I’m a little perturbed that my elbow has not fully healed from getting caught in an armbar, during a Brazilian Jui-Jitsu open mat session over a week ago. However, I have to do some kettlebell work, or I’m going to lose it! Don’t get me wrong, you have to give injuries time to heal. Yet, I figured a little light 2-handed kettlebell work would hurt.
To be honest with you, the workout felt great, and my elbow really didn’t give me any issues. However, I will continue to figure out ways to train with my bells, and not piss off this elbow injury, any more than I already have. Ahhhh, compromise…..it’s what the best things in life are made of.
So here’s a quick 10 minute circuit you can do. I used one 16 kg (53 lb) kettlebell and 1 jump rope. Basically, you will perform 1 minute of 1 exercise, then immediately perform 1 minute of the next. Continue this for 10 minutes, without any breaks.
Skip as fast as you can, and change skipping style each time. While performing the kettlebell 2-handed swings, be sure to rive your heels in the floor, as you tighten your glutes, and open your hips. This will protect your back from injury, while allowing the force of your hips to get the kettlebell to swing to chest level. Trust me, your arms and lower back will thank you for it.
1a.) 2 Hand Kettlebell Swing
1b.) Jump Rope
Perform 1 minute of each, back to back, without breaks for a total of 10 minutes. Get in and get out, baby. That’s what I’m talking about!
Note: if you don’t have a kettlebell, grab one by clicking here. Until you get your bell, you can use a dumb bell, sandbag, or medicine ball.
If you have issues skipping rope, no worries. Take a look at this video, as I go over some quick tips to help you get started.
So what’s your favorite 10 minute workout? Let all of the New Warrior Nation know, by posting in the comments section.
I’ve said it a million times before: “Real Women Do Push Ups!” However, Coach Tara, one of favorite folks to follow on You Tube, shows that some women do push ups farrrrr better than most men.
She evens busts out with one of my favs: the 1 Legged Dan push up (or as I call it, the 1 legged Hindu Scorpion King push up).
Again, “No Excuses!” Strength is not “gender-specific.” However, it is “belief” specific. What do you believe & what do really “know” about what you can & can’t do?
Here’s an interview I did with my man, Rocco, regarding being a fit & healthy role model for your kids. I dedicate this to all of the dads out there. Happy Father’s day.
What are your favorite activities to do with your kiddos? Please share your favs below in the comment section below.
My buddy from the Austin/Hutto, Texas area, Donovan Owens (aka DFitness Guy), shares some quick fit tips for the B.A.D. (bad a## dads) out there, in order to turn them from a couch potato, to a New Warrior.
I’m heading to Urban Jungle Self Defense this weekend, to get in some good Muay thai practice. What will your Father’s Day activities or workout consists of? Let us know in the comments section below.
I recently came across the following video, while looking for more local lovers (and practitioners) of mixed martial arts. I was more than surprised, awestruck, and more importantly, inspired when I found this documentary, Monster Warrior:Soul of a Warrior, featuring Houston MMA instructor Duane Stevenson.
Duane is living proof of one who truly lives by the warrior spirit. He does not let any perceived physical disabilities out weigh his dominant mental abilities and capabilities. Take a look at this trailer, and I double dog dare you to not feel inspired!
So what is your most daunting obstacle that appears to always be in the way of what you want to achieve most? How do you confront and get past this/those obstacles? Please share them in the comments section below.
