Today has normally been the day that I ascend Mt. "Bulldog" Tami and I decided a long time ago that we would be 100% honest when it comes to our reporting workouts and nutrition, good or bad on our Team Northwood's Message Board thread or here on Facebook.
Here is some brutal truth. Trying to better my "Bulldog" reps every week is allot of pressure! Think about it. Its almost an out of body experience every week to even get 5 more reps with that 88 pound monster! It puts allot of mental AND physical pressure on my shoulders. I CANNOT and WILL NOT come here after a "Bulldog" 2 Hand Swing session and report that I did any fewer reps than I did last week. Can you see what I mean about "pressure"? ;-)
Today I decided I wanted to do something different. I have a workout DVD called THE EXTREME KETTLEBELL CARDIO WORKOUT"
I used a 20 KG (44 pound) Kettlebell. Ok, I know what you are thinking, "Mike you regularly use a 53, 62, and 88 pound Kettlebells, what are you going to do with a 44 pounder?"
I warmed up and started the workout which consisted of the following Chapters (The following descriptions were copied from www.dragondoor.com so I can show what each section of the workout consisted of. All due props to the amazing folks at Dragondoor!):
The Manmaker
Bang off with a series of challenging, hi-octane drills: 10 thrusters/side, 10 clean and presses/side, then 10 OH squats/side, 10 windmills/side, and finally 10 swings or snatches/side.
The Upper Body Blast
Continue with a blistering series of upper body oriented exercises strung together in push-pull fashion in order to prevent over-emphasizing one particular movement pattern and to avoid burning out too early. One side of the body, preferably the non-dominant side, is worked first, then the other. Places deliberate and unforgiving stress on the respiratory muscles. The exercises include, in order, windmills, push presses, cleans, clean and presses, rowing, pushups, upright rowing, then finally the hot potato drill.
The Leg Burner
You ain't kidding! If you're not ready for this you could feel like you'd sucked on gasoline then thrust a burning torch down your throat. Could be called the lung burner as well because of the intensity of this series. Just be prepared… 10 overhead sq/side, 10 squat kicks/side, 10 overhead lunges/side, 10 tactical lunges/side, 10 swings/side, and finally 20 bodyweight squats.
The Swing Workout
Still standing? Then pound out a series of swing variations interspersed with the hot potato drill to allow the hip and thigh muscles to recover slightly, while keeping the heart rate high and working the core in a different way. The swing variations include one handed swings, high pulls, clean and presses, cleans, then back to standard swings. The clock says it only took 6:45, but you'll swear the clock lied as every cell in your body screams for relief…
The Slingshot
But wait, there's more savagery to be enjoyed: between the legs pass variation of the Slingshot is performed between sets of 2 handed drills including squats, overhead push presses, tactical lunges, thrusters. That'll teach you!
The Turkish Getup
A "nice" way to finish off. 5 sets per side consisting of 2 getups, 2 overhead squats, 2 windmills, then 10 swings (2 handed) before switching sides and repeating the sequence. A good focus training as it is difficult to breathe, concentrate on form, and keep pushing through the fatigue at this stage of the training session. Also a dynamite routine done on its own.
1 hour & 15 minutes later I was SMOKED! Seriously folks, I have never worked harder during a Kettlebell workout! My breathing was nearly maxed during 95% of the workout.
That "little" 35 pound Kettlebell felt like my "Bulldog" at times during that BRUTAL workout!
1 hour and 15 minutes of Kettlebell Strength/Cardio FURY and it was so satisfying when I was done! I knew I had accomplished a truly special workout and moved every aspect of my fitness forward.
I finished with some calf work. I grabbed my 62 pound KB and did 4 sets of 20 reps of 1 Leg Calf raises.
I walked upstairs where my gorgeous wife was applying makeup in an effort to be even more gorgeous which is just not possible! ;-)
She looked at me like I had been run over by a truck. I was SOAKED in sweat and a little more pale than normal! :-)
Tami snapped a pic:
Here is some brutal truth. Trying to better my "Bulldog" reps every week is allot of pressure! Think about it. Its almost an out of body experience every week to even get 5 more reps with that 88 pound monster! It puts allot of mental AND physical pressure on my shoulders. I CANNOT and WILL NOT come here after a "Bulldog" 2 Hand Swing session and report that I did any fewer reps than I did last week. Can you see what I mean about "pressure"? ;-)
Today I decided I wanted to do something different. I have a workout DVD called THE EXTREME KETTLEBELL CARDIO WORKOUT"
I used a 20 KG (44 pound) Kettlebell. Ok, I know what you are thinking, "Mike you regularly use a 53, 62, and 88 pound Kettlebells, what are you going to do with a 44 pounder?"
I warmed up and started the workout which consisted of the following Chapters (The following descriptions were copied from www.dragondoor.com so I can show what each section of the workout consisted of. All due props to the amazing folks at Dragondoor!):
The Manmaker
Bang off with a series of challenging, hi-octane drills: 10 thrusters/side, 10 clean and presses/side, then 10 OH squats/side, 10 windmills/side, and finally 10 swings or snatches/side.
The Upper Body Blast
Continue with a blistering series of upper body oriented exercises strung together in push-pull fashion in order to prevent over-emphasizing one particular movement pattern and to avoid burning out too early. One side of the body, preferably the non-dominant side, is worked first, then the other. Places deliberate and unforgiving stress on the respiratory muscles. The exercises include, in order, windmills, push presses, cleans, clean and presses, rowing, pushups, upright rowing, then finally the hot potato drill.
The Leg Burner
You ain't kidding! If you're not ready for this you could feel like you'd sucked on gasoline then thrust a burning torch down your throat. Could be called the lung burner as well because of the intensity of this series. Just be prepared… 10 overhead sq/side, 10 squat kicks/side, 10 overhead lunges/side, 10 tactical lunges/side, 10 swings/side, and finally 20 bodyweight squats.
The Swing Workout
Still standing? Then pound out a series of swing variations interspersed with the hot potato drill to allow the hip and thigh muscles to recover slightly, while keeping the heart rate high and working the core in a different way. The swing variations include one handed swings, high pulls, clean and presses, cleans, then back to standard swings. The clock says it only took 6:45, but you'll swear the clock lied as every cell in your body screams for relief…
The Slingshot
But wait, there's more savagery to be enjoyed: between the legs pass variation of the Slingshot is performed between sets of 2 handed drills including squats, overhead push presses, tactical lunges, thrusters. That'll teach you!
The Turkish Getup
A "nice" way to finish off. 5 sets per side consisting of 2 getups, 2 overhead squats, 2 windmills, then 10 swings (2 handed) before switching sides and repeating the sequence. A good focus training as it is difficult to breathe, concentrate on form, and keep pushing through the fatigue at this stage of the training session. Also a dynamite routine done on its own.
1 hour & 15 minutes later I was SMOKED! Seriously folks, I have never worked harder during a Kettlebell workout! My breathing was nearly maxed during 95% of the workout.
That "little" 35 pound Kettlebell felt like my "Bulldog" at times during that BRUTAL workout!
1 hour and 15 minutes of Kettlebell Strength/Cardio FURY and it was so satisfying when I was done! I knew I had accomplished a truly special workout and moved every aspect of my fitness forward.
I finished with some calf work. I grabbed my 62 pound KB and did 4 sets of 20 reps of 1 Leg Calf raises.
I walked upstairs where my gorgeous wife was applying makeup in an effort to be even more gorgeous which is just not possible! ;-)
She looked at me like I had been run over by a truck. I was SOAKED in sweat and a little more pale than normal! :-)
Tami snapped a pic:
That is sweat equity right there folks!
I absolutely LOVE that workout! Its going into my regular KB workout rotation.
There is a special satisfaction in pushing yourself to the absolute limit physically and mentally. At the Fitness level that Tami and I are at, it takes a HARD workout to improve our Fitness.
"In a special workout that moves your Fitness forward, you push as hard as you can, and then you push as far as you have to...."
Life is too short to by physically or mentally weak...
Mike
Mike I know it's a little late but someone sent me the link to this review you did so long ago! Thanks so much, I appreciate the great review. I still use this workout myself as a benchmark for my own fitness. It never gets easier. Take care and keep up the dedication to training and inspiring others. Keith
ReplyDeleteGreat post! How many times a week do you do this? Any adivce on mixing and matching different chapters if I don't have an 1hr 15mins?
ReplyDeleteDoing workouts by going to the gym is very costly. But if you do workouts at home then you can save you money. Further, you can also save your time by doing workouts at your home. Cheap home gym machines
ReplyDelete