Archive for Work Outs
Swings, Swings, and more Swings!!!
Posted by: | CommentsWhat a great group of swingers this past Saturday! Excellent work to all of you that came out for the challenge! Starting December 2nd, we will be adding an additional Swing class at 6pm on Wednesdays. Make sure to clear your schedules and come join us for an extra swing dose! Check out the pic from Saturday’s Tracy Rif’s swing class!
The strength video podcast is a go!!
Posted by: | CommentsWell… tomorrow we’ll be the day that I’ll finally get the Doc, to sit down to do a video podcast with me.
This will be chance for you all to learn about A.R.T. and why is has become so important to those looking to recreate life movement. This is something everyone should listen to. Grey Cook, the mastermind behind The Functional Movement Screen, always talks about placing fitness on top of dysfunction. In this podcast, you’ll learn why this is a major issue found throughout the fitness industry and why the majority of people that are exercising may be doing themselves more harm then good!
Also, we’re going to demonstrate the Bent Press tomorrow. This an amazing exercise that was a major part of the routines of some of the world’s strongest men back in the 1900’s. The Bent Press is taught at the R.K.C. 2 certification, so don’t miss the opportunity to learn this from two of the most sought after R.K.C. instructors around. 
Last, for anyone wanting to see how we get it done, try to make it to our Wednesday night classes. This is my chance to hang out with the class and get a good workout in. The energy is off the hook!!
It seems like everytime I get one in with the group, someone sets a new PR. Congrats to Julie last night getting her 1st 24kg military press. I told her tonight was her night and she got it done.. Way to go!!
Here’s the workout…..
10 minutes foam roller
10 minutes mobility drills and core circuit
1-3 Military Press ladders I went 32kg,40kg,44kg
Squat Cleans 3×3 2/28kg,2/32kg,2/40kg This was brutal!!!
Suitcase Deadlift x 10 superset with heavy swings x 10 40kg and I did swing with the 44kg
Turkish get ups 1×5 r/l 24kg
Once again, doesn’t seem like much, but believe me everyone was red and the face and panting at the end. Another great workout at Dynamic Solutions!
STAY STRONG………KETTLEBELLSTRONG!!
Power and Core Work!
Posted by: | CommentsAhhh….. today it really felt nice to get back into some of the awesome core exercises that I used to do when I had a little more time to plan my workouts. Although, you all know I am a Kettlebell junkie, there are other pieces of equipment I like to use for myself and my one on one clients. Anything that makes me stronger!!
The core work combined with some explosive Kettlebell work made me feel like I was back in 2000 preparing for the NFL draft. Low reps, heavy bells, and no cardio…..my type of workout. It’s kind of funny that the draft happens to be 2 weeks away–must be something in the air!!
Here’s my workout……
Core Work
5 minutes on the foam roller
Arm Bars 3r/3l
Cook Hip Lift 1×5 r/l 5 second hold
Full Squat w/ Overhead Reach w/ Contralateral reverse lunge (BOSU) x8 r/l
Oblique bridge w/ scissor kicks x 35 seconds r/l
Deadbug Stability Pinch w/ Contralateral Arm/Leg Extension x 50 seconds
Palloff Press 1×12 r/l
This was an amazing core workout! Make sure to look out for this routine in our up and coming videos!
Strength Work
Power Snatch 3×3 r/l 24kg,28kg,32kg
Face Pulls 3×15
Reverse lunge (farmer’s hold) 3×5 r/l 24kg,28kg,32kg
Floor Press 3×5 28kg,32kg,40kg
Pullup w/ knee to elbow combo 3×5
Band Swings 3×8 32kg,40kg,44kg
There you have it!
Workouts that emphasize power and core work are surefire ways for you to graduate to the next heaviest Kettlebell.
Now, I’m off to find me some BEEF!!
Stay Strong……Kettlebellstrong!
