Let’s start with the busy. We have been working on the sites database. Upgrading the back end. I know it has nothing to do with kettlebells, diet or overall fitness. So let’s move on to sick.

In the past couple of months I have both a stomach bug and a summer cold. So on to injured.

Right now I have a hernia (Spigelian hernia). That’s right, another one. I got this one from Bjj class. You talk about frustrating, I was making great progress there.

So next week September 8th I have to have surgery again.

Obviously that requires recovery time. 2 weeks just walking. Then I can and liflt up to 15lbs for two more weeks. After that I can slowly get back into a regular routine. You talk about a PIA. What can I say though.

So during my downtime this is what I am going to do. I will still be here giving updates on kettlebells, nutrition & putting some new routines together. I have also decided to go and keep this a kettlebell & bodyweight site. Yes I love dumbbells & barbells, but that was not what I started this site for. So we will get to what we originally about. THE BALLS!

Just be patient and we will be swinging together again. I will post up a weekly routine.

Keep Swinging & Be Fit
JP

The trick to doing this is by doing 1 routine per body part, lifting heavy and limiting your rest in between sets. That means keep your rest in between sets to 30-60 seconds.

For the last month we did a fat blasting kettlebell workout. This month we are going to go old school weight training with the barbell. We are going to work hard, we are going to work fast & we are going to work fast.
Our workouts with be to the point and if you follow this routine & follow a nutrition plan you will see and feel results.

How are we doing the routine?

On Monday-Wednesday-Friday do the weight routine. On Tuesday & Thursday you will do cardio & ab work. Run, do intervals, run stairs, ride a bike but get the cardio up for at least 30 minutes. You don’t need to do miles or hours, just get the heart rate up for 30 minutes. On the weekends just rest, you will need it.

We will be focusing on these exercises:
1. The Squat – Regular, parallel, breathing style, or front style
2. The Press – Military or behind neck
3. Rowing – Bent over, barbell or dumbbells, one or two arm
4. Curls – With barbells.
5. Bench pressing – barbell or heavy dumbbells, Incline or flat bench style
6. Stiff-legged dead lifting and heavy barbell bend-overs
7. Triceps extensions

Remember practice good nutrition.

Old School Workout Week 1
Do a warm-up set with 50-60% of your max weight. Then do 3 more sets at 70-70% of your max. Don’t go to failure, try to go 1 set short of failure. If you hit 12 reps then you aren’t pushing enough weight.

Use this as your guide. X=sets – y=reps – z=weight (x x y x z = 1×8x70%)
—————————————————-
Warm Up
——————
Push-ups (20 – 30)
Pull-ups (As many as you can)

Chest
—————–
Flat Barbell Bench Press
1 warm up set (50 percent of max. 8-12 reps) (60 seconds rest)
3×8x70%

Back
—————
1 warm up set (50 percent of max. 8-12 reps) (60 seconds rest)
3×8x70%

Shoulders
————–
Behind the Head Military Press
1 warm up set (50 percent of max. 8-12 reps) (60 seconds rest)
3×8x70%

Back
————–
Bent Rows
1 warm up set (50 percent of max. 8-12 reps) (60 seconds rest)
3×8x70%

Legs – If you don’t have a squat rack then use heavy dumbbells.
————-
Squats
1 warm up set (50 percent of max. 8-12 reps) (60 seconds rest)
3×8x70%

Biceps
————
Barbell Curls
1 warm up set (50 percent of max. 8-12 reps) (60 seconds rest)
3×8x70%

Triceps
————-
Behind the Head Triceps Extension (with barbell)
1 warm up set (50 percent of max. 8-12 reps) (60 seconds rest)
3×8x70%

We are going to be working off of this basic routine for the next month. On week 3 we will add another set per exercise.

Be Fit – Be Wise
JP

You should being seeing and feeling results now. If you have been following a good nutrition plan your pants should be a little bit looser.

You now have the option of going through the 4 week blast again or you can take everything and mix it up into a new routine of your own. Work with it, keep it fresh and keep swinging.

Stay on the same Mon-Wed-Fri or Tues-Thurs-Sat. Give yourself some active rest like stretching on day 6. Knock this one out. Do 3 to 4 rounds with 30 seconds rest in between each exercise. Give yourself 1 minute rest between rounds and hit it again.

1.) Wide Push Up – 30 reps
2.) 1 Arm KB Row – 12 reps each side
3.) 1 Arm KB Shoulder Press – 8 reps each arm
4.) 2 Arm KB Curl – 12 reps
5.) Diamond Push Ups on KB – 20 reps
6.) Kb Squat – 20 reps
7.) KB Calf Raise – 20 reps
8.) Getup Situps (Abs) – 10 – 15 reps

Stay on the same Mon-Wed-Fri or Tues-Thurs-Sat. Give yourself some active rest like stretching on day 6. Knock this one out. Do 3 to 4 rounds with 30 seconds rest in between each exercise. Give yourself 1 minute rest between rounds and hit it again.

1.) Standard Push Up – 30 reps
2.) 2 Hand KB Swing – 25 reps
3.) 1 Arm KB Shoulder Press – 8 reps each arm
4.) 2 Arm KB Curl – 12 reps
5.) Tricep Dips on chair – 25 reps
6.) Lunges – 20 reps each leg
7.) KB Calf Raise – 20 reps
8.) Crunch (Abs) – 30 reps

Keep Swining

Like you did last week you will want to follow the same Mon-Wed-Fri or Tues-Thurs-Sat. Give yourself some active rest like stretching on day 6. Knock this one out. Do 3 to 4 rounds with 30 seconds rest in between each exercise. Give yourself 1 minute rest between rounds. Keep it fresh & keep swinging

1.) Standard Push Up – 30 reps
2.) 2 Arm KB Row – 12 reps
3.) KB Upright Row – 12 reps each arm
4.) 2 Arm KB Curl – 12 reps
5.) 2 Hand Close Grip KB Tricep Press from the floor – 15 reps
6.) Sumo Squat – 30 reps
7.) KB Calf Raise – 20 reps
8.) Leg Raises – 20 – 30 reps

Do this Mon-Wed-Fri or Tues-Thurs-Sat. Give yourself some active rest like stretching on day 6. Knock this one out. Do 3 to 4 rounds with 30 seconds rest in between each exercise. Give yourself 1 minute rest between rounds and you will feel it.

1.) Standard Push Up – 30 reps
2.) 1 Arm KB Row – 12 reps each side
3.) 1 Arm KB Shoulder Press – 8 reps each arm
4.) 2 Arm KB Curl – 12 reps
5.) Diamond Push Ups – 25 reps
6.) Kb Squat – 20 reps
7.) KB Calf Raise – 20 reps
8.)Crunches (Abs) – 30 reps

Keep swinging

As always we do these workouts day on – day off – day on – day off – day on – active rest – rest

Always remember keep things fast with as little rest as possible. We set things up using Power Sets each consisting of 2 exercises followed by 30 – 60 seconds rest in between each set. We refer to a complete round as completing all of the Power Sets. For example; this week’s workout consist of 5 – Power Sets making up 1 Round.

We will do 3 rounds mixing up the order of the sets in each round.

I get asked all of time why do I chose to mix the Power Sets up in round of the weekly Rapid Fire workout?

Well the reason is this. It keeps things crisp and fresh. I always hated doing for example 3 sets of bench press followed by 3 sets of shoulder press. It just gets boring. By doing it the Rapid Fire way we keep it fresh and throw in a little bit of muscle confusion.

Also remember that the order that you do the workout in on Day 1 of the week does not have to be the same order that you do Day 2 in. For example on Monday if you start with Round 1 then on Wednesday start with Round 2 or 3. This keeps the freshness, intensity and muscle confusion going.

Also if you need to rest a little more go ahead. Just don’t make it too long that you lose momentum and the intensity.

If you feel like you need more then rest even less in between sets or add an extra round.

Rapid Fire Workout:

No rest in between sets. 30 -60 rest between rounds.

1a: Pull up
1b: Jump Squat

2a: Push-Up
2b: DB Squat & Press

3a: DB Bent Rows
3b: Hip Bridges

4a: DB Shoulder Press
4b: Calf Raise

5a: Bicycle Kicks
5b: Plank

Round 1
1a: Pull up
1b: Jump Squat

2a: Push-Up
2b: DB Squat & Press

3a: DB Bent Rows
3b: Hip Bridges

4a: DB Shoulder Press
4b: Calf Raise

5a: Bicycle Kicks
5b: Plank

60 Seconds Rest

Round 2
1a: Bicycle Kicks
1b: Plank

2a: DB Shoulder Press
2b: Calf Raise

3a: DB Bent Rows
3b: Hip Bridges

4a: Push-Up
4b: DB Squat & Press

5a: Pull up
5b: Jump Squat

60 Seconds Rest

Round 3
1a: Calf Raise
1b: DB Shoulder Press

2a: DB Bent RowsPush-Up
2b: Hip Bridges

3a: Plank
3b: Bicycle Kicks

4a: Jump Squat
4b: Pull up

5a: Push-Up
5b: DB Squat & Press

Complete

Remember to do each round non-stop if you can. If you must rest do it inbetween each “Power Set”.

That means if you have to rest complete exercises 1A & 1B doing 30 seconds for each set, then rest. By keeping your rest to a minimum you are also getting a cardio workout in.

If you get through all 3 rounds and feel that you need more work tackle another round.

Remember, we aren’t worried about reps. Do each exercise for 30 seconds.

Good luck and Keep At It…..

dumbbell Circuit
———————

Round 1
———————
1A. Dumbbell Lunge
1B. Dumbbell Front Raise

2A. Dummbell Squat
2B. Standing Dumbbell French Press

3A. Dumbbell Curls
3B. Mountain Climber

(Rest 30 – 60 Seconds)

Round 2
———————
1A. Standing Dumbbell French Press
1B. Dummbell Squat

2A. Mountain Climber
2B. Dumbbell Curls

3A. Dumbbell Front Raise
3B. Dumbbell Lunge

(Rest 30 – 60 Seconds)

Round 3
———————
1A. Dumbbell Curls
1B. Dumbbell Lunge

2A. Standing Dumbbell French Press
2B. Mountain Climber

3A. Dummbell Squat
3B. Standing Dumbbell French Press
(Here you can finsih or rest 30 – 60 Seconds and repeat Round 1)

Tuesday: I ran 1.5 miles, sprinted 4 – 50 yards sprints with a 50 yards walk in between each and walked 1/2 mile for cool down.

Thursday: I ran 2.0miles, sprinted 4 – 80 yards sprints with a 80 yards walk in between each and walked 1/2 mile for cool down.