Wednesday, 27 February 2013

Try a Breathing Ladder Workout!

Hey everyone,

For a recent workout, we decided to try out a new workout style - breathing ladders.  We first heard of this type of workout when we attended our HKC certification and decided it was time to try something new...

Saturday, 23 February 2013

A Great Workout Finisher!

Hey everyone,

At the end of our workouts, we will often complete a bonus set, or 'finisher'.  These final challenges are often focused on conditioning and provide a good metabolic boost.  In a recent workout, we used a ratio set as a finisher.  It was definitely a challenge, after having already completed a full upper body workout.


Wednesday, 20 February 2013

Beginner Workout #3

Hey everyone,

This is the third in our new series of beginner workouts.  Over the last couple of weeks we have showcased three different exercises that target most muscle groups.  Since these are full body workouts, two of the exercises have focused more on lower body, with the third focusing on upper body.  We apply the same format in this workout.

Saturday, 16 February 2013

Contrast Workout

Hey everyone,

We recently developed a new workout format which we have tried out a few times (with good results so far).  It is a contrast workout, which applies a strict focus on a few exercises (i.e. a minimalist approach).  This workout format really suits an upper/lower body split routine.  It incorporates strength training, but also targets muscular endurance.  This workout is targeted more at the intermediate and advanced level (i.e. it may not be appropriate for beginners).

Wednesday, 13 February 2013

Beginner Workout #2

Hey everyone,

Last week, we posted the first in a new series of beginner workouts.  These workouts require a single kettlebell.  Rather than prescribing a specific format, we are demonstrating three carefully selected exercises that target most of the muscle groups in your body.  Thus, you can adapt these exercises into whatever format suits you (e.g. circuit-training, ladder workout, etc.).  If you are short on time, you can almost always find a few minutes for at least a single set of each (almost everyone should be able to devote 5 minutes to improving their health!).


Saturday, 9 February 2013

Lower Body Kettlebell and Trap Bar Workout

Hey everyone,

For this lower body workout, we chose 3 foundational compound exercises.  Two of the exercises we completed were core exercises from the HKC Kettlebell certification we completed in December 2012 (the TGU and Kettlebell Swing).  The 3rd exercise (the Trap Bar Deadlift), is not a kettlebell exercise, however it uses the same hip hinge movement that is used in the swing.  We feel we have a much better grasp of the proper technique for these exercises after completing our certification course and have been incorporating these exercises frequently into our workout routine to perfect them!

Wednesday, 6 February 2013

Beginner Workout #1

Hey everyone,

Over the next few weeks, we will be showcasing some new beginner workouts.  These workouts are designed sequentially, as each one incorporates progressively more advanced exercises.  These are full body workouts, including three exercises in each workout (that will target most muscle groups).  All that is required for these workouts is a single kettlebell.

Saturday, 2 February 2013

Giant Sets!

Hey everyone,

We have been using supersets in a lot of our recent workouts.  It's an effective and efficient way to workout.  We took it one step further in this workout and used a particular type of superset - giant sets.  Don't be intimidated by the name.  A giant set is simply a superset with three or more exercises paired together (with little or no rest in between).  Giant sets can be very challenging (especially by the time you get to the third exercise), but they are a powerful fitness tool for building muscle and shredding fat.