We did it in my boot camp this last week, and every one hated it (but loved it at the same time.)
You’ll hate it too – but you’ll burn a lot of kcals in the process, and you’ll feel great when you’re done.
You have been warned. Now try it at your own risk …
(NOTE: In the video below, I grabbed a quick video of me going through segment 2. You could do this segment as a “finisher” sort of thing at the end of your regular routine … or do it as part of the full workout as described below.)
CRAZY KB Swing – Burpee Bonanza Workout
12 body weight inverted rows
12 push ups with a rotation (total)
8 KB presses/side
8 KB rows/side
Do this circuit three times with as little rest between exercises as possible.
Then, do as many reps as possible, with perfect form, of the following exercises in :40 intervals each. Take no rest between moves:
KB sumo deadlift
two hand KB swing
burpee, no push up
one hand kb swing (:20 per side)
burpee with push up
hand to hand KB swing
burpee with two push ups
Repeat this circuit three times.
THEN, set up two cones, ten yards apart. Run back and forth between the cones for :30 as many times as you can. Rest for :30. Repeat five times, trying to maintain or beat your pace from set one.
In the FVT Coaching Club, you get three new workouts every single week – that’s twelve per month – for less than a dollar per workout.
You’ll get access to some other great bonuses when you sign up, including my exclusive ’13 Kettlebell Training Mistakes and How to Fix Them’ report and video series.
Plus, this weekend ONLY, you get a FREE copy of my No Gym? No Excuse! DB Complexes for Fat Loss Program when you try the FVT Coaching Club for at least one month.
It’s a super cheap deal … but since we’ve been getting such awesome feedback about the kettlebell workouts program, I’m more than happy to let you try it out for a month, and incentivize you a bit to do so 🙂
This one is called “Flipped” because the first pair of exercises, you start at low reps and work up to high … and for the last pair, you start at high reps and work down to low!
Pair 1 – four sets each; keep the weight the same and do 6 reps on the first set, 8 on the second, 10 on the third, and 12 on the last:
1 arm KB press
single leg squat
Pair 2 – three sets of fifteen reps each
1 arm kettlebell swing (15 reps each arm)
Pair 3 – four sets of each; keep the weight the same, rest as little as possible between sets, and go 12 reps of each, 10 reps of each, 8, and finish with 6
KB goblet step up
inverted row w/ suspension trainer/etc.
That’s it for today! Keep training hard. And don’t forget – if you liked the workout above, it’s a sample of what you’ll get with my weekly FVT kettlebell workouts program – and it’s on sale this weekend. Click HERE to get all the details.
The kettlebell press is an AWESOME move. It’s fantastic for building upper body strength. And pressing a heavy object over your head rates right up there with the most “functional”, real-life-applicable exercises you can do.
HOWEVER – it’s also a tricky one to master. There are a lot more “moving parts” to it, if you will, than you may think.
The problem with the press I cover in today’s video is SUPER common … but fortunately, relatively easy to fix, IF you know how.
Watch today’s video, try the drill for yourself, and see if you don’t improve your KB press!!
*Also … if you find this video helpful … I got a special surprise for you at the end. If you like the video, you’re going to really dig this. So don’t miss it 😉
Is Your Kettlebell Press Jacked Up? Here’s How to Fix It!
Today I’m going to give you a tip that will instantly improve your kettlebell press.
One very common error that people make when they do a press is they don’t keep their forearm straight up and down through the movement. What it should look like is that my elbow is stacked right underneath my hand throughout the whole exercise.
What a lot of people will do is try to rack the ‘bell like this (demonstrates) and they go and do the press and that is not how you want to do it. You’ll be out of alignment and not be in your optimum pressing position.
So a quick fix is something called a bottoms up press.
Clean the ‘bell up and get into your bottoms up position. You’re going to use a lighter ‘bell than usual since it takes a lot of grip strength. Now I can keep my elbow tucked into my side and it will force me to have my elbow underneath my hand.
For this one you want to look at the ‘bell the whole time and use your tension technique and your power breathing. Do a couple presses. Now I’m forced to have my elbow stacked underneath my hand.
Now I’m going to go back and do my regular press and I’ll automatically be in the same exact position and it is going to be much stronger and much more advantageous pressing position.
So if you want to boost your press or if you are having problems getting a hang of the movement try doing that bottoms up press drill. Then you can go back to your regular press and you’ll see an improvement right away.
Thanks for reading/watching, train hard, and talk soon –
PS – Okay for the special surprise 🙂
I’ve recently dug up/refreshed for 2013 one of my “classic” programs from the vault, ‘No Gym? No Excuse! Dumbbell Complexes for Fat Loss’.
It’s a full 12 week program that shows you how to use dumbbell complexes for rapid fat loss and extreme conditioning. The workouts in it are killer and pretty darn unique, if I do say so myself 😉 …
Thing is, we pulled it off the market about two years ago for various reasons … so I “spruced it up” and updated it for 2013, and now I’m making it available – for FREE – when you try at least one month of my FVT Coaching Club program.
So you’ll get 12 FVT – style KB/BW workouts, PLUS No Gym? No Excuse! DB Complexes for Fat Loss – for less than 10 bucks! Holy moly!! 😉
(I wasn’t going to announce this offer until Friday, but it’s up and ready to rock, and so for a “special reward” to folks like yourself who’ve read all the way to the end of this post – YOU get first crack at it!!)
So I was messing around at the end of my workout today and shot a quick video for you. I’ve never really done anything like it before – so check it out, and let me know what you think in the comments section below!
This is actually one of my favorite TGU “progressions” … it’s more challenging than the standard version of the exercise, and is a great way to work in the “same but different” programming approach we frequently speak about.
Watch the video to see this cool advanced Turkish get up variation -and to try it out for yourself:
Today I’ve got a cool Turkish get up variation for you.
What we’re going to do here (and I’ll demonstrate in just a second) is a Turkish get up with three presses during the movement.
I’m not exactly sure what this one is called. Some people call it a “three-headed dragon” … which is pretty cool 😉 … so we can call it that if you want. I’ll just call it a Turkish get up with three presses in the movement.
Start on your side and get set up like you are doing your normal turkish get up. Pull the weight into the frame, press it up. Your first press is going to be from the ground. So right here your elbows are close to the body and your wrist is nice and straight.
Punch up, up to the hands for your second press. Make sure you come all the way down to your rack position and then press it over your head.
Now sweep the foot and come up to our lunge position. Do a press from here. Now stand up and reserve the motion, hitting your presses again on the way down.
That’s your movement! A modified Turkish get up with three presses. Enjoy!
I’ve got a quick tip for you today to improve your kettlebell swing form.
This is a fix to a mistake that I see all the time in our kettlebell boot camps and with my personal training clients.
First, let me show you what a proper kettlebell swing should look like.
You can see that I’m swinging the ‘bell back and it is coming above my knee level. What you want to avoid is swinging the weight too low to the ground and going below the knees.
I get the ‘bell tight to the frame and as close to my body as I can. Get the hips out of the way at the last minute.
You only make the mistake once of swinging it too high and hitting yourself 🙂
This will make for a much tighter arc and makes for more efficient movement. It’ll also take the pressure off your lower back which is probably the #1 cause of back pain when doing kettlebell swings…….which you shouldn’t be getting, by the way!