Friday, September 19, 2008

Charm City Kettlebells Workout for Yesterday

I don't think anyone left their kettlebell class in Towson or Fells Point wanting more yesterday.Our kettlebell circuit was a very simple but effective workout . The group began with joint mobility work and we finished with a cool down stretch. In between we did two timed sets and within each set was 3 exercises. I don't think anyone left their kettlebell class in Towson or Fells Point wanting more yesterday. If I'm wrong, then please let me know!

Ten minute set done twice with a three minute break in between.

20 reps two hand kettlebell swings

20 Pushups

20 bodyweight squats

Rinse and repeat and do as many sets as possible in ten minutes. Repeat after three minute recovery.

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Tabata and Kettlebells

Check out the video and email me if you have questions. Do 8 cycles in 4 minutes and be prepared for pain!

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Wednesday, September 17, 2008

Train Barefoot

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At Charm City Kettlebells, I always suggest that our clients work out either in barefeet or Vibram Five Fingers. Or get some "Chuck Taylors."

I wear the Five Fingers and I wouldn't wear anything else. In addition, they are so sexy that women follow me when I wear them to the grocery store. Seriously, they are awesome!

Why you ask should I work out with naked feet or something similar?

First of all, working out barefoot will make your feet stronger more mobile. As important, working out with kettlebells barefoot also requires that you maintain awareness at all times and maintain proper body alignment and it all starts at your base-----Your feet.

Kettlebell work requires foot awareness in almost all exercises. You have to be balanced and powerful and "root" your feet to get the most benefit.With shoes and socks on, awareness of the feet is almost non-existent.

Practicing kettlebells, or anything else for that matter, barefoot you’ll become not only more aware of your feet but a better judge of your alignment. You’ll have a better feel and view of your feet in relation to your knees, hips, etc. Remember, everything starts with the feet. If you’ve ever visited an orthopedist for knee pain, the first thing he does is take a look at your shoes. The feet can tell a story…how a person moves, stands, etc. Healthy feet are central to healthy alignment.

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Tuesday, September 16, 2008

Towson MD Charm City Kettlebell Boot Camp today

I introduced my campers in Towson to the Tabata protocol using kettlebells.

We had a lot of fun and I think they may have actually enjoyed their workout today.

Here it is:

Rounds of 20 seconds on and rest for 10 seconds intervals and we did 4 intervals which is two minutes of killer work and then we rested for one minute. We did this with four exercises today and we did it twice. My group busted their butts!

Kettlebell swings, 20 on, 10 off x 4 intervals


Janda sit ups, 20 on, 10 off x 4 intervals


Thrusters, 20 on, 10 off x 4 intervals


High pulls, 20 on, 10 off x 4 intervals

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Monday, September 15, 2008

Are you Insane?

Rita Mae Brown once famously stated that "the definition of insanity is doing the same thing over and over again and expecting different results." I'm not sure if everyone at your gym is crazy, but don't you see the same people there day after day, week after week and nothing seems to change? The still look mediocre at best,and they feel worse and they wonder why.

Typically, these folks (please forgive me if you are one of them) get on the "human hamster wheel," otherwise known as a treadmill and do some cardio and maybe some weight machines. They get to the gym with no real plan so they do the same workout and granted this is better than no workout at all but by a mouse whisker.

The human body has a wonderful capacity to adapt to stimuli and if you give it the same triggers all the time, then you adapt and don't get much benefit. In order to maximize the benefit you get from the work, you have to change it up all the time. As example, at Charm City Kettlebells, we just don't do the same workouts from work out to workout. First off, I don't want to be bored, nor do I want you to be and also I want maximum results. You will be a "human billboard" for me because your friends and family are going to ask you what you are doing differently and you are just going to tell them are you finally sane!

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