New Year, New Movements! KB Fitness

A VAST majority of people who join a gym know very little about the equipment or the movements needed to get the results they want. Well lets keep it simple. I am a certified Kettle Bell instructor (ACE Certified) but beyond that, a kettle bell can be used for so many different things (Curls, presses, leg movements, core). Today we will focus on legs/core.

Here is the workout. 

December 31st, 2014 Leg KB Workout

Air squats, Max rep in 2 minutes

Kb Squat 35#/18#, Max rep in 1 minute

Bottom of air sq hold, 30 seconds

Rest 15 seconds, Repeat from beginning 1 more time

Overhead KB squat, Max rep 1minute each side

lunges, 1 minute, max distance

Repeat 3 times, no rest!

Air squats, Max rep in 2 minutes

Kb Squat 35#/18#, Max rep in 1 minute

Bottom of air sq hold, 30 seconds

Rest 15 seconds, Repeat from beginning 1 more time

Stretch out, hydrate and get nutrition! have a happy New Years! 

 

Christmas Workout! Earn your Christmas Ham!

YOU are what YOU want to be. Plain and simple. If you want to be the biggest baddest guy at the gym... BE that guy. Go out to the store, gets all the proper nutrition, focus on your workouts and rest when needed. If you want to be the fastest runner, get to your routine, same goes for losing weight. There is no magic pill or secret movement. New Years eve is not the day to decide you want to change. Start today! right now. I hope you all have a wonderful Christmas/Holiday season as your year wraps up. Get ready for some really challenging workouts coming very soon. Here is my workout for today!

1 Mile Run or 3k row

10 Rope Climbs or 50 Pullups & Dips
20 Tire Flips or 100 2 count mountain climbers
100 Burpees or 50 Pullups & Dips
20 Tire Flips or 100 2 count mountain climbers
10 Rope Climbs or 50 Pullups & Dips
1 Mile Run or 3k row

So pick what you want, but make it difficult! Always

Holiday Season, A great time to focus on that core! CHALLENGE TIME!

“I don’t count my sit-ups; I only start counting when it starts hurting because they’re the only ones that count”. - Muhammad Ali

CHALLENGE TIME! I am going to be doing TWO challenges today

1) 1000 Situps for time. Full situps with an ab mat/Pillow under your lower back.
       Rest 5 Minutes
2) 10 minute plank Front/left side/right side. IF you fail mid set, take a 5 breath break, add 30 seconds onto the clock and then keep going.. ex) i fail at the 4 minute mark, i will take my few breathes and when i start again the clock will have 6min 30sec remaining. 

This should be a killer workout and i cant wait to crush it!

Legs Of Steel, Strength Without Weights.

There isn't a REAL substitute for heavy squats and other heavy leg movements. BUT, we can do the best we can with explosive movements (one of our key techniques for training without weights). I am going to stay away from using a weighted backpack this week for legs and just go for raw explosive power to get the burn we want/NEED.

Dec 3rd, LEG DAY (EXPLOSIVE)

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10m 20m 30m Shuttle Runs, Try and increase sprint speed as your continue.

rest 30 - 45seconds, Do 5 sets. if possible, time your runs. 

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25 reps burpees

25 reps squats

25 mountain climbers

 Repeat twice

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Jump Squats 

3 sets of 20, rest 30 seconds

JUMP AS HIGH AS POSSIBLE. 

Jumping lunges 

20M of lunges, turn around perform a 30 second air squat hold 

go back to where you started. 

do this 2 more times, 3 sets / 120M Total

Broad Jumps

Jump as far sideways as possible and then back

if you have a bench to jump over, that would be best.

Max distance sideways, max vertical jump combo

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Lets finish strong. Repeat your warm up springs. measure time to view fatigue.

10m 20m 30m Shuttle Runs, Try and increase sprint speed as your continue.

rest 30 - 45seconds, Do 3 sets. 

Stretch, Drink/Eat within 30 minutes. Get after it everyone! 

Thursday will be a (Rest Day), but i am going to post a Monthly Challenge for everyone

looking for a bonus workout.  

You can't build big arms without weights! WRONG! Let's do this!

I don't have many rules but there is a few guidelines i strive to follow when training.
- 1. Slow, Strict form
-2. Push a little bit harder
-3. Don't stop
-4. NO EXCUSES

        This is what these posts are all about. Don't have a gym? No worries, make your workout completely mental and use what you have. Back Pack/Gym bag? good, fill it with anything and everything. You now have a weight for bicep curls, triceps, weighted lunges/squats, dips/pullups/pushups. The list goes on and on and that it why i take time out of my day to share my workouts and tips so you all can reach and push a bit harder. Here we go on an awesome arm day. Kill it!

Equipment, Weighted back pack needed Also a bath towel.

Warm up

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100x Mountain climbers/ 100x Crunches/ Stretching

Workout

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 4 Sets,

Towel Bicep Curls (See Picture), 10 Reps, Strict Slow

  And one armed backpack curls (HEAVY) 10 Reps each hand. 

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3 Sets, 

Use a chair for your Dips, Rest your feet on a chair across from you, 

put weighted backpack resting on your legs. go until failure.

Follow with weighted tricep extensions with backpack. 

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Finish off

Max rep Diamond Pushups, after set flex biceps and triceps as hard as possible.

stretch your arms, and then do two more sets of pushups and flexing.

Have a great workout everyone.  

Chest Day Madness, Explosive Movements.

Today we will be making use of our explosive strength and focusing on our chest and upper body. We could also be focusing on muscular endurance, also flat our strength. But today will be explosive day because that is how i want to start out my week. Tomorrow will be our prison arm day (AKA no standard weights). Anyways, The first time i ever came across a workout like this was ages ago and it was the simple clapping pushing up. I have grown a lot since then and have learned so much more. It's time to share some of these movements with all of you.

Dec 1st, 2014, Explosive Chest

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We will warm up with you laying flat on your stomach on the ground (bottom of the push up position), push yourself up AS FAST AS POSSIBLE and then sprint 50M. Turn around, lay down, go back. take 5 - 10seconds rest at the bottom of the pushup position but don't lay down, keep yourself an inch or 2 off the ground.  

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Wide stance pushups/feet elevated

Normal stance pushups/feet elevated

Diamond pushups/feet elevated 

Do each set to failure, serious failure (AKA another rep is IMPOSSIBLE).

Go thru this routine twice and then stretch out.

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Weighted Explosive Pushups. FAST pushup, slow negative to the ground. 3 sets of 15. 

Plyo pushups onto elevated position (boxes, chairs, book). Start at bottom of pushup

on the ground, explode up and instead of clapping, move hands to elevated surfaces. Do a full pushup in elevated position, and then drop back down to start. 

2 sets of standard pushup to failure to finish off chest workout. 

Best CORE EXCERCISE EVER! : Fork Put Downs.

          But in all seriousness folks. This is the one thing that was the hardest for me to tell all my clients. They would come to me looking for strength, power, and the ability/movements to give them a super flat/6 pack stomach... I was always honest and told them the stomach they were looking for wasn't in the gym... it was in their own kitchen. I would still work core with them tho promising them that when their diet and training were on the same page and consistent; that they would be more than happy with the results. So that it my rant for today, now lets focus on that core and PRACTICE PRACTICE some difficult movements.

Planks Enforces proper posture and hip stability/mobility.
Side planks. Work the obliques (if done correctly), and apparently are good for hip mobility too. Add the leg raise for extra fun.
Ab-wheel roll-outs (kneeling or standing). Excellent anti-extension exercise. The kneeling ones get easy pretty quickly, so you'll need to add weight/do them on an incline to progress to standing ones.
Hand walkouts. These are similar to rollouts, but you don't need the wheel. And probably easier to progress.
Hanging leg raises With straight legs, touch the bar with your feet and make sure you actually bend at the spine, else its just a hip flexor exercise. These feel great if done correctly, and also work your grip a little.
Dragon flags. These give me the most intense contraction of all the exercises I named. Also added bonus of anti-extension.
Pick one or two (preferably one plank, and one of the dynamic ones), and work on that after your regular workouts, 3 times a week. More often if you are a beast.

Today isn't a super heavy hard day. But make it a practicing day for what ever skill you would like. Tomorrow will be a much deserved rest day if you hit today hard enough. Get ready for next weeks cycle! 

Let's Get Back To Work: Earn Your Turkey Workout

        How is everyone feeling today after Americas biggest rest day? Anyways. forget about commercial America and their GREAT DEALS on things you don't need. Focus on yourself and meaningful things to you and your loved ones for the rest of the year. I am going to kick start my next group of workouts with a beast of a cardio/endurance workout today and then tomorrow will be an intense core day. Feel free to ask questions on subs for movements and dress warm, get out there and get it done.

Earn Your Turkey Workout

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2 mile run

100 pull ups

800 meter run

100 push ups

800 meter run

100 situps

2 mile run

100 squats

Body Weight Leg Day. Let's make it hurt.

Continuing off of yesterdays  Post. Here is today Leg day gym workout with the gym. I am focusing on hitting certain muscle groups strictly and isolating them to get the burn we are looking for without having to use to much volume (reps).

I will be doing some hill sprints between my first few sets to help the warming up process and to add a bit of cardio to the routine. You can sub out the cardio if you would like and decrease your rest time also add in either a wall sit or a air squat hold.

i am a few days into this new routine i have created and i can really feel the soreness i was looking for overall. In the future i will be perfecting the burn and the muscle isolation i will want for each muscle group. so stay posted, and keep working hard and asking questions because its going to get crazy.

Nov 26th, 2014: Leg Day (Week 1)

Air Squats (20 reps DEEP AS POSSIBLE)

Hill sprint, walk back to start. repeat air sq/sprint for 5 sets.

Skill Work, Pistols assisted or free standing. 10 minutes of work

GRINDER WORK, Get Thru it.
Prison Squats 6x20

Lunges 4 x 20

Step-ups 4x20 

calf raises 4 x 50

 

Feel free to add weight to any of this movements. 

If you can still climb up stairs easily. Repeat with weighted pack. 

 

Stretch out, drink water and eat within 30 minutes. 

 

Gym Without The Gym, Chest Workout Included for Today

Hello all you wonderful motivated individuals. Life is full of over coming obstacles and achieving your best form. I will let you take that as you will. Recently i have moved and i have decided to forgo the gym and strive for my best form by using a form of training called grinding. Named due to the workouts being performed on blacktop/the ground and grinding away at them until finished. I will still use all my tricks and skills as well as work on new skills. So here is a workout for you all to do without equipment at all. Just use your force and hard work.

Nov 25th, 2014: Chest Grinder

Wind Stance/grip Push-ups 33reps - 5sets, (Rest 45seconds)

Feet elevated (Normal) Push-ups. Max Rep - 3 sets, With weighted pack.

Skill Work,

1Arm Push-ups, Work on Negative rep to the floor. (10minutes)

Diamond pushups 20reps x 5sets (30seconds rest)

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Handstand Holds/Pushups (Max time holds,Max Reps)

Follow up by Dive Bombed Push-ups.

Do the above grouping  5 sets of 20reps each.

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Core Work, L-Sit holds using chairs.

Max time planks, 3 Sets.

If you can still do a single push up with decent form, make a note

of it on this workout, and I will be sure to make next week even harder.

Get after it everyone. SISU