KettlebellPlanet.com

Well my Monday training session got cut short due to my tendonitis acting up again. It has come to the point that I can't do any upper body drills without experiencing extreme pain in my shoulders and elbows. I guess it's time for rest! Don't be like me, if you have a nagging injury, get it addressed right away. Joint problems don't magically go away, they tend to slowly develop over time until they become too severe to ignore.

I booked an appointment with an Active Release Therapist which I hope will solve my problem.

Don't worry though, I still have a workout you readers. Here is the kettlebell fat burning workout I designed for my wife today. Try it out if you want and post your thoughts below.

• Mobility Drills
• Dynamic Warm-Up
• 2 Hand Swings 3 x 20
• Turkish Get Up 2 x 5/5
• 1 Hand Swings 3 x 10/10
• Over Head Press 3 x 10
• 1 Hand Cleans 2 x 10/10
• Windmill 2 x 5/5
• 1 Hand Snatch 2 x 10/10
• Bent Over Row 2 x 15
• Bottoms Up Clean 2 x 10/10
• 2 Kettlebell Jumping Deadlift 2 x 10
• Freestyle 1 x max

For semi-private or personal training contact:
Nathan Donahue
Calgary, Alberta
Nathan@kettlebellplanet.com
http://www.kettlebellplanet.com/

Apparently I still haven't learned that when you start noticing reoccurring joint pain, you need to address it right away. For the last few weeks I have been experiencing pain in my shoulders that radiates down to my elbows when I do any heavy lifting, which is pretty much every day. I am pretty sure it's biceps tendinitis but I haven't gotten a professional diagnosis yet. Today the pain was so severe I had to stop my training early and go home like a little girl.

Needless to say I was pissed off. Both at my shoulder "injury" and at myself for not addressing this problem when I first noticed it.

Years ago this same scenario happened to me with my right hip, and it got so severe that I couldn't even walk for 2 weeks. 10 weeks later I was training properly again, but it could have been nipped in the bud before it escalated to a true chronic injury.

If you are experiencing a nagging pain that just won't go away, see a professional before it gets worse, because it will! Personally I recommend a knowledgeable physiotherapist or a certified Active Release Therapist. They seem to understand anatomy and athletic injuries better than other health professionals.

Here is the workout I did, or tried to do today:

AM

• Mobility
• Warm-Up
• Yoke Walk
• I experienced severe pain through my left arm and had to stop
• Prowler Sled
• Pushing and Pulling the sled with a challenging weight
• The severe elbow pain forced me to call it a day early
• I had planned to do some farmers walks and stone lifting as well

PM

• Shoulder Mobility Work
• I did about 20 mins of shoulder drills to try and start fixing this biceps tendonitis
• Double Kettlebell Swings
• 200 swings total, completed in sets of 15-20

I love the weekend because I can dedicate much more of my time to training, sleeping and eating. If you are trying to get leaner, stronger or improve athletic ability, these are the three aspects of your life you must be in control of.

I am not perfect, far from it, but today I did a pretty good job of becoming fitter and stronger. I started the day with an easy 30 minute walk to get the kinks out and catch some sunlight. Then after a hardy breakfast of 6 egg spinach omelet and 4 strips of bacon it was off to the Bells of Steel Club for some strongman training.

Here is the workout we did:

• Mobility Drills
• Warm-Up
• Axle Clean and Press
• worked up to a moderate 3 rep weight
• Log Clean and Press
• worked up to a max single
• actually I failed 3 times with the same weight and was pretty pissed!
• Pull-Ups
• did a set of pull-ups between each set of of presses
• Hand 0ver Hand Rope Pulls
• 3 sets, dragging the sled back to the starting point each time
• Atlas Stone
• 3 lifts onto a barrell
• Axle Clean and Press
• 5 singles with a challenging weight, dropping the bar at the top
• on the last single, we did some lock outs to work the top end
• lock the weight out, then bend the elbows a bit and lock it again, repeat until failure

After the workout I was pretty tired so I took about a 1 hour nap. Naps are crucial for proper recovery, unless you regularly get over 8 hours of sleep daily. Even then, why not nap? In the words of Dan John, recovery is not a drink, it is sleep.

After the nap I picked up a bottle of Omega-3 fish oil, some zinc and some magnesium. If you can only afford one supplement, I recommend that fish oil be the one you take. the health benefits are endless, plus it can really help you lean out. I take zinc because most athletes are deficient in it, and adequate zinc levels are crucial for maintaining testosterone, enough said right? As for magnesium, Charles Poliquin writes, "Magnesium is involved in 300 essential biochemical reactions in the body, ranging from ATP production to protein synthesis, so it is obviously important for optimal athletic performance and a high quality of life." He has yet to take on a new client that is not magnesium deficient. Even more importantly, resistance training increases magnesium requirements, so get on it!

In the evening, I play around with my kettlebells while made wife made a beef stew. Here is the workout I did:

• Mobility
• A1 Push-ups
• 3 x 20
• A2 Corkscrews
• 3 x 5
• B1 Double Kettlebell Military Press
• 3 x 10
• B2 Double Kettlebell Bent Over Row
• 3 x 12
• C1 Halo
• 3 x 8
• C2 Shrugs
• 3 x 16
• D1 Curls
• 3 x 12
• D2 Triceps Extensions
• 3 x 12

All this training worked up one heck of an appetite so I dug into a massive bowl or three of beef stew.

How did you spend your Saturday? Did you get stronger and leaner or weaker and fatter?

For semi-private or personal training contact:
Nathan Donahue
Calgary, Alberta
Nathan@kettlebellplanet.com
www.kettlebellplanet.com

What is up Swole-diers? The weekend is here which means it's time to get 2-4 solid training sessions in. Between swole-sessions, here are some great articles to check out.

Love to train, why not hit the weights twice a week?

Is America really just the land of the fat?

Want a back to be proud of, try this routine.

What did you learn in 2010?

Do you have chins, or do chins?

Feel like you are not getting enough sleep? Try this out.

Looking for a new kettlebell drills to push yourself, or get hurt? Check out this video of kettlebell renegade cleans. 



For semi-private or personal training contact:
Nathan Donahue
Calgary, Alberta
Nathan@kettlebellplanet.com
www.kettlebellplanet.com

It takes a different breed of man or woman to hit the iron religiously in pursuit of incredible strength. Ordinary people say they want to be lean and strong, but in the end they would rather eat junk food and watch TV than make the sacrifices that excellence requires. That's fine by me, because this blog isn't for normal people. It is for people committed to improving their strength, muscle mass and conditioning.

I call them Swolediers. Soldiers committed to being swole.



Here is the strength and conditioning session I did today in pursuit of swole-dom. Today I had to train at home so instead of loading up the bar I had some fun with my kettlebells.

• Mobility Work
• Dynamic Warm-Up
• body weight drills
• A1 Turkish Get Up
• 3 x 5/5
• A2 Double Kettlebell Swing
• 3 x 20
• B1 Renegade Row
• 3 x 5/5
• B2 Double Kettlebell High Pull
• 3 x 10
• C1 Double Kettlebell Military Press
• 4 x 10
• C2 Bottoms Up Clean
• 4 x 15/15

After the workout I ate half a chicken and a whole lot of swole-licious potatos.

Have any of you guys already watched the Swole Patrol videos? They are awesome if you love weight lifting humor, and who doesn't right?

For semi-private or personal training contact:
Nathan Donahue
Calgary, Alberta
Nathan@kettlebellplanet.com
http://www.kettlebellplanet.com/

Deadlifts rule. I am sorry to go all science nerd on you but they do! No lift in the gym is a more pure display of brute strength than the deadlift. I have always said, the last guy you want to fight is one that can pull a lot more weight than you. Plus it will put meat on your back side faster than a freshman girl living in residence!

If you are short on time  in the gym, like I was today, but still want your training session to help you get stronger. Choose just one compound lift and work the heck out of it for the time you have. Don't waste time switching drills and working up to a challenging weight again. Pick a lift, work up to a heavy weight, then drop the weight down a bit and bang out some reps. This works for squats, bench press, over head pressing, and of course deadlifts!

To give you an example, here is the training session I did today to get stronger:

• Mobility Work
• Barbell Warm-up
• just some drills with the bar only
• Deadlift, max single
• starting with the bar, kept adding weight each set until I could not lock out the weight
• Deadlift, reps
• dropped the weight and added chains for accomodating resistance (heavier at the top than bottom)
• one set to failure, too heavy
• Deadlift, reps for real
• with chains, 3 x 5 @ 75% max
• Done!

If you don't really know how to deadlift safely, check this video out:


For semi-private or personal training contact:
Nathan Donahue
Calgary, Alberta
Nathan@kettlebellplanet.com
http://www.kettlebellplanet.com/

Below is an email I received in response to the post, Dear Strength Training, I love You

Mr. Donahue...Nathan....or whatever it is you want people calling you,



I was just reading your blog post "Dear Strength Training, I love you", and I tried commenting on it but for some reason the verification word/code would come up with nowhere to type it. Don't know what that's all about but here is what my comment was:


"I know what you mean! I recently tore a muscle in my chest, near my armpit (just a minor tear) and it has been awful not being able to lift heavy things...especially over my head! Trying to figure out a good lower body/core routine for the month, cuz that's about all I can do. I'm in the military so if they see me break my profile (a piece of paper given by a doctor saying I can't do certain activities) and do ANYTHING upper body, I can get in some trouble. Got any suggestions for a routine that just involves legs and core w/o using upper body?"


But I'm really curious if you had any suggestions? Can I work out legs 2-3 days a week if I focus on a certain lift each day? I just ordered some bands from Bells of Steel, so I could really work on my pistols but I don't want to overtrain. I feel lost not working out. I'm 63 days away from going home (I'm stationed in Afghanistan right now) and I need to lift to help my days go by.


Phew...I feel like a bitch after those last couple sentences! Haha. But I hope you can help me out.


Thanks,


Joshua

Thanks for the email Joshua. First off you can call Nathan, or Nate Diesel if you prefer.

Getting injured does suck, especially when it directly affects your ability to lift big weights and fight the Taliban.

An injury can be a blessing in disguise though. Use it to work on your weak points, which for most men is their legs, abs, and back strength.

Try using this injury to allow you to completely focus on these muscle groups. You can train the legs up to 5 times a week with great results if you don't some pain and discomfort. Here are some drills you could try out. If they hurt your pec tear then don't do them.

• Dumbbell Deadlift
• Step Ups
• Stair or Hill Climbing
• with or without weights in your hands
• maybe put all your gear on and run up the nearest hill
• Leg Press, Leg Curl, Leg Extension
• if you have machines at your base, now would be a good time to do some pumping
• Kettlebell Swings
• maybe just keep the bell low
• Band Good Mornings
• Band Squats/Squat Jumps
• Pistols or Goblet Squats

Obviously this is just a sample of drills you can do and doesn't even include body weight drills like lunges and depth squats for high reps. Anyways, here is one split you could try out:

Day 1, Heavy

• Dumbbell Farmers Walk
• 5 walks for max distance
• Dumbbell Deadlift
• 5 x 5
• Dumbbell Step Ups
• 4 x 20

Day 2, Explosive

• Hill or Stair Sprints
• if your pec hurts during the sprint just keep your arms down but take 2-3 steps at a time and try to climb explosively
• feel free to add weight using a vest or holding weights
• Kettlebell Swings
• 250 total reps minimum
• use a real heavy weight, if you don't have a kettlebell just wrap a rope around one end of a dumbbell
• Band Good Morning
• 5 x max reps

Day 3, Pump it Up

• Dumbbell Bulgarian Split Squat
• put a foot behind you on the bench to stretch your hip, then squat down nice and deep
• Pistols
• 5 x max reps
• Band Squats
• 5 x max reps
• Machines
• if possible, do some leg pumping on the machines available

Optional Work:

• 200 kettlebell swings per day, everyday
• you sure won't get fat, and the regular activity will help prevent atrophy
• Ab Work
• any ab or lower back drill that does not hurt, do it
• your core can never be too strong
• Back Work
• does it hurt to pull?
• if not, why not focus on doing tons of pulling to improve your structural balance?

For semi-private or personal training contact:
Nathan Donahue
Calgary, Alberta
Nathan@kettlebellplanet.com
http://www.kettlebellplanet.com/

My Strange Addiction, the Toilet Paper Eater!

The other day I was watching the show, My Strange Addiction. This is possibly the best show on television right now as the show pretends it is all about helping these people, but really it is for us to laugh at how weird these people are. From couch eaters to thumb suckers, it's basically a modern day freak show.
In one episode a lady had an addiction to running her hair dryer. As part of her therapy the psychiatrist asked her to write a goodbye letter to her addiction. This would allow her to break the addiction somehow.

As I was watching this I started to imagine if I had to write a goodbye letter to strength training. It went something like this:

Dear Strength Training,

I love you so much........oh God no! Don't make me do this!!!!

Just imagining saying goodbye to pumping iron and picking up stones made me shudder and I had to stop thinking about it immediately. Am I addicted to training? Hells yes! But I don't care, it's awesome!

If you are like me, you can't imagine life without exercise. Maybe you aren't into heavy lifting, but whatever training you love to do is so much a part of you that life without it would be incomplete.

Today all I did was some dips and pull-ups, but you know what? I loved it!

Are you addicted to training or do you just do it to achieve an end goal?

For semi-private or personal training contact:
Nathan Donahue
Calgary, Alberta
Nathan@kettlebellplanet.com
http://www.kettlebellplanet.com/

Today is a holiday in Alberta called Family Day. Up here in Canada we no holidays between New Year's and Easter so the government threw one in to pretend they care about us little people. Any excuse for time off works for me so I used the day to catch up on work and have a fun training session at Bells of Steel, the barbell club I train at.

I was feeling really beat up from the weekend's strongman training sessions so I decided to do an impact free, eccentric free (lowering of the weight) workout. This was basically an extra workout that was not supposed to wear me down so I feel refreshed for some heavy barbell work tomorrow.

Extra workouts is a secret of most elite athletes. They learn to add volume without taking away from recovery. An old time strongman, Earl Leiderman I think, used to say, "The goal is to train as frequently as possible while staying as fresh as possible." So do your normal 3-4 hard strength training sessions per week, then add extra workouts consisting of sled work, body weight drills, sprints, kettlebell lifting, or Olympic lifts without the negative (drop the bar). Removing the eccentric portion of the lift will reduce soreness and allow you to lift more frequently.

With this in mind I focused on sled work. Sled pushing and pulling is a great way to build strength and conditioning without causing any joint impact or much muscle soreness. If you don't have a sled, push your car up and down the street until your legs turn to jelly. The effect is pretty close.

When I was there an Olympic lifter happend to be training so I asked to help me with my hang clean technique. This is why I highly recommend finding a gym, garage or whatever that other competitive lifters are training at. You will learn so much and push yourself to new levels by training with people that desire excellence.

Here is the training I did today. Hopefully it gives you some ideas on how to get stronger, faster or fitter.

AM

• 45 Minute leisurely walk with my wife
• these walks are a great way to get some fresh air, sun, and work the kinks out

PM

• Mobility Work
• Prowler Sled
• sprinting, pulling and pushing the sled all sorts of ways, just having fun
• 20 minutes
• Barbell Cleans
• workeed with an Olympic lifter on my technique
• Prowler Sled
• same as above, 10 minutes

What do you think? Have you tried sled work or car pushing before?

For semi-private or personal training contact:
Nathan Donahue
Calgary, Alberta
Nathan@kettlebellplanet.com
http://www.kettlebellplanet.com/

Do you want to learn how to lift Atlas Stones? If so read the post below, if not, look yourself in the mirror and ask if you are man.

Yesterday I posted a training session of mine that ended with my first time lifting Atlas Stones. Atlas Stones are the smooth, round stones used in strongman contests. They have no handles or grip spots for your hands so you have to squeeze the stone with your open palm and forearms. Needless to say, lifting Atlas Stones taxes muscles you don't hit with a barbell, so adding them in will force your body to adapt.

Since this was my first time lifting Atlas Stones, I obviously have some technique to develop so I sent the video Pro Strongman, and friend, Paul Vallaincourt for him to critique.

Here is the video I sent to Paul for him to give me feedback on.


Paul replied with the following feedback:

Your pick looks pretty good. I would take the belt off, its not that helpful and will cause stones to slip.

Be more patient when you're standing up. It looked like the stone was hot and you were trying to throw it away. haha.
 
Once lapped, squeeze it against your chest.
 
As you stand up, try to roll the stone up into/onto your neck/chest.

Higher is better.

Squeeze the stone and pop those hips as you stand up. 

Then he posted this video as an example of how to properly lift Atlas Stones.



Watch how he pulls the first 2 up high on his chest, not the best example cause he's using what we call "one motion" where he does't stop on the lap, but you get the idea. 

Squeeze and roll it up high. 

What do you guys think? Did you find this helpful or do you have other tips for stone lifting?


For semi-private or personal training contact:
Nathan Donahue
Calgary, Alberta
Nathan@kettlebellplanet.com
www.kettlebellplanet.com

On Sunday some people like to sit around and watch sports, run errands, or if you are part of an elite minority, you use the day of rest to get yoked. I am a member of this minority, preferring to spend my Sundays locked in combat with stones, weights, and relics from the scrapyard.

On Saturday I focused on upper body lifts such as the log press, so today my training partner, Mongol Tom, and I focused on lower body lifts. A good training partner is important if you want to improve and have someone to drive you to the hospital (it happens in strongman and powerlifting), so if you can't find one here, I highly recommend you acquire a former wrestler from Mongolia. They come from good stock there.

Anyways, below is the workout we did at the Bells of Steel facility (trailer). Hopefully it will give you some ideas on how to structure your training sessions.

AM

• Mobility Work
• Dynamic Warm-Up
• Yoke Walk
• started light and worked up to 700lbs
• Atlas Stone
• did 4 lifts with a 265lbs stone
• Atlas Stones are new to us so we have to starting "light" and focusing on technique
• Farmers Walk
• 2 trips with 250lbs per hand
• we were pretty wiped after all the Yoke Walking so we cut this short
• Farmers Deadlift
• used the Farmers Walk implements for 1 x 5 deadlifts

In case you don't watch strongman videos on youtube for fun, here is what the Yoke Walk looks like when a pro does it:


PM

• A1 Kettlebell Swings
• 5 x 50 with one 24kg kettlebell
• A1 Kettlebell Halo
• 5 x 6-8

Here is a video of me lifting an Atlas Stone today. This was the first time I ever put it up on the platform so please excuse the poor technique and language. If you can't find an Atlas Stone near you, consider changing your social circle, or if you like your weak friends, go find some field stones to lift or buy a giant sandbag. Lifting objects with no handles will make you "cock strong" as the saying goes.


What are you doing to get stronger?

For semi-private or personal training contact:
Nathan Donahue
Calgary, Alberta
Nathan@kettlebellplanet.com
www.kettlebellplanet.com

I don't write about diet too often because frankly speaking I am not a true expert on the subject. I am really just an athlete who eats to look good and perform better. The way I eat may not be right for you, but it sure as hell is better than the average Joe's diet of processed foods.

I have written in more detail about diet here, but today I decided to give you some insight into an average day of eating for me on a Saturday. Compare this to your diet and see if there is some room for improvement.

Breakfast:
- 6 Omega-3 egg omelete with two handfulls of baby spinach
- 4 strips of bacon
- 2 tall glasses of water with lemon

Train (strength training)

Post Work-Out:
- large bowl of full fat Greek Yogurt mixed with fresh berries
- usually I will have a few handfuls of raisins right after a workout.
- lots of water

Lunch:
- lamb meat pattie
- veggies
- water
- no buns or starches

Train again (sprints)

Post-Workout (pre-dinner):
- lamb meat pattie
- veggies
- bowl of stew
- water
As you can see I was pretty hungry after the sprints

Dinner:
- shrimp and veggie stir fry
- water

As you can see it is possible eat a lot of protein and veggetables throughout the day. For liquids, it is best to only drink water and sometimes green tea. Do not drink calories! Avoid any processed foods and trans fats, your body is not meant to be fed chemically engineered food. Processed foods will make you fat and sick. Lastly, avoid grains, they are not healthy.

The best resource I recommend to learn properly feed your body is The Primal Blueprint, by Mark Sisson.

What do you think? Am I crazy or right on track?

For semi-private or personal training contact:
Nathan Donahue
Calgary, Alberta
Nathan@kettlebellplanet.com
http://www.kettlebellplanet.com/

Every Saturday I train at the Bells of Steel Facility to practice for upcoming strongman contests. As I have said a thousand times, whether you plan to compete in strongman or not, you will benefit from adding some strongman concepts into your plan.

Here are the workouts I did today, hopefully you can use some of these ideas to improve your strength and body composition.

AM

• Mobility Work
• Dynamic Warm-up
• lunges, kettlebell drils, just get the blood flowing
• A1 Log Clean and Press
• worked up to a max single
• then dropped it down and did 5 concentric only lifts (drop it at the top instead of lowering the weight)
• A2 Pull-Ups
• stopping 1-2 reps shy of failure for each set, about 10 sets total
• B1 Hand Over Hand Rope Pull
• 2 sets with extreme weight
• B2 Sled Row
• stand facing the sled, row it towards you, take a step back, repeat
• so you row the sled for distance

Nap, eat, read....

PM

• Walk to the hill
• 10 minutes
• Stair/Hill Sprints
• 10 times up a 5.5 story outdoor staircase
• in minus 23 degrees celcius, go to love that Calgary weather!
• Walk home
• 10 minutes

So as you can see Saturday was a pretty fun day if you are into getting jacked! Weights, napping, eating and sprinting will do very good things for your health and physical performance, so instead of watching reality TV, get your lazy ass out there and start training!

Any questions? Post them below.

For semi-private or personal training contact:
Nathan Donahue
Calgary, Alberta
Nathan@kettlebellplanet.com
http://www.kettlebellplanet.com/

Here is a super simple kettlebell workout that you can do if you are pinched for time or you just want to sneak in an extra workout. Elite strength athletes train 6-14 times a week, so if you are trying to make it to the next level, think twice before you turn on the TV.

• Mobility
• loosen up with joint circles, easy calisthenics
• Warm-Up
• more intense calisthenics such as lunges, push-ups, etc
• A1 Turkish Get Up
• 4 sets or more of 5 reps per hand
• A2 Kettlebell Swings
• start with 1 kettlebell and work towards 2 as you warm up fully
• 4 sets or more of 50 reps per hand

The idea here is to just pick two simple drills such as the TGU and the swing. Then just work the heck out of them alternating back and forth. If you have 20 minutes, do them for 20 minutes. If you have an hour, then go back and forth for an hour. This workout is simple, but not easy! Combined, these drills will work your entire body, so the metabolic effect will add up quickly and get you sweating in no time.




What do you guys think? Would you do this workout?
For semi-private or personal training contact:
Nathan Donahue
Calgary, Alberta
Nathan@kettlebellplanet.com
http://www.kettlebellplanet.com/

I do a ton of Turkish Get-Ups when playing with my kettlebells, here is a great instructional resource on how to do them properly, Real Turkish Get-Ups, by Mike Robertson.



If you are looking for a simple drill to improve body composition and athletiscm, check out The Metabolic Swing by Dan John.

Learn how to improve your health and body composition by taking care of your liver.

If you are trying to get, you may need A Cold Slap in the Face.

For best results in your training, you need to add some Variation!

Tight calves, try this tip to improve flexibitility.

Does your overhead press suck? It shouldn't, check out Wendler's article for some tips.

For semi-private or personal training contact:
Nathan Donahue
Calgary, Alberta
Nathan@kettlebellplanet.com
http://www.kettlebellplanet.com/

I am literally trying not to throw up as I write this. You see, I have a confession to make. For all my talk of Paleo Eating and discipline, I am a total chocaholic. It is my biggest weakness and I am powerless against it. When my wife bought me 1 pound of premium chocolate for Valentine's Day I was both excited and worried. I knew who was going to win this battle before it even started.

The only solution was to burn as many calories as possible before the gorging began. Througout the day I did a ton of walking, about 2.5 hours. Then as soon as I came I home I busted out the kettlebells in a futile attempt to somehow proactively burn off a few thousand calories. After the workout it was all down hill.

I managed to binge on 1/2 a pound of cholocate before almost being sick. To make matters worse the chocolate orgy began right before dinner, thus spoiling a paleo friendly salmon and asparagus master peice.

At this point my heart is racing, my stomach hurts, and I am in no mood for Valentine's Day romance. Remorse and guilt are my two closest companions.

But luckily tomorrow is a new day, and it is always darkest before dawn! So if you gorged yourself as I did tonight, fret not my friend. Instead, start tomorrow off with a low carb, high protein and fat breakfast. At some point get some exercise in, and get back on track to being lean, strong and healthy like nature intended us to be.

For those that care, here is the proactice strike kettlebell workout that I did before the binge for shame.

• Walking 2.5 hours
• spread throughout the day

Kettlebell Workout

• Mobility Work
• Dynamic Warm-Up
• A1 One Arm Kettlebell Swings
• 2 x 50, alternating hands each rep
• A2 Turkish Get Up
• 2 x 5/5
• B1 Two Kettlebell Swings
• 2 x 20
• B2 Turkish Get Up
• 2 x 5/5 (sorry, I know TGU's suck but they burn calories, limber you up, and strengthen the abs)
• C1 Two Kettlebell Swings
• 2 x 20
• C2 Renegade Rows
• 2 x 6/6
• Finisher
• jumping split squats to failure, 1 set
• body weight only, do normal lunges if the jumping type is too advanced or you experience joint pain

The jumping split squat isn't just for ladies who want an ass that will attract a man. They will improve your mobility as pretty much everyone has tight hips, plus burn out some glycogen in the legs, improve conditioning and increase athleticism. Use them as part of a warm-up or as in the workout above, as a low stress finisher.


Anyone else have a binge eating horror story to share?

For semi-private or personal training contact:
Nathan Donahue
Calgary, Alberta
Nathan@kettlebellplanet.com
http://www.kettlebellplanet.com/