Getting ready to teach our Boot Camp in the park tonight..
(Here in our area of California, indoor workouts are still not allowed, so we have moved much of our training to a great park that’s about a half mile away)
This is the workout we have planned!If you can’t join us in person give it a go on your own.
And stay tuned, because we have a 28 day Kettlebell challenge you can join – starting tomorrow! – that can be done from anywhere in the world:
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EMOM – 300 Kettlebell / bodyweight Challenge
20 goblet squats (16k women / 24k men)
20 push-ups
20 suitcase lunges (12k women / 20k men)
20 1-arm KB rows (10 per side) (16k women / 24k men)
20 Burpees
Set your timer for one minute intervals. Do the prescribed number of reps at the start of the first minute. Your rest is the time from when you’re finished until the next interval starts. Do three rounds total for a total of 300 reps.
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That one is simple, but not easy!
Workouts like this three times per week will get you some serious results, with just a kettlebell or two, in around 20 or 30 minutes per day.
And again, if you like this workout style, stay tuned for our next 28-day kettlebell challenge, opening for registration tomorrow.
To celebrate the kick off of the NFL season, we held a special themed “Training Camp” virtual boot camp workout on Zoom.
The big idea was:
“We’ll take you back to training camp and work out like an athlete. You’ll get a *tiny* taste of what football players do to get ready for the season!”
I am looking for four new people this month to try my “elite custom kettlebell” program…
…because, if you want to get to your goals in the fastest safest most efficient way possible, I truly believe a program like this is the way to do it.
Of COURSE – you can find hundreds and thousands of free workouts, in single three second Google search.
And I also have lots of programs and courses that you can purchase at a low cost, and do on your own.
But here are a few differences when you work with a good fitness coach:
— Each workout in your entire training plan is going to be specifically customized for you. This means it’s based around your specific goals. It’s based around the exact equipment you have available to train with. It’s based around your exact time and schedule you have to train. And it’s based around any specific limitations that you might have.
— At the beginning of each new workout cycle we actually get together on a video call and walk through the whole thing. So we are there on video, in real time, showing you how to do each exercise with good form, correcting your form as you do it, showing you the right variation of each exercise that’s going to be best for you and your fitness level any injuries you have, etc.
— As you go through the program, after every workout, I’m going to look at your log and notes. I am going to double check and see what weights do you used, maybe if you need to bump up a little bit for next time, or maybe if you put a note that one exercise causes pain, I’ll give you a substitute with a different movement etc.
If this sounds like something it’s interesting to you, go ahead and click the link below and submit an application:
My coaching program is specifically built for men and women aged 40 and up that want to use kettlebells to lose fat, improve functional fitness, gain strength, and feel great!
It’s clearly not gonna be a fit for everybody.
But for the RIGHT people, it’s the perfect fit!
However this is a exclusive program. I have time to work with about 10, maybe 11 or 12 people at once. So if you do want spot, I only have a handful open.
We are putting on a 30 day flexibility/mobility challenge starting the week of September 28.
Originally we were just going to open this up for our clients here locally in the Sacramento, CA area..
But since we’re doing the whole thing 100% online.. and since we’ve gotten quite a bit of interest from people outside of the area already since we announced it yesterday..
We’re going to open it up for anyone who wants to participate!
Here are the details:
Every day for 30 days starting Monday, September 28 we get on a live Zoom call and take you through a 10 to 15 minute flexibility/mobility session.
Some of these will be a little more energetic workout of stretching and getting a light workout at the same time..
Some of these will be slower with more stretching and more of a recovery focus..
And some of them will be with a focus on building your core strength!
You can hop on and do any of the workouts live in real time with us..
And we will also send out a recording of all the workouts too, so you can do them on your own schedule if that works better.
As a free bonus for anyone who signs up you get a copy of my REGENERATE 2.0 program so you can actually start on that right away (that’s six different 10 to 15 minute flexibility sequence that are similar to what we are doing in the full program)
And – while supplies last – I’m also going to include a physical copy of my CORE Kettlebell Challenge book AND a FVT T-shirt, free with your sign up!
(If you’re here local in Sacramento and can pick those up ,there’s obviously no shipping, but if we have to ship anywhere within the continental US, that will just be an extra $10 charge to ship those items.)
Yesterday I shared with you info on a program called Anabolic Finishers.
The training method used in this program will get you pumped beyond belief!
I mentioned how I have been working this type of training into my routine lately.
Well I’m just getting ready for my workout for today, so I want to give you a sample workout from the program, so that you can experience the power for yourself:
Use a weight that you can push out approximately 25-30 reps… the blood that pools in the muscle is filled with big arm building metabolites… you will notice and increased pump that lasts all day long and in just weeks don’t be surprised if you add an inch or two to them guns!
When people are first getting started with kettlebells, one thing that’s really common, that I hear all the time, is that they get lower back pain.
But the reality is, kettlebell training, and specifically the kettlebell swing, one of the main movements in kettlebell training, is NOT a lower back exercise!
It’s an exercise for the muscles in the back of the body, it’s an exercise for what we call the “posterior chain” – the glutes, the hamstrings, etc – NOT the lower back.
One of the big contributors to lower back pain when working out with kettlebells is swings the KB too low to the ground.
Let me show you what I mean.
A proper swing looks like this at the bottom (this is a one-arm swing, but same idea applies if it’s one hand or two hands):
See how the ‘bell is close to my frame when it comes back? It’s almost like I’m hike passing a football.
Swinging the KB too low to the ground – which is NOT how you want to do the exercise – would look something like this:
That makes me cringe just looking at it 😉
This makes the move harder, and adds stress to the lower back.
To sum up, if you are getting lower back pain from doing kettlebell swings, it could be that you are swinging the ‘bell too close to the ground. Implement today’s tip at your next workout, and see if it helps. And there is your #1 tip for preventing lower back pain with kettlebells!
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If this tip helped, you’ll want to check out my CORE Kettlebell – Online Workshop.
You’ll get dozens of videos with tips and tricks like this one to help you tweak and improve your kettlebell form.
You’ll eliminate pain AND improve performance, all at the same time.
The CORE Kettlebell – Online Workshop videos are included with the CORE Kettlebell Challenge system linked below:
For almost six months now, with the exception of about a three week period in June / July, we’ve been shut down for indoor gym workouts here in Northern California due to the pandemic.
So we’ve had to pivot our personal training business BIG time to keep things going!
One of the things that’s actually gone quite well is boot camps in the park.
It’s safe, people get a great workout, and it’s a lot of fun.
Here’s what our workout looked like today:
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Labor Day “Bodyweight Beast” Workout
(total body / dynamic warm up, then)
PART 1
Get as many mountain climbers as you can in :60
Rest for :15
Get as many push ups as you can in :45
Rest for :15
Get as many spider climbs as you can in :30
Rest for :15
Get as many burpees as you can in :15
Rest for :15
(without resting, move directly into)
PART 2
10 squat jumps
10 walking lunges (per leg)
10 step ups (per leg)
20 bodyweight squats
Rest for approx :60; repeat for 3 rounds total!
(finish with optional run, core work, and stretch)
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That’s a KILLER bodyweight workout you can do any time, any place.
Whether you are working out at the gym, at home, or the park – no excuses!
And when you pick up a copy of my CORE Kettlebell Challenge system this week, I am including a special bonus when you get it through the link below:
“Bodyweight Power Workout” is a full 6-week training plan. You’ll be able to get your full BEAST mode on, ZERO equipment required!
*It’s NOT listed on the page below as being included in the package, but there will be a link to access the materials when you buy, if you pick up your copy ASAP:
In 2006 / 2007, over about a 7 month period, shortly after I retired from playing football professionally, I lost 64 pounds.
I’ve kept it off, and have hovered in the same weight range (plus or minus five pounds or so) since.
One thing I have learned is that it IS a life long battle.
Whatever the reasons were that caused you to gain the weight in the first place, have the possiblity of popping up again.
So you always have to be viligant. You have to keep working. You have to remember the reasons why you focus on health and fitness. You have to keep yourself motivated.
Add to that, any tips or tricks or slight advantage I can get, I do that too!!
Here is an easy one, a 60-second “morning routine” to start your day right.
I have been doing something like what Matt talks about in the passage below for years.
Scientists took a group of adults and had them perform a single “bike sprint” for 30 seconds. This basically means they pedaled as fast as they could for 30 seconds. Then scientist measured leptin levels.
Scientists found that a single 30-second sprint was enough to increase leptin signaling and reset the leptin receptors in your brain.
I realize that most people don’t have a Wingate bicycle in their bedroom.
(A special kind of bike used in the experiment that allows you to adjust the resistance and make it harder to pedal.)
No worries. Here’s how to adapt the strategy so you can follow this routine without any equipment.
First, be sure to warm up properly. Some light jogging in place, a few jumping jacks and some easy stretches are just what you need. Rolling out of bed and immediately exercising as hard as you can is recipe for disaster.
Next, perform 60 seconds of either: A) Burpees B) Mountain-Climbers
Personally, I find burpees way too on the knees so I prefer mountainclimbers but both exercises are good. Both exercises are extremely demanding which is exactly what we want for this routine.
Perform the exercise of your choice for just 60 seconds. Go as fast as you can – safely. You only need to do this for 60 seconds and then you’re done.
Hooray!
You won’t burn many calories in just 60 seconds but you’ll give your body the signal to reset your leptin receptors which can help boost your metabolism and regular your appetite… all leading to increased fat burning over the rest of the day.
One caveat though: The effects of sprinting on leptin are BLUNTED in the presence of insulin. Translation: For this 60-second routine to work, it needs to be performed on an empty stomach – ideally in the morning when you haven’t eaten anything overnight.
So there you have it – the 60 second routine that makes you burn fat all day long.
