This past week was crazy busy, but now that I’ve got a little bit of time, there’s two quick workouts to share! One was indoors, the other outdoors, but both were fun in their own way and combined strength elements with a little bit of HIIT too. I’ve continued to enjoy using the fan bike for 8 all out sets of 20 seconds on, 10 seconds rest at the end of workouts. More about that near the end of this previous post.
For the first short workout, I’d been meaning to spend more “quality time” with a pair of 20kg kettlebells, so the workout is essentially centered around them. I find that getting in a fair amount of reps of standard presses with a 20kg kettlebell seems to really help my 24kg press and beyond. I need to get back into pressing the 28kg to be honest… I haven’t tried in a while but I’m sure it’s still fairly close if it isn’t already there at least for one on a good day.
So, after a joint mobility warmup (very similar to the one included in my little eBook of random workouts I led in NYC last year) I continued the warm up with a bodyweight get-up on each side immediately followed with a single 20kg kettlebell get-up on each side. Get-ups are not only awesome to include in workouts, but I like to add a couple as part of a warm-up to “get everything working together” for lack of a better term.
Next, I did a descending ladder of presses with as little rest as possible:
- 6 20kg kettlebell presses right, 6 20kg kettlebell presses left
- 5 20kg kettlebell presses right, 5 20kg kettlebell presses left
- 4 20kg kettlebell presses right, 4 20kg kettlebell presses left
- 3 20kg kettlebell presses right, 3 20kg kettlebell presses left
- 2 20kg kettlebell presses right, 2 20kg kettlebell presses left
- 1 20kg kettlebell press right, 1 20kg kettlebell press left
Then it was time for some double kettlebell fun in a similar pattern with both 20kg:
- 1 double kettlebell clean, 6 double kettlebell front squats
- 1 double kettlebell clean, 5 double kettlebell front squats
- 1 double kettlebell clean, 4 double kettlebell front squats
- 1 double kettlebell clean, 3 double kettlebell front squats
- 1 double kettlebell clean, 2 double kettlebell front squats
- 1 double kettlebell clean, 1 double kettlebell front squat
Lastly, I spent a good 4 minutes of quality time with the air bike as discussed. Whew… that thing is serious and I’m afraid that it plus my usual kettlebell, bodyweight, and random throwing of heavy things is going to bring up the grocery bill around here. Oh well.
Here’s another workout that I did outside. The goal was to quickly combine a good bit of power along with a little bit of strength, focus and grip. So, after a warm up of alternating sets of high knees and then squats with the various “training rocks” I have in the backyard (ranging from 20lbs up to 130lbs approx… though I chose the ones in th 40-60lb range for this) it was time to get down to business… I did 5 rounds of the following, and for the first 3 sets did the 10 reps of Neuro-Grip pushups in complete unbroken sets. After that I’d do 6 then rest a little, then finish the remaining 4 etc.
I did 5 sets of the following with as little rest as possible:
After that I went back indoors for a 4 minute interval set on the air bike for “fun” HAHA.
Combining the very opposite moves of tire flips and Neuro-Grip push-ups was a really interesting experience that I will want to repeat. One requires a lot of full body tension, focus, grip and balance, the other generating full body power. Would recommend! I do need a heavier tire though, towards the end I focused my intent and was flipping it in one move with no pause and possibly getting it to catch air!