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A Traveling Kettlebell Workout with Variety!

Typically for a Friday we had a couple people missing from class - and since I am not one to mope, I saw this as a fun opportunity to do something a little different.   Around the neighborhood I've found some fun places to do things like fingertip hangs, pull ups, clutch flags, etc. and what I personally like to do sometimes is to tote a moderate to light kettlebell around for a few blocks for swings, and sift in some powerful bodyweight drills ( hurrah Convict Conditioning ) too.   This is also a fun thing to do at a park that has a parcourse or if it doesn't you'll need to stretch your imagination.   Imagination is a great thing, and as adults, we need to be sure NOT to lose touch with it!  A topic that sometimes comes up with my friends and I is the importance of play - especially in terms of exploring movement, coordination, balance, etc.   Anyway - here's what happened today - think of this as an example of how you could put together a workout that's effective, but a lot of fun too.   You may want to have a small (hands free) tote bag or backpack with you for water, Gymboss timer, phone, small towel, first aid, etc.   That's the other thing - safety should be of the utmost concern.  Just because we're mixing in a little fun doesn't mean that form and safety get thrown out!  

As always, we began with joint mobility - then we grabbed one moderate kettlebell each (use your judgement - but 12kg and 16kg were the popular choices, it was best to err on the side of light though!)   Switching hands as necessary, we lugged one kettlebell each down a few blocks, switching hands when necessary.  The goal is to make it to the destination without having to stop - and we did it!  If you need to stop and rest though - please do.  Once at my secret favorite I-beam of pull up and leg raise goodness, we put the kettlebells down and checked the overhead iron beam for rough spots or jaggy edges.   Then we begain this circuit:

3-4 rounds of:

  • 20 kettlebell swings (2 hand or 10 each hand)
  • 5 strict military presses per side
  • 10 1 leg deadlifts per side
  • 5-10 hanging leg or knee raises
  • 2-3 pump stretches

Then, after a little rest and water, we picked up the kettlebells and trucked them back to our training area - and out came the battling rope!  Next circuit:

3 rounds of 30 seconds per exercise, 30 seconds rest/transition/extracredit

  • Leg raises from the ground (always press your back into the ground!)
  • Bridging practice (hip bridges or full bridges - at your safe ability)
  • Battling Rope throws - your choice of up-downs or alternating up-downs

For fun, we found a great little spot to practice the neat "walk up the wall" drill that Frank DiMeo taught us at the Super Human Training Workshop last weekend - get in a push up position, but have your feet pressed FIRMLY into the wall.   Carefully walk your feet up the wall, as you slowly walk your hands back towards the wall - you'll end up in an almost handstand position.  Then carefully walk back down.  This is a GREAT drill - it helps people to overcome their fear of being upside down (it's strange when you're not used to it!), and if it gets to be too much, or a little freaky - then just calmly put your feet back on the ground.   At first, don't walk up too high on the wall - get a feel for it and always always be safe.   We took several minutes to practice those then ended with 1 hand swings - 5r-5l-5r-5l straight through for fun.   If you have extra time and energy, see how long you can go without sacrificing form.

Then it was joint mobility time - with some extra wrist drills (bridging and handstands.... you know how it is!).   I hope these ideas might inspire you to come up with a blended workout - let me know if you do!

 #

Love this

Gonna have to try it. And just this morning I thought I might be crazy for carrying my kettlebell to the park with me!

Your website is a wonderful resource!! Tried the 25 burpee swing thingie on thursday but I only started with 20 swings, and boy am I glad I cut it down cuz that sucker was hard!

Had to finish, though, did not time myself but will have to next time :)

thanks for all the inspriation. 

 
 #

Awesome! :)

I sure hope when you carry your kettlebell to the park you're taking advantage of the training, keeping everything square, shoulders down and back - all that good stuff.   You're training on the way to training.  The ultimate extra credit!     As for the burpee/swing combo - sometimes at the end of a workout we'll do it just from 10 - still MEGA effective.    Best to you with your training! :)

 

Let's Train in Chicago!

SCC Strength Calisthenics CertificationLet's train together in Chicago! The Dragon Door SCC (Strength Calisthenics Certification) is coming to Chicago June 3rd, 2017. Register early to save $50. Hope to see you there. This powerful one-day workshop is great for trainers looking to upgrade their calisthenics toolkit, or for serious exercise enthusiasts who want to fine-tune their own training.
 

Rings of Power by Mike GIllette

Rings of Power by Mike Gillette Cool new book from Mike Gillette about Ring Training for all fitness levels. Being on this shoot with Mike was like working with a real live action hero! (And I got to put a cinderblock on him too!) Mike knows his stuff and shares everything you need to know for his versatile go-anywhere ring training.  Full progressions of every exercise, workout plans, and all the know-how to take the training as far as you wish. Good stuff, and yes, that's me on the left side of the cover  :)

 

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