Snow Day Workouts

With all the snow we are getting in Philadelphia, I get a little bit of cabin fever, so I wanted to share two workouts that I know I can quickly and easily do at home on the days that aren’t easy to get out of the house.

Give them a try and let me know how they work for you.

Workout One (no equipment needed)

In fact I did this one last night, all you need is a timer. Count how many reps of each exercise you do for each round. your goal is to stay consistent for each of the four rounds of the workout.

Push Ups
Squats
Speed Rows
Single Leg Reaches

Set a timer for a minute, complete each of the above exercises for a full minute, back to back, rest one minute at the end of the four minutes. Try to repeat the order for four full rounds. Remember your goal is to complete the same number of reps of each exercise during each round.

Workout Two (with equipment)

This one uses bodyweight exercises and kettlebells. In my basement I have a few kettlebells (you don’t need a lot of them) a pull up bar, and a pair of rock climbing grips.

5 Pull Ups
5/5 Kettlebell Clean and Press
15 Kettlebell Swings

Work consistently through the above 3 movements for 15-20 minutes. The best part about this workout…if you have multiple sizes of kettlebells you can switch which size you use from rounds to round. Your odd rounds can all be with lighter weight and your even rounds can be with a heavier weight.

Give these a try and let us know how you do in the comments section below.

Of course of you need a few extra minutes of work, you can always get in some shoveling ;-)

More on the 32kg Kettlebell Turkish Get Up

I’d be lying if I said I wasn’t proud.

I am very proud.

In fact, I’m more proud that these girls can work with the 32kg than I was when I learned I could work with it.

Over the past 10-13 weeks, while following this program, they have completely crushed my expectations.

They have worked so hard, and they have learned that not only are they capable of being this strong, they’ve experienced it, and they know they can do more.

Pride.

Empowering.

Accomplishment.

Excitement.

I know how they feel, through the struggles to get there…then actually achieving the goal…and finally setting new goals to repeat the entire process.

Because of this I love what I do.

The 32kg Quest Continues

Here’s an update on Erica and Elie’s kettlebell strength training program.

They’ve both hit one of their goals six weeks early.

Below is the video of their 32kg Kettlebell Turkish Get Up.

Erica…

Elie…

Nice work Ladies!

Pressing Heavy Kettlebells

I’ve got an amazing profession!

I like to go to work.

I love when people see their own potential!

Elie started a strength training program about 7 weeks ago. I was testing her progress, and when you watch the video, you’ll see how easy her 20kg Kettlebell press is.

Then you have to see just how easy her 24kg Kettlebell press is on the right side. (I think she psyched herself out for the left, but…nonetheless I was beyond excited for her, as you’ll hear!)

Nice work Elie!! You’re almost at your goal.

BJJ Conditioning Begins

It’s about that time again.

I’ve decided to compete again. I spent some time with my friend Buiu in Miami this weekend, and the space he has created for people to train in is absolutely amazing (I’ll post photos soon) but after contemplating the tournament prior to my visit, my visit solidified that I wanted to get back at it.

It’s funny, you know. You train so hard for something…then you let it wither away.

Why?

If you remember, this all started with training hard for something.

Life isn’t easy, and we aren’t all blessed with an abundance of extra time, but when we are, we should use it to make ourselves better.

We should train, so we last a day longer.

We should not only strengthen our bodies…but our minds…the visualization of achieving what you desire.

Here’s a brief clip from my first session back, of straight conditioning, under someone’s coaching (Thanks JCB!)

I’ve got roughly 5-6 weeks depending on how you play it…

I’m excited.

I’m devoted.

I’m just gonna do it!