Archive for February, 2009

27
Feb

WOD: 022709 Getting Back Into The Groove After A Short Break

   Posted by: Sincere   in Healthy Eating, Kettlebell Workouts for Strength, Kettlebells, Workout Of The Day (WOD), fasting, post workout nutrition

First off, I would like to apologize for that lack of updates for the past couple of weeks. I recently got married to the love of my life, spent a great honeymoon in one of our favorite cities, Austin, TX., and currently, we are moving into our new place. Suffice it to say, I’ve be just a “little” busy.

However, the biggest nightmare, was switching from ATT U-verse, back to regular DSL, as U-verse is not available in the the area we just moved to, yet. Ughhhh! Anyhow, things are almost back to normal. As the famous phrase goes, “The honeymoon is over!” Now let’s get back to training hard!

Right before the wedding, I fasted for almost 10 days (minus my wedding day) on the Daniel Fast. I did it for mental, spiritual, and physical reasons. As a result, I feel revived, to say the least. I’ve really some to appreciate the raw eating lifestyle a lot more. However, I still consume a little meat. However, I must admit, it is “very” little, these days.

Meanwhile, with the combination of the fast, restructured eating habits, and a week off from training, I definitely see big improvements in my strength, energy, sleep, and overall mental, spiritual, and physical performance. here’s today’s workout of the day, along with my post workout shake recipe. Let me know what you think.

Since I took a little time off, I wanted to ease into this workout. Yet, I still wanted to go a little heavy. Therefore, I kept my rest periods to about 3 minutes, and my sets were low.

AM Workout:

1. Kettlebell swings x 2 x 24kg x 1 min/side
2. Kettlebell cleans x 2 x 24kg x 5/side
3. Kettlebell Press x 3 x 24kg x 5/side
4. Kettlebell overhead squat x 2 x 24 kg x 5/side

Post Workout Shake:

1 cup of water
1 cup of hazelnut milk
1 cup of frozen blueberries
1 tsp of cinnamon
1 tsp of dried mint
1 tsp of glutamine
1 tblsp of Udo’s oil
1 scoop of rice protein
1 scoop of Alive (vanilla rice & pea protein)

PM Workout:

20 minutes: Jump Rope Double-Unders X 20 x 5 : AMRAP

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6
Feb

Kettlebell Farmers Walk For Full Body Conditioning by Houston Kettlebell Coach Sincere Hogan

   Posted by: Sincere   in Collision Course DVD, Exercise Equipment, Kettlebell Exercises For Core Strength, Kettlebell Workouts for Strength, Kettlebells, MMA, Mike Mahler, Mixed Martial Arts, Steve Cotter, Workout Of The Day (WOD), double kettlebell exercises

I love the kettlebell farmers walk. It’s excellent for full body training for size and strength, as well as improving overall conditioning. Farmers walks are also great for MMA conditioning, and grip strength training. Muay Thai practitioners will definitely love the grip power gained from farmers walks, for creating a powerful clinch.

Take a look at the following video, as I, along with my training partner, Russell, demonstrate some great tips on performing the kettlebell farmers walk.

Here’s the workout described in the video. Give it a try, and let em know how you do. Have fun. This is a true butt-kicker. However, the fat burned during this workout, is soooooooo worth it.

WOD: 020509

Kettlebell Farmers Walk (upstairs & downstairs) x 24 kg

Round 1 – x 5 min x 3 min rest
Round 2 – x 4 min x 3 min rest
Round 3 – x 3 min x 3 min rest
Round 4 – x 2 min x 3 min rest
Round 5 – x 1 min x 3 min rest

p.s. Check out more strongman and kettlebell exercises, that both men and women can benefit from, by peeping my buddy Mike Mahler’s “Collision Course” DVD set. I learned a lot from this workshop, especially about utilizing strongman exercises to everyday training, from World’s Strongest Man great, Mark Philippi. Check it out here.

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3
Feb

WOD: 020309 – Double Kettlebell Exercises For Size & Strength

   Posted by: Sincere   in Kettlebell Exercises For Core Strength, Kettlebell Workouts for Strength, Kettlebells, Steve Cotter, Workout Of The Day (WOD), double kettlebell exercises

Today’s kettlebell workout totally kicked butt, especially on the abs. I can’t see why anyone would want to do crunches, when a lot of various kettlebell exercises are so much more effective. Plus, they give you more bang for your buck. Crunches don’t burn enough calories to give you the six pack that so many janky fitness products and DVDs claim.

Honestly, real six pack abs are made in the kitchen. However, performing the following exercises with a couple of kettlebells (you could also use one, if that’s all you have…no worries), will not only make your core stronger, but they will also help build long lean muscle, increase your overall strength, work the entire body, as well as ramp up your cardio.

Now, that’s a combination (a time-saving one, to say the least), that can help you be on your way to carving out a strong and sexy mid-section. By the way, we were recording this workout, but were betrayed by running out of tape. However, I will re-record this one again and post it here.

1. Double Kettlebell Front Squat x 24 kg x 6 x 3
2. Double Kettlebell Outside Swings x 24 kg x 10 x 3
3. Kettlebell Renegade Rows x 24 kg x 5 x 3
4. Single Kettlebell Russian Twist x 24 kg x 5 x 3
5. Stair Sprints x 3 min (threw this in just to ramp up the cardio a little more)

Give this workout a try, and let me know how you do. By the way, what are some of your favorite double kettlebell exercises? Please share them below.

p.s. If you are looking for great no b.s. kettlebell training DVDs, be sure to check out the great line up of DVDs over at my man, Steve Cotter’s Website.
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