Treat each group of 3 exercises as it's own circuit. You will perform all 3 drills in each group and repeat for 4 rounds before moving on to the next group of 3. Rest between groups for 2 minutes. This is a great 35 minute workout.

Your choice Snatches or High Pulls. If you don't have a set of rings yet you can substitute push ups.

October 6th, 2008

2008-10-06T07:10:00.003-05:00

Set your Gymboss Timer for 40 seconds work and 20-40 seconds depending on your fitness level. Or, how hard you want to be challenged!

Run through the listed Kettlebell exercises completing 1 or 2 rounds. Treat this as a fat burning workout and go light to medium on your KB selection and good technique but move quick.

If you're a current member of the Kettlebell Advantage make sure you get the scoop on our new Kettlebell Advantage Rewards Program. E-mail me if you have questions or to get all the details. Better yet come to the next workout. Kettlebelladvantage@q.com

Saturday Fun...

2008-10-04T07:47:00.004-05:00

You can ask anyone of this crew about our workout on Saturday. Sometimes you just gotta have FUN!!! More pictures and video coming later on this one.

October 3, 2008

2008-10-03T07:13:00.002-05:00

Set your Gymboss Timer for 1:00 minute work 1:00 minute rest.

Today is Fat Burning Friday! Go light to medium on your kettlebell selection today. The goal is to keep the bell moving for the entire minute of work. It's important to keep proper technique until you have parked the bell safely on the floor. Why? Most injuries happen when you get tired and lazy. Stay with every set physically and mentally. Complete 2 or 3 rounds of this circuit. Let me know what you think.

October 1, 2008

2008-10-01T07:18:00.004-05:00

Set your Gymboss Timer for 25 to 30 minutes depending on your fitness level.

Complete the circuit below with the given rep count for each round.

September 30, 2008

2008-09-30T06:46:00.003-05:00

Note: Beth has perfect form on the top of the swing. Proper technique is the only way to ensure a safe and productive workout.

Set your Gymboss Timer for 20 seconds work 10 seconds rest.

Hang on this workout goes fast...

Complete 6 rounds of each station before moving on to the next station. Rest 1:30 between each station. If you don't have rings you can substitute push ups or mountain climbers. Good Luck!

Saturday Workout

2008-09-29T07:29:00.004-05:00

We had a royal beatdown on Saturday morning.

Snatches 10 right, 10 left

Bear Crawl 25 yards

Squats 10

Bear Crawls 25 yards

Repeat... For 30 minutes

Most everyone made it through 8 rounds!!! That's a total of 4 lengths of the Football field of Bear Crawls! No wonder our shoulders are still screaming today. Gotta Love It!

September 29, 2008

2008-09-29T07:23:00.005-05:00

Set your Gymboss Timer for 35 seconds work and 25 seconds rest. If you have a partner you can set your timer for 35 / 10. You go I go style.

Complete 2 or 3 rounds of the following circuit.

September 25, 2008

2008-09-25T07:03:00.003-05:00

Set your Gymboss Timer for 30 minutes.

Try and get 3 rounds of the circuit in 30 minutes. When completed you will have performed just under 400 reps. Everything is 10 reps except the Turkish Getups, 2 right & 2 left. If you don't have rings you can do 10 Burpees!

September 24, 2008

2008-09-24T07:13:00.002-05:00

Set your Gymboss Timer for 40 seconds work and 30 seconds rest. Complete 2 or 3 rounds of the circuit. If you only do 2 rounds finish up with some density training. 5 minutes of Snatches. 10 right, 10 left every minute on top of the minute for 5 minutes.

September 22, 2008

2008-09-22T07:22:00.002-05:00

Partner workout. You go, I go. If you don't have a partner rest as little as possible. Perform the designated number of reps for each exercise. After each round we did 15 seconds on the ropes for each partner 2 times. If you don't have ropes you can do 30 seconds of Mountain Climbers followed by 30 seconds rest for 2 sets. Repeat the circuit for 3 rounds or watch the clock and go as many rounds as you can in 30 minutes.

September 18, 2008

2008-09-18T06:57:00.004-05:00

Set your Gymboss Timer for 30 seconds work and 25 seconds rest.

Complete one round of the following circuit. Reset your Gymboss Timer for 2 minutes of Turkish Getups. Alternate arms and make sure to finish on the opposite arm you started with.

Reset your Gymboss Timer for 35 seconds work and 25 seconds rest for round 2 of the circuit.

Finish the workout with Kettlebell Overhead Walks right and left for about 40 yards each arm and do 3 sets.

September 17, 2008

2008-09-17T08:02:00.004-05:00

4 Rounds with a decrease in rest time for each round.

Round 1. 30/30

Round 2. 30/25

Round 3. 30/20

Round 4. 30/15

Come hang out at the Kettlebell Advantage!

September 16, 2008

2008-09-16T06:46:00.002-05:00

Set your Gymboss Timer for 30 seconds work, 20 seconds rest.

3 or 4 rounds for this circuit. If you don't have rings you can do Mtn. Climbers instead.

September 15, 2008

2008-09-15T07:16:00.002-05:00

Set your Gymboss Timer for 30 minutes.

Today you will perform 6 reps of each exercise listed and repeat the circuit as many times as you can in 30 minutes. If you have a partner you can rest when your partner is going or just rest as needed.