Image by fitness 102 I love superset workouts. Some of my favorite workouts involve combining bodyweight and kettlebell workouts. It just so happens that there is a trainer who’s come out with a full workout program that uses this strategy of superseting bodyweight and kettlebell exercises to create intense fat burning workouts.
His name is Chris Lopez, and the name of his program is Kettlebell Revolution. You definitely need to check out this guy’s program. Click here for more information.
Similar to the circuit pyramids, the reverse pyramids are simply where the reps decrease as the workout progresses. However, the workout doesn’t get easier. This is a bit difficult to design. The idea is to tire yourself out within the first round. Here’s a sample routine:
Choose a handful of exercises and a time frame to complete them. Your goal is to get as far in the circuit as you can within that time frame. Here’s a sample routine:
Within 2 minutes, perform:
Burpees, 10 reps
Pullups, 10 reps
Spiderman Pushups, 10 reps
Kettlebell Thruster, 10 reps
Chinups, 10 reps
Kettlebell Snatch, 10 reps
Hindu Pushups, 10 reps
With this workout, set the timer for 2 minutes, and start off with the burpees, then pullups, then spiderman pushups. Keep going through the workout until the 2 minutes are complete. Record how far you got in the circuit. For example, if on the first attempt you reached Kettlebell Thrusters for 2 reps, then record it, rest, and try to beat your score.
This is kind of like a dance off, and should be done with at least one other partner. The idea is pretty simple: choose a handful of exercises, choose a time frame, and try to complete as many repetitions as possible. The twist here is that your partner tries to beat your score. Here’s a sample routine:
Three rounds of:
Kettlebell Thruster, max reps for one minute, each side
Spiderman Pushups, max reps for two minutes, alternating sides
Chinups, max reps for two minutes, hands must not leave the bar, and feet must be off the floor
In this workout, each partner attempts each exercise for the allotted time frame. Three rounds means that each partner has three chances to beat their partner’s score.
Circuit Training is an amazing yet simple method of setting up a workout. All you do is choose a handful of exercises and perform them back to back with little or no rest. However, after a while, performing 3-5 rounds of 3-5 exercises can get a little boring. So I decided to sit down and think of all the different ways that one can create interesting circuits.
I came up with a snazzy list of great ideas. I will present to you guys the full list, one by one, over the course of the next few days. Lets start with method one:
Circuit Training Method #1: Staggered Circuits
You’ve heard of staggered sets in bodybuilding? Well, staggered circuits works the same way. All you do is perform a set of a particular exercise between each set of other exercises. Here is a sample routine:
5 rounds of:
Spiderman Pushups, 10 reps
Pullups, 3 reps
Kettlebell Thruster, 10 reps
Pullups, 3 reps
Kettlebell Snatch, 10 reps
Pullups, 3 reps
In this workout, you are performing staggered pullups. This is a great way to work on your pullup strength. You can substitute pullups for any exercise that you feel you are weak on.
Method #2 will run tomorrow. Meanwhile, if you’re looking for some more high intensity workouts, then check out Gladiator Body Workout. Click here for more information.
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Experimented with the chest and bicep workout. The Chest workout had me sore for a few days. Overall, I’m keeping my food intake higher as my workouts go to a new level. I felt really “banged up” this week and wasn’t happy with my thruster/hindu pushups time. Hopefully this coming week will be better. Have a lot of crazy things planned.
Stories that motivate me often revolve around one or a group of individuals who take on a task that is seemingly impossible. Rocky Balboa went the distance in a fight he knew he was going to lose. 300 Spartans and a few thousand Greek soldiers held of a vast Persian army for a few days at Thermopylae. And 21 Sikhs fought to the death against 10,000 invading Afghans at the Battle of Saragarhi.
Saragarhi is a small village in present-day Pakistan. Back then, India and Pakistan were one country. During the British rule of India, the majority of the soldiers in the British Army were Indians. There was one such regiment, the 36th Sikh Regiment under the command of Colonel J. Cook. Saragarhi was part of a volatile area, where tribal Pashtuns regularly attacked British personnel. The area is still a tribal region and has been giving trouble to the Pakistani governement since Pakistan was formed.
The Battle of Saragarhi
Saragarhi post was situated between two forts created by Maharaji Ranjit Singh, ruler of the Sikh Empire, as a way to improve communication between Fort Lockhart and Fort Gullistan.
The post consisted of a small block house with loop-holed ramparts and signalling tower.
Pashtun uprisings began in 1897. Between August 27th and September 11th, many Pashtun attacks on the forts were thwarted by the 36th Sikh Regiment.
The Pasthuns realized that it was Saragarhi that was relaying messages between the two major forts.
On September 12, 1897, 10,000 Pashtuns attacked the signalling post of Saragarhi, where 21 brave Sikhs were ready to give up their lives for their duty and country.
The Secret of Inspiration
The details of the battle can be found almost anywhere on the internet. But the reason why I am talking about this battle, and why it is on Shah Training, is because of the great sense of pride and motivation it brings me when hearing such heroic stories.
The story inspires me to give all my best in any endeavor I choose. Here are a few tips to find things that inspire you to do better:
Search for a story – Stories that are compelling and have a strong message are ones that you never forget. The message that is told in that particular story should be one that is true to your core values.
Make it tangible – Make sure you can read it, hear it, and see it. Every time you feel you need some motivation, you should be able to go to your bookshelf to read about it, or computer to see a video about it.
Talk about it – Telling others the story or sharing something inspirational with others will make you appreciate it even more. It’s what they say about teaching. You’re able to retain more information for yourself when you teach that information to others.
For me, what makes a story like Saragahri so great is because they followed their gut instincts and didn’t seek anyones approval to see whether they were right or wrong. They knew what they had to do and just went along and did it.
Honor It
Find a way to honor the story. We have found ours by designing and intense workout to pay tribute to the 21 soldiers that passed defending India against it’s invaders.
The Saragarhi Workout
21 reps of each for time:
Sumo Deadlift High Pull
Push Press
Hindu Pushups
Kettlebell Windmill
Kettlebell Thruster
Squat Jumps
*Exercises may be performed in any order.
On September 12, 2008, we performed the Saragarhi Workout:
Image by fitness 102 I love superset workouts. Some of my favorite workouts involve combining bodyweight and kettlebell workouts. It just so happens that there is a trainer who’s come out with a full workout program that uses this strategy of superseting bodyweight and kettlebell exercises to create intense fat burning workouts.
