4 Minute Madness

If your short on time and cash here is a quick but intense workout for you!

All you need is a Kettlebell, your Body weight, and if you have one,
a gymboss timer will make keeping time easier.

You are going to perform Four 4 minute rounds with 1 minute rest between rounds.

Round 1
4 minutes of Turkish Get-ups

Rest x 1min

Round 2
A1- 10 KB swings
A2- 10 push-ups
perform as many as you can in 4 minutes

Rest x 1min

Round 3
A1- 10 Threaded Lunges
A2 - 5 rows r/l
Perform as many rounds as possible in 4 minutes

Rest x 1 min

Round 4
Snatches as many as possible in 4 minutes

A Steve Maxwell Classic

I love Minimum workouts, these are workouts that make you focus on 1-3 execises and take them to the limit!

I came across a classic workout from Steve Maxwell for you to try out this week on a variety day. Click here for the article.

Here it is!

10 sets for time of:

10 No momentum deck squats
5 weighted push-ups

Click Here to watch video

Shoulders

I read a interesting guest blog post by Eric Cressey on www.alwyncosgrove.com

Make sure to head over to www.a;wyncosgrove.com to read the entire post, below are some of the main points.

1. You should NEVER be intimidated when you hear/see the words “rotator cuff tear” or “labral tear.” Why? Because if you are training clients, you are absolutely, positively already training people who have these issues but are 100% asymptomatic.

2. When assessing a shoulder, everything starts with total motion. In healthy shoulders, total motion – which comes from adding internal rotation and external rotation – should be the same on the right and left side.

3. 100% of all shoulder problems involve scapular dysfunction. The interaction of the glenoid fossa of the scapula (socket) and humeral head (ball) is what allows the glenohumeral joint (shoulder) to do what it needs to do.


For someone who has suffered from chronic shoulder dislocations I can honestly tell you that nothing in my opinion is better for the shoulder than the Turkish Get-up (TGU).
For stability, strength and range of motion the best program out there is

"Kettlebells from the Gound Up" by Brett Jones and Gray Cook

I Guarantee that you will not be disappointed.

Double Bells,Ropes and the GymBoss!

Here is a workout that kicked butt!

Using my gymboss timer,ropes
and double kettlebells

GymBoss Timer set for 30/30 (work 30 sec, rest 30 sec)

1. Double Snatch
2. Clean and Press
3. Clean and Squat
4. Thruster
5. Ropes

Rest 1 minute and repeat for 5 total rounds.