1a. Alt. KB Swings x 1 min.
1b. KB Overhead squat x 6 ea. side (perform 6 on the left, then 6 on the right) -

* When performing the OH squat, keep your eye on the kettlebell/free hand
out in front/hips back
(push the bell up, while sinking your lats down). Only go as low as
you can with good form (no wobbling to the left or right)

perform 5 rounds. Rest 1 min between rounds.

Once you’ve completed all 5 rounds. Rest 5 minutes, then begin Combo set 2 & perform 3 rounds of Combo set 2.

2a. KB step up x 1 min ea. side (make sure the bell is sitting in the
corner of your arm & your fist is under your chin. Keep wrist
straight!)

2b. Seated KB Press x 5/side

*(While standing, clean & rack the bell. Then sit on a stable surface
that won’t move. Compress your abs/grip the handle/tense up all of
your muscles & press the bell straight up, as you would do if you were
standing. DO NOT LEAN BACK! Compressed abs = a “Safe Back!

Keep the bell over your shoulder & lock out. Safely return the bell to
the rack position, while keeping your abs compressed and muscles
tense. Exhale on the top portion of the lift. Be fluid. Be rigid. Be a
Warrior! Enjoy.

BTW, here’s a look at my fellow IKFF kettlebell coaches having fun with the overhead squat at a recent certification course. The course was hosted by my man, Mike Stehle at his Crossfit Jersey Shore gym, in Avon By The Sea, N.J.

Join us at one of our upcoming IKFF certified kettlebell teacher by logging on to http://ikff.net.

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?

Watch, wonder, be inspired, then MOVE!

Ok, in wrapping up my series of X-Men Origin inspired workouts, which began with Wolverine and Sabertooth, I am wrapping things up with one of my favorite mutants of all time. With such a heavy creole influence here in Houston, thanks to our Louisiana neighbors next door, how could I not have love for the Cajun mutant that is, Gambit.

Gambit’s, (aka Remy LeBeau), primary ability is the manipulation of potential or kinetic energy. This is manifested both internally and externally, energy charges his body giving him greater strength, stamina, and agility than any non-powered human, as well as being able to charge matter resulting in the violent and powerful explosion of said matter through touch. The objects that he charges explode with a force somewhat proportional to the size of the object, though a playing card is as powerful as a hand grenade in Gambit’s hands.

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In response to the Wolverine Style workout I posted, in honor of the release of “X-Men Origins: Wolverine, here is a great bodyweight workout that will help you get mobile, strong, explosive, and jacked like “Wolverine” character, “Sabertooth.”

Sabertooth is known for being able to be explosive, mobile, and agile, just like a cat. The following workout, does just that for you.

Whether you want to be lean and mean like your favorite super hero, heroine, villain, or vixen, this workout is definitely for you.

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Beginner/Intermediate:

1a.) Sabertooth crawls x 10 yrds
1b.) Jog back to starting line

Do this for 10 rounds for beginners & 20 rounds for intermediate.

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Advance:

1a.) Sabertooth crawl up hill
1b.) Jog in Zig/Zag downhill

Do this for as many rounds as possible for 10 minutes

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Let me know what you think, or if you have any questions. Also, if you get the chance to see “Wolverine,” be sure to stay during the closing credits. There are two extra scenes. I’ve seen the movie twice, and there were two alternate endings for the final scene, during the credits. That’s a good way to build hype for the DVD release, right?

BTW, let me know what you thought of the movie? Share your comments below.