Perform as many rounds as possible in 20 minutes of the following:
1. High Knee/Run In Place (100 steps)
2. Horse Stance Squat (count to 50..i.e. one-one thousand…two-one thousand..etc.)
3. Fast Body Squats x 25
4. TNT Cable Full Extensions x 10
Levels:
Beginners: Rest 90 sec. btwn ea. exercise and 120 secs between each set
Intermediate: Rest 60 sec. btwn ea. exercise and 90 secs between each set
Advanced: Do not rest btwn ea. exercise and rest 60 secs between each set
Hey folks. I just wanted to let you know that one of the top strength coaches in the industry is coming to Dallas, TX. Steve Cotter will be holding his IKFF (International Kettlebell & Fitness Federation) certified kettlebell teacher course on January 10 and 11, in Dallas.
Many of you ask me which kettlebell certifications do I recommend. The IKFF CKT course is at the top of my list.
Find out more at http://www.ikff.net/ckt-0020.
I hope to see you there. If you plan to attend, be sure to message me here on myspace, and let me know, so we can make plans to connect.
Super set the following 2 exercises. You will perform both exercises, one right after the other, as many rounds as possible, in 20 minutes. Remain hydrated, and take the time to walk around for about 5-10 minutes after the workout, in order to reduce soreness in the legs.
1a. Jump Rope double Unders x 25 (or 100 standard jump ropes)
1b. Hindu Squats x 20
I guarantee you will feel this workout in your abs, just as much as you will in your legs. I have included a couple of examples of the Hindu squat below. Be sure to start the Hindu squat by pushing your hips back, first. Unlike a typical squat utilizing free weights, you will exhale during the bottom portion of the hindu squat.
Superset the following exercises. You will perform the kettlebell alternating swings, sprint 20 yards, perform your push ups, and sprint back. Repeat this, until you have completed the given amount of sets.
50 alt kb swings/50 push ups
45 alt kb swings/45 push ups
40 alt kb swings/40 push ups
35 alt kb swings/35 push ups
30 alt kb swings/30 push ups
25 alt kb swings/25 push ups
20 alt kb swings/20 push ups
15 alt kb swings/15 push ups
10 alt kb swings/10 push ups
5 alt kb swings/5 push ups
My New warrior Training Class and I finished this workout in about 60 minutes. It was a killer, but a perfect way to end our training week together. We are definitely not worried about not being on track, going into the new year.
I think, beginning your Thursday morning, performing 275 alternating kettlebell swings and push ups in 40 degree weather, is a good indicator. Now, excuse me while I ice down my chest and arms. Remember, recovery is just as essential to your program, as training with all out tenacity. It’s all about balance.
Train like a Warrior. Eat like a Warrior. Live like a Warrior!
p.s. How are you changing your training program to fit the various weather conditions of winter?
