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.

In honor of the release of “X-Men Origins: Wolverine, here are two different workouts that will help you get lean and jacked like “Wolverine” star, Hugh Jackman. Hugh got lean and ripped for the movie by incorporating workouts centered around lifting heavy weights, and using compound exercises. The following workout, does just that.

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

One supersets w/ 2 kettlebells and a jump rope, while the other utilizes bodyweight only and a jump rope.

1a) DBL kettlebell swing+clean & jerk+overhead twist x 5

1b) Jump Rope x 100 For 5 rounds or

2a) Burpee + push up w/ knee tuck & tuck jump x 10

2b) Jump Rope x 100 as many rounds as possible for 10 min.

Let me know what you think or if you have any questions. Also, if you if you had a chance to see “Wolverine,” what did you think of the movie? Share your comments below.

Here’s a look at my body weight and kettlebell workouts of the day, that I performed with my New Warrior Kettlebell class and my JoshOne Fitness Bootcamps in Houston, TX. It’s been a killer week. Monday’s workout, definitely set the tone for this week’s intensity.

Always take time to work on your joint mobility exercises before you train, and take the time to rejuvenate with slow dynamic stretching, moderate walking, or practices, such as qi gong, after your workout.

Monday: 012609

1. Prisoner Jump Squats x 100
2. Hindu Push Ups x 80
3. Hindu Squats x 60
4. Spiderman Lunge x 40 ea. side
5. Mountain Jumper Push Ups x 20

Tuesday: 012709

(Taking it kinda easy, since my body is still mad at me for Monday’s workout…my bad!)

AM
1. Alt. Kettlebell Swings x 2 min x 3 rounds
2. Step Ups x 2 min x 3 rounds
3. 2 Handed Kettlebell Swing x 2 min x 2 rounds

PM
45 minutes of Dynamic Stretching & Joint Mobility

Wednesday: 012809

1. Perform as many rounds of 100 jump ropes (with various rest in between ea.) x 25 minutes.
I performed 23 rounds in 25 min.

Thursday: 012909

Today, I will take it easy and perform some kettelbell core and hip work.

1. Kettlebell turkish get-up/windmill combo x 3 x 5
2. Double Kettlebell get up-sit ups x 3 x 5

Friday: Rest Day

(Time to book a massage! Jerry, can you help a brother out!!!!!!!!!!!)

10 minutes of joint mobility exercises

1. Double Kettlebell Outside swing   x 53 lb (24 kg) x 12 x 3
2. Kettlebell clean+press+1 arm overhead squat x 44 lb (20 kg) x 6 x 3 (ea. side)
3. Hindu Push Ups x 20 x 3

Rest 90 seconds between each exercise, and 3 minutes between ea. set