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Sincere~

WOD: 01/01/08 & 01/02/08

A  couple of great kettlebell coaches, Catherine Imes & Marko Suomi, recently posted a very crazy, yet motivating kettlebell challenge on Facebook. Both spoke about performing 2009 kettlebell jerks/presses w/ 1 kettlebell on new years day.

Hmmmm….amazingly, this struck a chord with me. as the new year approached, I wanted and wondered how, I would challenge myself and further push the envelope with my business, fitness, and life in 2009. well, thanks to Cate and Marko, I found my first true challenge of 2009.

Since becoming a kettlebell coach, I have done a few long sets of various kettlebell exercises, mostly between 3-10 minute cycles. However, 2009 kettlebell jerks &/or presses, posed a real challenge in developing mental toughness. Mental toughness is a major tool I know I wanted to improve upon in 2009. Having solid mental toughness, carries over in, not just your fitness program, but your everyday life. So I decided, “Why, the he**, not?”

Basically, I woke up New Year’s Day, drank my greens shake, cranked up my head-banging training playlist on my ipod, and got busy.  At the request of some friends on Facebook and Twitter, I did broadcast this feat live on Ustream. I’m a little ticked, because every time I try to watch the reply, nothing shows. Thankfully, I had witnesses to watch live, and cheer me on. (Thanks @timothycarter and @averagegoddess)

Anyhow, yesterday’s workout of the day is listed below, as well as today’s “recovery” workout of the day. How did you start your 2009, in terms of your fitness program?

WOD: 010109

2009 Kettlebell Jerks & Presses (time complete: 3 hours 27 minutes)

WOD: 010209

Jumprope variations x 3 min
rest x 1 min

Perform this for 6 rounds.

WOD: The Resolutions “Suck” Workout

Perform as many rounds as possible in 20 minutes of the following:

1. High Knee/Run In Place (100 steps)
2. Horse Stance Squat (count to 50..i.e. one-one thousand…two-one thousand..etc.)
3. Fast Body Squats x 25
4. TNT Cable Full Extensions x 10
Levels:

Beginners:        Rest 90 sec. btwn ea. exercise and 120 secs between each set
Intermediate: Rest 60 sec. btwn ea. exercise and 90 secs between each set
Advanced:       Do not rest btwn ea. exercise and rest 60 secs between each set

“Coach Sincere Hogan Demonstrates Hill Sprints For Fat Loss”

Hill Sprints are excellent for fat loss, gaining strength, lean muscle building, and explosive power. Hill sprints not only give a great cardio workout, but also build muscle.

Incorporating hill sprints in your routine once or twice a week, on non-consecutive days, is an excellent way to speed up your fat loss, and improve your condtioning. As always, check with a medical professional, before beginning a fitness program.

Keep in mind, hill sprints really rev up the heart, and taxes the body with short bursts of energy. No worries, that’s a good thing for the most part.

However, if you are a beginner, ease into a hill sprint routine. Stay hydrated, and perform proper joint mobility exercises before and after your training. How do you incorporate sprints into your routine? If you do not include them, what has held you back from add them? Leave your reply below.
Be sure to visit http://sincerehogan.com for more great fit tips. Be sure to join my free newsletter while you are there, and receive a little “sumthin sumthin” free, on me.

 

WOD: 11/11/08 Kettlebell Ladders

 

Perform 1 rep on one side, exchange the kb, and perform 1 rep on the other side. Next, exchange kb, and perform 2 reps on one side, exchange…etc.

Start from 1 rep and work your way to 10 on excercises 1 and 2. work from 1 to 5 on exercise 3. Perform hindu push ups for 2 min.

1. Alternating Kettlebell Swings x (1,2……10)
2. Alternating kettlebell Clean   x (1,2……10)
3. Alternating Kettlebell Clean and Squat x (1…5)
4. Hindu Push Ups  x 2 min

If you are looking for more great kettlebell workout programs, DVDs, and ebooks, check out the great resources in my “Blogroll” section, on the right.