Friday’s workout was a beast !!! Tire flips , farmer walks ... Bad karma with an added twist .. normally u do 50 straight bar curls and then 10 kettle bell swings .. then 40
Curls 20 swings and keep going .. but I also added tricep extensions .. 50 pounds on everything. Curls , swings and extensions .. and u only have 10 min to finish.. it’s a beast .. u guys should try it and let me know how it goes👊🏿💯!! #senseistevenking#totalbodyworkout#tireflipsfordays#turkishgetups#crossfit#moreworklesstalkin
#turkishgetups are a great example of #dualtasking or the natural multitasking required in every life and something the fitness industry doesn’t use a lot of if you think about the fact that much of the time we are practicing one skill at a time. That’s completely valid and necessary and it’s also really good to practice combining things such as by doing a TGU. .
1️⃣ conventional way using a 10lb kettle bell
2️⃣ balancing a copper rod (it’s a #waldorfschool#eurythmy tool) on palm added a balance challenge (as opposed to weight)
3️⃣10 lb weighted ball balancing on palm (wrist extension 🖐🏽🤪) required that I really slow down, keep eyes on ball to manage this more unwieldy tool. Whew this one is hard- I gotta practice more often!! .
#tgu#kettlebell#medicineballworkouts#brainbasedfitness 🙏🏽🦃Thanks for the challenge @ontheztrain Kelly! Anyone else?
We all have imbalances from years of favouriting a side of the body when playing sports or from long periods of inactivity.
#turkishgetups is one of my favourite exercises to incorporate during a light intensity day.
You can do it with a Kettlebell or dumbbell and it works the stabilisers in the shoulder, core and hips providing unilateral and contra lateral strength and stability.
Slow the movement down and feel the muscles contract through each transition.
This was 5 clean and jerks with 1 get up for 3 sets with a 24kg #kettlebell
I’m aiming to build up to 32kg and feeling the benefits to my main lifts 💪🏽 Go give it a go!
“Develop a passion for learning. That way you will never cease to grow.” Call me a 🧽. Forever learning. Practicing. Growing. Sharing.
Endless gratitude to all who’ve taught me: mentors, students, clients, friends, family, even strangers.
May I continue to walk the path of learning in 2019 and share what I gain with others to help them live well and connect to embodiment of the collective human experience.
For your viewing pleasure, here’s some speedy videos of me playing with kettlebells. Everything is hilarious sped up 6x. .
FRIDAY FUN 🤸🏼♀️ I like to combine heavy lifts with functional exercises where less weight is needed. This circuit is a great full body challenge, main focus is core strength and stability (plus plyometrics in the last exercise) 💥
4 Turkish get ups (each leg)
8 Stick over/under
5 Burpee + high jump
Training variety, key to not only maintaining interest in your training but developing potential weak areas to ensure all round condition.
1. Turkish Get Ups (barbell) 3 x 3
2. Hex Bar Overhead Press 5 x 3
3. Stone Lift 4 x 3
TGUs - Shoulder stability/ mobility, core strength, hip mobility, motor control, strength, conditioning ✅
Hex Bar Press - Shoulder friendly overhead option, allows a neutral neck throughout the lift, can still load heavy. ✅
Stone Lift - Strength, grip strength, core strength, back strength, promotes ability to maintain muscular tension in other lifts, conditioning, awesome fun!! ✅
Indoor atlas stones provided by the guys @indigo.fitness .
This pic and angle of the body is how yours should be in this same ALIGNMENT during the phases of a TURKISH GETUP👍
++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++ Kettle bells because of their 3 dimensional movements compared to free weights only have 2 dimensional/directional movements- they are the NUMBER1 fat burning exercises. If yuh efficiently, yuh CAN BURN BODY FAT FAST and TRIMMED DOWN. Mi usually use this along with [CUSTOM INDIVIDUAL MEAL PLAN CATERED TO MY ATHLETES/HEALTH ENTHUSIAST/NOVICE] body, blood and nutritional type to get the desired WEIGHTLOSS/TONING EFFECT in mi GUARANTEED 63 DAY PROGRAM. FACT=It takes atleast 63 days to see CHANGE on a CELLULAR LEVEL=NATURALLY👊🎱
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Pics, videos, athletes etc- almcbee.com
Thank yuh for viewing