WOD: Wednesday - 021308

1. 2 Handed Kettlebell Swing (16 kg) x 10
2. Burpees x 20
3. Push Ups w/ Knee In x 10
4. 1 Arm Kettlebell Swing (16 kg) x 5 ea. side
5. Jump Rope x 100

Perform all 5 exercises back to back, rest for for 90 seconds, and repeat. Completed 4 rounds in 20 minutes.

Bonus Round:

1. 2 Handed Kettlebell Swing (16 Kg) x 5
2. Kettlebell Front Squat (16 kg) x 10
3. Push Ups x 15

Perform 5 rounds of these 3 exercises without rest.

(completed this round in 4:57)

Q: Should I warm up before working out?

A. Warming up is very important. I like to include lighter versions of the exercises I plan to do in my workout, during my warm up. This not only, physically gets my body warmed up and ready to work, but gets my mind warmed up to visualize how I plan to approach the exercises involved in my workout that day.

Most importantly, it’s not a good idea to begin training with cold muscles. That is a good way to ask for injuries, improper use of your muscles during your training, as well hinder your intensity during your training as well.

Normally, I spend 5-10 minutes warming up with calisthenics before a workout, such as a couple of rounds of 10 push ups, 10 squats, 20 mt.climbers, 10 side bends, 20 jumping jacks, jogging in place, arm circles, and calf bounces (just to name a few - some days are different).

Once I finish warming up, I rehydrate, and get ready to kick my behind properly. One last thing to remember, don’t forget to cool down once your training is finished. Cooling down, such as actively stretching your muscles for 5-10 minutes upon finishing your training, will help reduce risk of injury, prolonged soreness, and help calm your heart rate in a timely fashion, after intense training.

Keep kicking butt~

Sincere~

p.s. How is your program working out for you? Stop training like a bodybuilder, and use monthly workouts that actually do what you want them to do…lose fat, get tone, and get stronger. Check out http://www.joshoneinnercircle.com for more….

Exercise Of The Week

Dumbbell/Kettlebells Deadlift & Row

This exercise is a great time-saver, because it utilizes parts of the body that, when worked with great form and challenging weight, will burn even more fat-burning calories than isolated exercises.

Plus, with the addition of sculpting lean muscle, this all-inclusive exercise will get your heart rate up, (can you say cardio?) and have your abdominals burning.

Just read the instructions below, and add 3 sets of 10-12 of this bad boy (using moderate weight) or 3 sets of 5 (using heavy weight), to your weekly routine twice a week, on non-consecutive days, for about4 weeks.

*** Remember to always choose a weight that will challenge your muscles, yet; not be so heavy that you cannot keep good form. ***

Instructions:

1. Start by holding dumbbells or kettlebells at your side.
2. Squat down until the dumbbells almost touch the ground.
3. Proceed to stand up and stop when your legs are semi straight and your back is at a 45 degree angle.
4. Now pull the dumbbells in towards your waist.
5. Return to the starting position and repeat.

p.s. You can get monthly workouts created for you online. Check out my Inner Circle for my Workouts Of The Month at http://www.joshoneinnercircle.com.

These workouts can be done anywhere, from the gym to your living room, you will utilize bodyweight exercises, kettlebells, dumbbells, sandbags, medicine balss and more. In other words, you will use what you’ve got to get what you want….a tone, lean, body. Just log on to http://www.joshoneinnercircle.com for more info.

WOD: Sunday - 021008

OK, I was blogging all morning,and the next thing I know, I have a little time left to workout before Ihave to get ready for church. Basically, I had about 20-25 minutes to spare; however, I put together a workout that burned a gang-load of calories, built some muscle, and improved my muscle endurance, not to mention got my metabolism revved up. Check it out:

Complete as many sets of the following supersets as possible in 10 minutes:

1a. 2 hand Kettlebell Swings (1 pood) x 10
1b. 10 burpees

Without a break, I completed 8 sets in 10 minutes. Can’t wait to break that amount the next time around. By the way, I was sweating like a ll outdoors by the 5th set. My heart was racing, and hamstrings, glutes, shoulders, back, and definitely, my abs were screaming. I love it!

My views of the French are changing more and more each day, especially since visiting Paris a few months ago. They are truly an amazing people, and pretty frickin inspiring, quite notably some of their practitioners of Parkour, and these guys, in the following video, who demonstrate a mixture of Parkour and the brazilian martial art of Capoeira.

For those who don’t know, Parkour is this insanely physical culture of folks who truly practice, live, love, and define the art of human movement. Wow, that sounded like a commercial for a Human Kinesiology class….hehe.

You may have seen examples of Parkour in commercials for K-swiss, BET, or during the cool chase scene in the first few minutes of the last James Bond movie, Casino Royale. Also, I can’t forget one of the fight scenes in “Live Free or Die Hard,” where Bruce Willis’s comment for the amazing moves of his Parkour practicing enemy is, “What the hell? Is the circus in town?”

Check out the following video and you can see why he asked. Once you finish watching, stop for a minute and remember, your body was designed to move, and not spend hours upon end in an “office chair-to-living room couch’ prison. You may not be able to move like a Parkour or Capoeira practitioner (for now ;-D), but you can tap in to your animal instincts, and move like the well oiled machines, with laser point focus, you were designed to be.

p.s. You can even become a well-oiled functioning machine for about 4 minutes a day. Talk about getting fit by training “smarter not harder.” Jump over to www.fourminutefatloss.com to see how you can finally become a lean, fit, machine right now.

Keep training, and keep it moving!

1. Double Kettlebell Swings (16kg x 2 / 24kg x 1 -2 handed)
2. Push Ups (10 x 3)
3. Double Kettlebell Push Press (16kg x 3)
4. Double Kettlebell Front Squat (16kg x 3)

Did all four exercises one right after the other. Once I completed all four, I rest for 90 seconds, and repeat the cycle.

My heart was racing, I was sweating like a harlot in church, and I loved every minute of it….all 18 of them. Nothing feels better than knowing you can get more out a 18-20 minute workout like this one, which works your full body (resistance training), gets your heart rate up (cardio), and even works on joint mobility (stretching), compared to spending 1 or more hours in a gym attempting to complete the same task. More bang for your buck, that’s what it’s all about right?

Sincere~
“The People’s Fit Coach”

** R.I.P. to my grandfather. Today marks the one year celbration of your life and transition. I miss you, and am thankful for helping to mold me into the man I am today.**