Estimated Workout Time- 15-20 minutes

So you own your bell eh! Then this should be a breeze

Rack your bell

Descend into a Front Squat

Do a Sots Press

Stand Up (Overhead Squat style)

Rack n’ Repeat for 5 reps

Then switch to the other side and repeat the misery

3 sets of 10 reps (5L/5R) on each side is optimal

Enjoy!

“The one-arm snatch is the Tsar of kettlebell lifts, fluid and vicious. It will quickly humble even studly power lifters.”

Pavel Tsatsouline-Fitness Expert and author of The Russian Kettlebell Challenge

The above statement says it all. So to kick off the New Year (and melt the butter you got around your waistline from the holiday season) make the kettlebell/dumbbell snatch your numero uno choice. You can do this drill in multiple ways such as sets/rep or timed sets, which makes it flexible and fun. Once you get proficient with this drill, create a free account and join the Snatch Challenge and shoot for 50,000 points as a personal challenge.

Happy New Year!

All right, no excuses now. This one can be done anywhere and requires no equipment.　A perfect companion for the holiday season

Beginners

20 Boot Strappers

20 Pushups

20 Mountain Climbers

20 Hindu Squats (baitaks)

X5 rounds

*If Hindu Squats hurt the knees, substitute with bodyweight squats

*Here is how you do Boot Strappers-

http://www.trainforstrength.com/ex-2.shtml

*Here is how you do mountain climbers-

http://www.athletics.ucr.edu/strengthconditioning/mountainjumper.htm　

Intermediate:

Set you Gymboss timer to 2:00 minutes work/30 second rest ratio. Men use a 24k kettlebell/dumbbell; women use a 12 kilo kettlebell/dumbbell. Do the following circuit

20 Swings (any kind)

20 Pushups

20 Mountain Climbers

20 Hindu Squats

X5 rounds

12 minutes and 30 seconds of solid work. Not bad eh!

Upper Intermediate

For you hard types, Allow me to introduce you to the UFC protocol that I occasionally use. Set your Gymboss to 5:00 minutes work/1:00 minute rest ratio and repeat the same workout as above for 2-5 rounds . So it’s about 30 minutes of work (with rest breaks included). Keep your reps consistent per round. 50 reps of swings, Pushups, Mountain Climbers, and Hindu Squats per round is an acceptable pace, anything else is slow .

P.S-If you are wondering why I call it the UFC protocol-it’s simple. Each UFC championship round is 5 rounds of 5 minutes each with 1 minute rest in between rounds. Now you too can feel a small sample of what it is like. Go get 'em champ!

Estimated Workout Time- 15 minutes

In any order do:

20 Tactical Lunges (10 Left/10 Right)

20 Pushups

20 Snatches (10 Left/10 Right)

X5 rounds

Total-100 Tactical Lunges, 100 Pushups, 100 Snatches

* Men use a 24 kilo bell, Women can choose either a 12 or 16 kilo bell

Can’t do it in the allotted time limit? No problem, you are not alone. I couldn’t do it either. I don’t know why but this workout is highly deceptive and will make your heart pound so hard that you will wonder if there is actually an alien inside your chest waiting to come out. I probably wasn’t thinking straight when I arranged these drills in a circuit, but what I do know for sure is that I was not backing down from a challenge (especially my own). So, I had to come up with a plan of attack to conquer this mofo. Here is my own sample 4 week progression as a guide.

Week 1-Intro

·            Warm up and prep through all the drills first. Volume and duration will be low for the first week to emphasize time getting used to the drills.

·            Go for an all out test. See what you can do in 15 minutes. I got 3 rounds

·            Divide your test result’s number by 1/2. So in my case it was 1.5 rounds.

·            Set your Gymboss to a 5:00/5:00 ratio. Each round is to be completed within a 5 minute time period. The rest interval is added within this time frame, so keep moving around and stay loose once you finish all the drills per round. The rest interval is long but it is based on some books I have been reading and is not a whim. You need to be fully recovered before going after each round.

·            Spread the volume across the week by training 2-3x a week (depending on your goals). Your next workout will be 1.5 roundsx2 (two times a week). 1.5 rounds will give you 90 reps (30 reps of each drill). The total time will be 10 minutes. Nice and Easy

Week 2-Base Camp

·            Move up to 2 rounds 3 times a week. This will take 10 minutes. Stay on it for the duration of the week. A grand total of 6 rounds for the week.

·            If this is too hard, back off and do a few more 1.5 rounds until you feel ready and try again.

Week 3- Shock Therapy

·            Increase duration to 3 rounds 3 times a week. But this time set your Gymboss to 3:00/3:00 ratio. So the total time will be 9 minutes a session. Stay on it for the duration of the week.

·            If this is too hard, adjust volume accordingly or simply go back to base camp( week 2 )until you feel ready

Week 4-The Test

·            Do 2.5 rounds on your first workout session of the week (optional).

·            The next session is test day. Set you timer to 15 minutes and go for it!

You should hit 300 reps in 15 minutes.

Benefits attained from this simple circuit:

·            I have lost extreme amounts of fat. My pants are falling off. No kidding!

·            I have improved my strength endurance. My BPM (at the end of the final round) when I started this workout was 174(187 max). By week 3, my BPM (at the end of the final round)dropped to 168. In other words, I can breeze through this workout now and I am not collapsing on round 2 like I did before.

Moral:

Cycling and proper planning yields results. Period. It wasn’t particularly complex in this case, but it worked. If you don’t cycle you stunt your own progress. Why would you want to do that?

Men use a 24 kilo bell, Women can choose either a 12 or 16 kilo bell

20 one arm Swings (10 left/10 right)

20 Floor Presses (10 left/10 right)

20 Snatches (10 left/10 right)

10 V-ups

20 Jerks (10 left/10 right)

5 Pull-ups

X3 rounds

*Substitute pullups with bent over rows if it is too hard

Good Luck!

Estimated Workout Time-11 minutes after a warm up

1 minute 1 arm Swings

30 seconds rest

X7 rounds ( or more if you please)

Men use 24kilos, women use 12 kilos

My own example with a 24k bell: 18 swings left/18 swings right per minute. A total of 36 swings a minute x7 rounds=252 swings

13,356 lbs of work

Give it a go!

Estimated workout time- 15 to 20 minutes

Grab a bell closest to half of your bodyweight, and do:

10 Health Snatches (5L/5R)

10 One Arm Pushups (5L/5R)

10 Jerks (5L/5R)

10 Windmills (5L/5R)

Repeat for 3-5 rounds

*Health Snatches are just a safer option with a heavy bell. You may opt for regular style snatches if you have the appropriate strength and technique. The technique for Health Snatches is – Snatch, Rack, Swing back and repeat.

Estimated workout time- 15 to 20 minutes

Men use a 24 kilo bell, Women can choose either a 12 or 16 kilo bell. Don’t set the bell down for the entire duration of the set.

10 5 L/5 R Two arm Lateral Walking Swings

5 Tactical Lunges (left and right is one rep)

Rack & Jerk left

5 Overhead Squats left

5 Windmills left

Rack, swing, switch hands, and Jerk right

5 Overhead Squats right

5 Windmills right

Rinse and Repeat for 3-5 sets

This week’s workout: Whole Lotta Love

Bodyweight:

10 Dive bomber Pushups

10 Grasshoppers (left and right is one rep)

10 Jumping Lunges (left and right is one rep)

10 Side Jumps (left and right is one rep)

X5 rounds for time

Weighted:

10 Dead Snatches (5L/5R)

10 Turkish Getups (5L/5R)

10 Lateral bounds (5L/5R)

X5 rounds for time

·            For Dead Snatches the method is-Snatch, Rack, Drop, and Repeat

·            How to perform Lateral bounds is here http://www.senecapt.com/_articles/ACL_Prevention.htm

·            Lateral bounding video link: http://www.senecapt.com/images/bounding2.wmv

·            Men use a 24 kilo bell, Women can choose either a 12 or 16 kilo bell

·            Use a dumbbell if you don’t have a kettlebell yet.

Enjoy!