Realized that I should probably space out the podcasts for you! There’s two more episodes on the way soon, but in the mean time, I wanted to share a short workout (or what could be the meat and potatoes part of a session) I did last night.
I had limited time because of a bunch of computer related tasks and more importantly a friend was coming over to walk her puppies around my neighborhood (long story, but my neighborhood is way more fun).
So with just a short time to do some much needed mobility work including shinbox variants (click for video) and an intense kettlebell workout, I came up with the following:
Warm up with joint mobility exercises as necessary… I’ve also taken to adding handstand practice into the warmup.
Then I gathered a few kettlebells for the following…
Five quick rounds, minimal rest… so obviously you’ll see I wasn’t going for any PRs, and adjusted the weights accordingly. I would have been equally happy doing more rounds with slightly lighter weights as a serious conditioning challenge, or taken more time to rest with heavier kettlebells. I want to do this one with the 32kg for swings at some point for example.
Here’s what happened, and of course I forgot to time it, but it fit the bill for the short time I had:
Five rounds of….
- 20 kettlebell swings (I used a 24kg kettlebell)
- 10 alternating slow, strict “spiderman” pushups
- 5 double kettlebell thrusters (I used a pair of 16kg kettlebells)
Since I knew the puppies would shed on me because I love to pick them up I just walked down there after the workout as is – and that brisk walk was a nice cooldown for sure.
In other news, this detailed “How to Assemble the Dragon Door Bodyweight Master Free Standing Pull Up Bar” video has been more popular than I’d expected. It’s recommended if you really want to get a detailed look at the product and what’s in store for you when you assemble it. In the instructions it recommends two people assemble it (and that would have made things go faster) but I also share tips that show how just one 5’3.5″ person can also assemble it on their own. At the end there’s a lot about how to change up the removable bars and dip bars for different exercises. Or if you want to skip the assembly video I put together a short comp of just some spontaneous fun on the bars… and yes, I can flag off of them – it’s so gloriously stable.
Get yours here and please post a video when you’re doing cool exercises or those important basics on it too!
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