“Kettlebell and Bodyweight Power Circuit”

Dynamic warm-up using a lighter kettlebell than normal – swings, cleans and snatches, then: “Kettlebell and Bodyweight Power Circuit” 5 rounds, ensure some recovery between exercises: Kettlebell snatch, 10 x right, 10 x left Hindu squats x 20 Double kettlebell heavy swings x 10 Burpees x 5 (full extension) Core: Mace 360s and 10 to 2s Finisher: Scorpion push-ups, 10 reps down to 1 prison workout Restoration: Trigger point foam roller        ...
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Indian Clubs, Mace, Kettlebells and Body-weight

Movements on these exercises must flow and should be smooth, fluid and efficient. This is where all the benefits come from.  It heals, strengthens and makes you better. Four to six rounds, moving from one exercise to the next. Concentrate on perfect form with full range of motion. Indian Clubs, alternating heart-shaped swings – 2 to 3 mins Sit-outs x 12 Hindu push-ups on yoga blocks x 10 Mace 360s: 30 secs clock, 30 secs anti-clock Then: Four to six rounds (same rules apply): Kettlebell swings – 20 x right, 20 x left Hindu squats x 30 Mace Grave Diggers. 10 x right, 10 x left Yoga headstand – 30 to 60 secs Restoration: Yoga and trigger point foam roller....
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“Kettlebell and Body-weight Combo”

Warm up with mobility and Indian clubs then: “Kettlebell and Body-weight Combo” The goal is never fatigue or muscle soreness, the goal is improvement Never, ever sacrifice form for speed Aim to work continuously for 15 to 20 mins: Kettlebell clean & press right x 5 Kettlebell clean & press left x 5 Hindu push-ups x 5 Hindu squats x 10 Core: barbell roll outs x 50 in as few sets as possible Finishers: Kettlebell alternating swings x 100 Rolling push-ups; 10 reps down to 1 Foam roller    ...
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“30 Second Ladder Workout”

Warm up with joint mobility and Indian clubs, then: “30 Second Ladder Workout” How to do it: Set your  timer to 30 second intervals. Begin with the first exercise for 30 seconds, then rest 30 seconds, then the first and second exercise, rest, first, second and third, and rest. Carry on this way until you complete all 8 exercises without resting. Your 7th set will last 3 mins 30 secs and your 8th set will last 4 minutes The exercises: 1. Kettlebell alternating swings 2. Hindu squats 3. Kettlebell double arm swings – go heavy 4. Burpees 5. Yoga push-ups 6. Kettlebell double cleans 7. Med ball slams 8. Handstand holds against a wall or free standing Finisher: Pull-ups:  Prison workout, 10 reps down to 1 Eischens Yoga...
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“4 Round Rampage”

Warm -up with mobility work and light kettlebell swings and cleans, then: “4 Round Rampage” Complete 4 rounds resting 90 secs between rounds: 2 minutes heavy punch bag combos 30 x heavy kettlebell swings 30 x sledgehammer tyre strikes or med ball slams 30 x bodyweight sprawls Finisher: 100 x Hindu squats in as few sets as possible Headstand practice & yoga...
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“Sledge Hammer, Bodyweight & Kettlebell Workout”

Warm up with Indian clubs and kettlebell swings and cleans, then: “Sledge Hammer, Bodyweight & Kettlebell Workout” 6 rounds, resting 60 secs between round: Sledge hammer tyre strikes x 20 (10R, 10L) Hindu push-ups x 10 Kettlebell double arm swings x 20 – go heavy Eischens...
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