Tag Archives: fat loss workout
Posted on 08. Jul, 2009 by admin.
One of the many things that have been keeping me busy lately is my preparation for the Russian Kettlebell Certification. I haven’t talked about it much because I’ve been busy with the launching of my latest project, Primal Fit Bootcamp, in my local area (Pleasant Hill, Ca). Anyway, I’ve been training with Master RKC, Mark Reifkind at Girya Strength in Palo Alto and he designed a Kettlebell (KB) workout that I can do at home when I’m not training with him.
This was the most recent KB workout that I did:
2 sets of 5 repetitions (reps) each arm with 8 kg
3 sets of 10 reps each arm with 12 kg
Turkish Get Ups
One rep per arm with 8 kg for 5 minutes ( switching each rep of course)
One KB Front Squats – 12 kg
8 sets of 5 reps per arm
One Arm Swings – 12 kg
10/10 (10 right, 10 left)
10/10/10 /10 (transfer after each ten and just keep going)
Overhead KB Hold per Arm
8 kg- 30 sec hold
8 kg – 45 sec hold
8 kg – 60 sec hold
This workout will smoke you no matter how great in shape you are in!
My biggest accomplishment with this workout is I was able to perform 60 repetitions of the KB Snatch with minimal rest. If you are not familiar with the RKC, students or “victims” need to pass the Snatch test which requires you to perform the snatch 100 times (both arms total) with a 12 kg Kettlebell in 5 minutes. While I am still almost 2 months away from the August Certification, I have lots of work to do in terms of conditioning, perfecting my KB techniques, and finally performing my mock snatch test.
To give you an idea of how the snatch looks like, I attached a video of me doing it with a 12 kg KB. But, before you watch it, here are the basic foundations of a snatch:
* Start with a basic swing with a “snap” at the hips
* Practice the High Pulls (that’s what I’m doing in the video before I do the actual snatch) before you even attempt a Snatch
* When you feel good with your technique with the first two, you’ll be ready to snatch
Of course, I am “in training” which means that I have a lot to learn. I wanted to wait until I shot a video of me snatching a 12 kg but with my other responsibilities, it is getting to be impossible at the moment. *Note: I have updated this post with a new video with proper instructions since I first wrote this article.
Posted on 13. Feb, 2009 by admin.
Ok, the picture doesn’t have anything to do with the post but it sure helps for some inspiration…wink, wink.
It’s Thursday (as I write this) and this means that it’s time for Turbulence Training workout “Buff Dudes, Hot Chicks – Workout C.” This goes on in my head….aaaaahhhhhh. Why? I just happen to remember my gym session from last week with the same workout and I remember saying to myself, “What the f*ck was Craig thinking?” (excuse my French).
I’m not the only one who chose this workout, other TT Members like Matrix2Pyro, Crystal, Erin, and others are also dying from this workout. This is what they have to say about it:
Matrix2Pyro: “I wanted someone to call 911.” and “I think Craig was mad while he was designing this workout.”
Crystal: “If this doesn’t make me a hot chick, I don’t know what will.”
When I first looked over this workout, I didn’t think it would be a killer. But, as I read it again on my way to the gym last Thursday, I got nervous. While I’ve done most of the exercises before and I know I can definitely perform them, it was how it was supposed to be carried out that had my heart beating fast just by reading it. Probably not as fast as if I was in the middle of a High Intensity Interval Training. Ok, maybe a tad bit lower.
Here is my workout:
Workout C (weight per side) – SQUEEZE every repetition on top of the exercise
Superset #1 (# of sets x # of repetitions x weight)
1A) DB Reverse Lunge – 3x12x25 reps
1B) Stability Ball Jackknife – 3×15 reps
No rest in between sets
2A) BB Romanian Deadift – 3x10x70
2B) Elevated Pushups – 3×10 reps per side
No rest in between sets
3A) DB Row – 1x15x20, 2x12x20
3B) Stability Ball Leg Curl – 3×20
No rest in between sets
1) Bodyweight Squats
a. (20 second squats + 10 second hold in bottom position x 8 rounds)
a. (20 seconds pushups + 10 second hold in top position x 4 rounds)
3) Plank + Side Plank
a. (20 second plank + 10 second side plank alternating sides x 8 rounds)
4) Touchdown Lunges + T-Pushups
a. (20 seconds lunges + 10 seconds T-pushups x 2 rounds)
Most Turbulence Training workouts look “easy” on paper. But, when it’s performed properly and as prescribed by Craig, they are killers!
So, what makes this workout so tough and effective:
- No rest in between sets – This is the first TT workout I’ve ever done where Craig didn’t allow any time for rest in between sets. I tell you he’s a mad man. Combined with all the other reasons below, this workout tests your endurance while performing strength training exercises!
- High repetitions – Again, most TT workouts that I have performed so far usually had at most 10 repetitions for each exercise. For this workout, almost every exercise had to be performed at 10 repetitions or higher. So consider this equation: higher reps = more muscle fatigue = tougher exercise.
- Squeeze on top of the exercise – Another TT first! This is Craig’s newest exercise tip. He says that, “Squeezing on top of the movement requires you to use lighter weights for all exercises.” To me, this translates to using more muscle fibers which makes it a more effective exercise but also tougher.
- Compound movements – lunges, deadlift, pushups, jacknife, planks, squats etc. are all considered compound movements which means that it recruits the majority of your muscle groups. Hence, it gives you a total body workout which makes it all the more exhausting.
- Tabatas – the first time I heard this term from Andy (another TT Member), I was like “Taba what?” Craig adapted the Tabata Protocol into the timed intervals which he placed at the very end of this workout. Ross Enamait explains why Tabatas are tough and more effective in this article: Tabata Intervals. This workout includes not just one but FOUR tabatas – enough said.
So, now you know. If you’ve been thinking about showing off your abs at the beach this summer or even the gym, don’t forget to grab your copy of TT for Abs . CB is giving 25% off and it ends today, Friday the 13th…bwahahahaha. Ok, that was corny.
I gotta tell you that I’m glad that I only have to do this workout 2 more times. After that, I probably won’t go back to it..lol. Joking aside, I have a lot of other TT workouts to choose from but if I just wanted to kick my butt, I just might go back to this workout just for sh*ts and giggles.