This past weekend, wifey & I took an impromptu weekend trip to our new 2nd home, Austin, TX. I love to go there to just clear my head, or get some inspiration from one of the fittest/healthiest cities in America. This particular weekend did not disappoint. Along with all of the great places to eat in Austin, we always love to catch a good movie, while we’re there. One particular movie I have been anticipating the release, was the martial arts action movie. “Ninja Assassin.”
Now, let me let you in on a little secret. Since I was a youngun, I’ve always dreamed of becoming a ninja. In fact, it was reading about ninjitsu in magazines such as Kung Fu and Black Belt, as well as watching old school martial arts movies on Saturday afternoons, that helped create my love for MMA to this day.
Let’s face it, Ninjas are bad a–. How can you not fantasize about being a dark suit-wearing, hood & mask dawning, sword swinging, chinese star-throwing, walking, hardly-talking, human weapon? Sigh……Ok…..I’m back.
Well, one of the things most noticeable in the movie “Ninja Assassin” in pop star/model-turned-actor Jeong “Rain” Ji-hoon’s physique. While doing a little research on how Rain got into action hero shape, I discovered that Rain’s training was not too far from how all of we New Warrior’s love to train….plyometric bodyweight exercises….kettlebells…and various martial arts techniques. Of course, proper nutrition was a must for Rain to reduce his normal 12% bodyfat down to 5% for this role.
Now, most of us may not want to get down to 5% bodyfat, but how can you not want to be more agile, stronger, and possess a sleek, shredded physique? While most of us may not dream of becoming a dangerous “Ninja Assassin,” we can at least aspire to look and move like one….at any age.
Here’s a “Ninja Assassin” inspired workout I created for you. Perform this program for 4 weeks, or simply add this workout to your current program, in order to break the monotony and break through any plateaus you may be experiencing.
Sincere’s Ninja Assassin – New Warrior Inspired Workout:
- Perform Workout A on 3 non-consecutive days per week (i.e. M, F)
- Perform Workout B on 2 non-consecutive days per week (i.e. Tu, Thurs)
- Perform 1 Active Rest activity 1-2 times a week (i.e. Wed, Sun)
Be sure to warm up & cool down 5-10 min before and after each workout.
Perform each exercise for 1 min. each w/no rest between all 5 exercises. Once you’ve completed all 5 exercises, rest for 90 sec & repeat. Perform 5 rounds.
1. Kettlebell or dumb bell swings
2. Fast Step Ups (Quickly run up and down, in place, on 1 stair step or a curb. Move your arms as you run in place)
3. Dips (for the more advanced: Plyo Dips)
4. Kettlebell or Dumb bell Farmers Walk (use stairs/football field/track/perimeter of backyard, hills, etc.)
(Keep your shoulders pulled down and pulled bacxk, as you farmer’s walk. Also, keep your abs engageds, and your steps shorts and quick)
5. Static Leg Lift
(lie flat on the floor w/hands flat on the floor, near your butt. With both legs together, lift your legs a couple of inches off the floor, while engaging your abs/squeezing your butt/ & keeping your lower back and shoulders on the floor. Do not hold your breath!
1. Sprints (Stairs, Track, Football Field, Hills) x 1 min x 2 min rest x 10 rounds 2. Jump Rope Skipping + Shadow Boxing: Skip Rope x 1 min/ Shadowbox x 1 min/ Rest x 1 min x 20 min.
If you think this is hard, check out Rain’s training in action. All I ask is that you just get it done without the whining….lol!
By the way, if you’ve seen the movie, “Ninja Assassin,” what did you think of the movie? Rain’s training results? Let your fellow warriors know by sharing your comments below.
The holidays are right around the corner. However, I’m not worried, and neither should you. We have kick-butt training like the following, so tell Aunt Annie Mae to put down the sweet potato pie & come “Get Some Of This!”
1a. Kettlebell Clean & Press
1b. Hill Sprint x 25-50 yards
1c. Burpees (at top of the hill)
1d. Jog Down The Hill
Perform the reps of the kettlebell C&P & burpees as follows:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
NOTE: Perform given amount of reps on left & right sides, during kettlebell C&P. (i.e 10 reps on the right & 10 reps on the left, then run your hill sprint).
This bad boy will get your heart rate just a “tad bit” excited, to say the least. If you’re feeling really froggy, then work your way down the ladder, and back up. (i.e. 10,9,8,7,6,5,4,3,2,1,1,2,3,4,5,6,7,8,9,10).
So, other than utilizing these killer warrior workouts, how else are you prepared to reduce the “bulge” before the holidays? Share you thoughts below.
Folks always ask what we do in our fitness bootcamp and what makes us different than the gazillion bootcamps in Houston (especially in our park location).
Trust me, it’s not just about the workouts (because, we don’t workout…we play).
It’s not just about the tools we use (it seems like everyone is trying to go “underground” with their training methods & use tires, sandbags, kettlebells, etc).
Heck, it’s not about offering a bootcamp, in order to get you out of the gym. (Again, it seems everyone & their mom offers a bootcamp, these days.)
So what makes us different?
This is a place for folks to stop wishing, complaining, hoping, and wanting their hands held.
This is a “Punk-Free” zone. If you are a true “go-getter,” this is the place for you.
If you want to reenact a scene from a weight loss reality TV show, and cry about what you “CAN’T” do & how hard things are…this is not the place for you.
If you are fed up with your quality of life not meeting your expectations, and are committed to doing something about it “RIGHT NOW!” then this is the place for you.
If you have a warrior inside of you, ready to get out and take charge in the world, and surround yourself with fellow Warriors & Warriorettes, who share your inner fire, then this is the place for you.
If you’re more concerned with “how much is it” versus “how committed am I,” then keep it moving. This is not the place for you.
The members of my JoshOne FitCamp & New Warrior Kettlebell Training Classes play hard, have fun, are not afraid to sweat, despise whiners, cheer on winners, ignore quitters, continuously meet & set new goals, and most importantly, get the results they seek!
If you are ready to make it happen, RIGHT NOW, stop “thinking about it,” and make the first move, by logging on to http://joshonefitcamp.com.
“If you want your life to be different, you have to start doing things “DIFFERENTLY!”
I know I’ve been M.I.A. for a few days. However, I spent last weekend attending one of the best kettlebell-centered seminars, during my career as a strength & conditioning coach. While, I finally just received the feeling in my legs, and the full body soreness has subsided, I am still ridning high from the energy of this great seminar.
As I’ve said many times, you’re only as good as the people you surround yourself with. I must say, the company I trained amongst, during Mike Mahler’s “Kettlebell Training in The Age of Quarrel” seminar, definitely did not disappoint.
It’s always a pleasure to train with my fellow IKFF coaches, Steve Cotter, who focused more advanced animal bodyweight movements and kettlebell squatting techniques, & more, and Ken Blackburn, who shared his tips on improving agility, mobility, advanced kettlebell pressing, and girevoy sport technique. Fellow AKC coach, Andrew Durniat also shared his advanced kettlebell sport tips, as well as various program design, and wowed those in attendance with his barbell & kettlebell juggling demonstrations.
The seminar’s creator, Mike Mahler, never disappoints when he shares his advanced kettlebell techniques for size and strength. However, I must admit, my favorite aspect of Mike’s presentation for the weekend, was his on-going in depth knowledge of hormone optimization. Mike is truly a leader in this field, and I look forward to watching this aspect of his coaching develop, in the near future.
Lastly, one of joys of the seminar, especially after 3 days of intense lifting and technique optimization, was fellow IKFF & AKC coach, Jason Dolby’s presentation on using Indian Clubs for recovery, mobility, & more. Jason has studied the use of this ancient , simple tool, extensively. As I prepared for my upcoming competition in the Men’s Health Urbanathlon, I must say, Jason’s tips on using the Indian Clubs, have truly helped reduce my recovery time, during my training for the event.
Here’s a peak at some of the highlights of the weekend’s event. I would like to take this moment to thank Coach Alicia Fong, for not only putting this video together, but also for being such a gracious and welcoming host, by hosting this event at here beautiful (and FUN) facility. If you are ever in L.A., please be sure to stop by Alicia’s AF Performance Center. While you are there, be sure to make an appointment with resident coach Peter Rouse. if you have been dealing with various pains, Peter is the man, when it comes to rehabilitation & corrective exercise specialties. You’ll be glad you did, and tell them, The People’s Fit Coach sent cha:-)
Here’s a really crazy circuit of kettlebells & bodyweight exercises, that will have you smoked.
It definitely had one of my New Warrior Kettlebells – Houston warriors sweating, as you will see in this video. Here is the workout:
Perform each exercise, back to back, without rest for 1 min. each.
Once you’ve completed 1 round of all four exercises, rest for 90 seconds, and repeat.
Complete 5 rounds, and let me know how it goes.
As always, play hard and have “FUN!”
1. 2 Hand kettlebell swings
2. Burpees (without the push up)
3. Alternating Push Ups (w/ 1 hand elevated on the kettlebell)
4. Kettlebell 1/2 sit up w/ 2 hand overhead raise
