Hinted at this one a little last week - then after a few more conversations with folks realized that I likely need to have another post really giving the ways that this kind of workout can be useful especially for those who are preparing to pass the RKC Snatch test. It solves just one piece of the puzzle but there are several important pieces that must be in place to … [Read more...] about Advanced Kettlebell Challenge Workout For 1/12/2020
The workout here is for general intermediate/advanced fitness enthusiasts and is adapted from two workouts I recently created for two different advanced clients. Both of them have many differences, but the main thing they share is their drive for excellence and strength. I am honored to train both of them, and it's a joy to plan their next steps towards achieving their … [Read more...] about A Benchmark Workout to Finish 2019 Strong – Fan Bike Encouraged But Not Required
Normally my Saturday is a loose-ends tying, wandering around and figuring stuff out day (as you may have noticed via Instagram). That's still on the schedule, but given holiday demands, my fellow type-a maniac advanced client and I moved our normal "Sunday challenge" to Satuday instead. While it was about 38 degrees when we got started, I knew the light hoodie I was wearing … [Read more...] about Pre-Holiday Park Challenge Workout
Complete follow along workout I created for some clients then shared with one a local corporate wellness program too - too busy to make it to the gym? This workout is based on timed sets, so you can work at your own level. There's a warmup joint mobility sequence, warmup circuit, and then a grouping of high intensity tabata interval combos. Take a break when you need it - this … [Read more...] about Follow Along, Do Anywhere Bodyweight Workout
Over the past year I've had the honor of teaching two versions of a get-up intensive seminar. One was 4 hours long, the other was 45 minutes long (btw, I'm making an online version of the 4 hour one... see the end of this post). At both of these live seminars, I shared a handout detailing how to work the get-up into your workouts and programs. While some clickbait artists may … [Read more...] about Ten Ways To Work Out With The Kettlebell Get-Up
This is a fairly quick (or can be shorter if you do fewer rounds) workout for when you only have a medium to light kettlebell with you. In this case for me it was a 16kg "narrower handle" variety* (click here for the explanation of how these are different from the standard ones) from Dragon Door. (Cool story, bro where's the workout?) And while I'm more than a little perplexed … [Read more...] about A Little Challenge Workout After Work…
All my lady fit-pro friends seem to have photos where they're laughing about a mystery thing. Here's mine... actually, since it's a video frame grab, you can be pretty sure I'm laughing at myself. I've been scrubbing through old footage finding things that need to be edited so I can share them and ran across this little EMOM workout explanation I'd meant to put with an … [Read more...] about Kettlebell and Sandbag EMOM Workout with Video, Plus Weighing the Lifting Stones!
I was saddened to hear that one of our dedicated, hard working, participants of the NC Systema Strength class would be traveling for the whole month of July... but also heard that he wanted to have some workouts to do on the road so that he'd stay fit for when he rejoined our class the following month. This also made me realize that I had a few travel workouts I'd sent to … [Read more...] about Three No-Equipment Workouts for When You’re On the Road!
Selected Workout of the Week (tested on real humans this week!) Warm Up Joint Mobility RKC Hip Flexor Stretch CC2 Trifecta: Bridge, L-Sit, Twist Part One 3x Through: 12 Pushups 10 Squats (air squats OR kettlebell goblet squats) 10 Tuckups 3x Pull-ups (or bodyweight rows) Part Two EMOM 10-15 Minutes: 6 Burpees or 8-count bodybuilders 6 … [Read more...] about For When There Is Nearly Nothing: A Quick But Sneaky Bodyweight Challenge
Forgive me and my terrible sense of humor... but I had to make that silly video thumbnail: If you're not so inclined to read the background story of this workout, click here and go right to it. No, you will not hurt my feelings by skipping my stories. HAHA :) As you may have gathered, the workload over here recently has been... prodigious... Now, I'm not complaining... … [Read more...] about New Tire, New EMOM Workout, Loads of FUN!