Today, I was feeling good, and wanted to do something I have not done in a while, work out with my fitcampers. I felt, after months of performing the basic kettlebell swing, they were ready for something different with the swing.
The one thing I have noticed about most of fitcampers is that they learn a lot faster by seeing, while I am doing, compared to performing an exercises after I have given verbal instructions and demo’d the exercises before they begin their sets. Thus, on this Monday evening, the Joshone Fitcamp “King Of Pain” was ready to get down and dirty with my fitcamp warriors!
First of all, leave it to the TV weather people of Houston to get it all wrong again. Supposedly, a front of dry air was suppose to come through mid-afternoon, and make the Texas summer heat a tad bit bearable. However, their was nothing but 100% humidity in the air, this fine Monday evening. Keeping that in mind, I made sure that my class and I took many water breaks in between sets.
Yet, it always feels good to sweat. Plus, the making of a true warrior is to be “comfortable being uncomfortable.” That one mantra can carry over from your fitness program, to your career, as well as your personal life; thus, giving you the hoods pa to push forward through any situation in life.
I feel too many people want everything handed to them. However, success (fitness, career, or personal life-wise) is not deserved, it’s earned. Once it’s earned, it’s even more appreciated and respected. By the way, in reference to those frickin weather people, I have to take a page from something I’ve heard before. I’ve never seen a job where someone is continued to be paid and employed to be wrong almost all of the time…..
Anyhow, here’s our workout from Monday. Be sure to rest between 2 minutes between each group of exercises. if you are training outside, and live in extremely hot and humid areas, train in the evening hours, drink plenty of fluids before, during, and after your workout, do not train directly in the sun, and take anywhere between 3-5 minutes rest between groups of exercises, depending on your level of conditioning.
Most importantly, listen to your body at all times. Leave your ego at the door. These times of swings will get your heart up, and that’s a good thing. However, if your heart rate sounds like the latest techno record throughout the 3-5 minute rest period, and shows no sign of slowing down, then take a pause and reduce your work load or set time during your remaining sets. If you are still feeling a little off, then call it day, and give your good old doc a call. However, always check with a physician before beginning any type of exercise or diet program.
WOD: Monday 063008 – Kettlebell Swinging
1a. 2 Handed Kettlebell Swing x 1 min
1b. Kettlebell Halos x 30 secs ea. direction
2a. 2 Handed Kettlebell Swing x 2 min
2b. Kettlebell Woodchoppers x 1 min/side
3a. 2 Handed Kettlebell Swing & Step (fwd) x 20 yrds x 4
3b. Kettlebell Standing Russian Twists x 1 min
4a. 2 Handed Kettlebell Swing & Step (side2side) x 20 yrds x 4 (2 x ea. side)
4b. Figure 8’s x 1 min. ea. direction
Bonus:
Hand 2 Hand Kettlebell Swing x 2 min
Do you have a kettlebell? Then give this workout a try. If you don’t have a kettlebell “yet,” then perform this workout with a dumbbell that is not too light or too heavy, and can be used throughout this workout with good for…….and, um, the same rule applies if you have a kettlebell as well, playa.
“Train smart, train hard, train like a Warrior!”
Tags: ab exercises, core exercises, core training, dumbbell, figure 8, Houston, humidity, JoshOne Fitcamp, Kettlebell halo, kettlebell swing, russian twists, Texas, training in hot weather, woodchoppers
