Turkish Get-Up

Check out my latest video demonstration on my video bar or youtube Unconventional...Brutal...Effective!  It shows how to do a turkish get-up (brutal total body exercise).  Try 4 sets of 8 reps (4 each arm each set)

Burpees

Burpee video demonstration is up.  Check it out!

Unconventional...Brutal... Effective!: Kettlebells on sale - I'm not making a dime from t...

Unconventional...Brutal... Effective!: Kettlebells on sale - I'm not making a dime from t...: "Kettlebells are usually at least a couple of U.S. dollars per pound. EFS (Elite Fitness) has a sale going on right now. This is the best de..."

Kettlebells on sale - I'm not making a dime from this one, but how could I not share

Kettlebells are usually at least a couple of U.S. dollars per pound.  EFS (Elite Fitness) has a sale going on right now. This is the best deal I've seen on DURABLE kettlebells. Yes...even with the shipping! Check it out! EFS

Unconventional...Brutal... Effective!: Upper body strength workout

Unconventional...Brutal... Effective!: Upper body strength workout: "Heads up Westpoint! This is what I have for us today. See you at 4. Stretch. Warm up your shoulders by doing 'halos' with a light kettleb..."

Upper body strength workout

Heads up Westpoint!  This is what I have for us today.  See you at 4.

Stretch. Warm up your shoulders by doing "halos" with a light kettlebell, or arm circles (like you did in school)

Total body
Turkish get-ups (heaviest weight you can use with proper form and complete 4 sets of 4 reps on each side)

Chest & Back
Compound set (repeat one exercise immediately following the other)

• kettlebell bench press for 8 reps
• pull-ups (use different style each time: commando (4 each side), horizontal, "L," and regular) for 8 reps
• REST 60 seconds after each compound set
• REPEAT 4x (total repetitions: 32 bench and 32 pull-ups)

Compound set

• push-ups for 25 reps
• kettlebell rows for 12 reps each side
• REST 60 seconds after each compound set
• REPEAT 4x (total repetitions: 100 push-ups and 96 rows)

Shoulders & Traps

• kettlebell military presses for 8 reps
• kettlebell high pulls for 10 reps
• REST 60 seconds after each compound set
• REPEAT 4x (total repetitions: 32 presses and 40 pulls)

Total body finisher
using suspension rings perform 3 sets of 8 (4 each side) "lawnmowers"
-OR-
using heavy tire perform 3 sets of 5 flips
REST 60 seconds between each set

REPEAT stretches
Let me know if you like this one.

Unconventional...Brutal... Effective!: West Point Special II (great calorie burning muscl...

Unconventional...Brutal... Effective!: West Point Special II (great calorie burning muscl...: "Stretch before and after. Warm-up: 15 dead lifts 90lbs (may use whatever kettlebell you have or substitute burpees) followed by 10 corkscre..."

West Point Special II (great calorie burning muscle building circuit)

Stretch before and after.

Warm-up: 15 dead lifts 90lbs (may use whatever kettlebell you have or substitute burpees) followed by 10 corkscrews each side, 10 clean and presses (each side if only one kettlebell), and 10 swings

Workout:

• 5 clean and presses to push-ups (perform the clean and press then set kettlebell(s) down, place hands on the floor, "walk" out to pushup position, perform pushup, "walk" back to feet, grab kettlebell(s) and repeat 5x)
• 10 squats (no weight)
• 10 lunges (5 each side - no weight)
• 10 jumping lunges (same as a lunge except you explode up and switch feet in the air)
• 10 squat jumps (just what it sounds like - squat then explode up and jump as high as you can)
• 10 walking planks (place feet on a bench or chair, you should be in a pushup position except you start on your forearms, "come up" to your hands starting with the right, then back down to your forearms, perform 5 reps, then repeat starting with your left)
• REPEAT this circuit for 5 rounds with no rest 

POST your time.
WAIT...now for your core.  Rest 5 minutes, then complete the following.

• 10 crunches with 16kg (35lb) kettlebell (perform 5 reps holding kettlebell in right hand, then swap hands)
• 10 reverse crunches
• 10 walk outs (From standing, bend and place hands on the floor near your feet, walk out as far as you can without allowing any part of your body to touch the floor, then walk back to starting position - hands should be near your feet.  This is one repetition - complete 10)
• REPEAT 4x

Go collapse and have a protein shake!

Unconventional...Brutal... Effective!: Brutal circuit for a nice autumn day

Unconventional...Brutal... Effective!: Brutal circuit for a nice autumn day: "Go to a park, playground, or track and complete the following: (as always, stretch before and after) sprint 100 yards 50 push-ups sprint 75..."

Brutal circuit for a nice autumn day

Go to a park, playground, or track and complete the following: (as always, stretch before and after)

• sprint 100 yards
• 50 push-ups
• sprint 75 yards
• 25 burpees (think squat thrusts with a jump at the end of each one)
• sprint 50 yards
• 10 pull-ups (use tree limb or play ground equipment to do pull-ups, or throw in any exercise here)
• sprint 25 yards
• 10 mountain climbers
• rest 3 minutes
• Repeat 3 times

COMPLETE each round as quickly as possible - rest only at the end of each round.

Unconventional...Brutal... Effective!: BRUTAL circuit

Unconventional...Brutal... Effective!: BRUTAL circuit: "I had to come back to this one - it's one of my favorites. Foam roller: if you have a foam roller, use on any tight muscles (spots) that ar..."

BRUTAL circuit

I had to come back to this one - it's one of my favorites.

Foam roller: if you have a foam roller, use on any tight muscles (spots) that are bothering you.
Stretch.  Hold each stretch for a minimum of 25 seconds.

Round 1: perform 21 burpees to pull-ups
                            21 spiderman push-ups
                            21 snatches with 24k kettlebell (11 on your weak side and 10 on the other)

Round 2: perform 15 burpees to pull-ups
                            15 spiderman push-ups
                            15 snatches

Round 3: perform 9 burpees to pull-ups
                            9 spiderman push-ups
                            9 snatches

Round 4: perform 6 burpees to pull-ups
                            6 spiderman push-ups
                            6 snatches

COMPLETE all four rounds with as little rest as possible.
TIME TO BEAT: 11 minutes 30 seconds
POST your time and kettlebell weight

Unconventional...Brutal... Effective!: Steps to mastering a one-legged squat (Pistol)

Unconventional...Brutal... Effective!: Steps to mastering a one-legged squat (Pistol)

Steps to mastering a one-legged squat (Pistol)

Unconventional...Brutal... Effective!: Great tool for tight muscles (knots)

Unconventional...Brutal... Effective!: Great tool for tight muscles (knots): "Check this foam roller out, I have one and his has greatly reduced the tightness and pain in my lower back. If you have questions on how to..."

Great tool for tight muscles (knots)

Check this foam roller out, I have one and it has greatly reduced the tightness and pain in my lower back.  If you have questions on how to use it, ask me.  http://osky.co/albp3s

Unconventional...Brutal... Effective!: "300" concentration on upper body

Unconventional...Brutal... Effective!: "300" concentration on upper body: "Stretch before and after! Hold each stretch for a minimum of 25 seconds. The workout: perform with a 24k kettlebell kettlebell swings 50 r..."

"300" concentration on upper body

Stretch before and after!  Hold each stretch for a minimum of 25 seconds.

The workout: perform with a 24k kettlebell

• kettlebell swings 50 reps
• push-ups 50 reps
• kettlebell rows 50 reps (25 each side)
• kettlebell clean and press 50 reps (25 each side)
• V-ups 25 reps
• kettlebell high pulls 50 reps
• reverse crunch 25 reps

YOU CAN adjust reps and weight for your conditioning.
TIME TO BEAT: 13 minutes 13 seconds
POST YOUR TIME and kettlebell size if more or less than 24 kilograms.

* WANT MORE?  Do an additional 100 reps of single arm bench press with kettlebell and 50 reps of triceps extentions

Unconventional...Brutal... Effective!: kettlebell and body weight 300 (just one of many)

Unconventional...Brutal... Effective!: kettlebell and body weight 300 (just one of many): "Stretch before and after! Hold each stretch for a minimum of 25 seconds. Warm- up: 100 jumping jacks or 10 minutes of continuous walking (..."

kettlebell and body weight 300 (just one of many)

Stretch before and after!  Hold each stretch for a minimum of 25 seconds.

Warm- up: 100 jumping jacks or 10 minutes of continuous walking (be creative here! you can use stairs in your home by going up and down them for 10 minutes, jog in place, etc.)

The workout:

kettlebell swings: 50
mountain climbers: 50 (25 each leg)
push-ups: 50
burpees: 50
clean and press with kettlebell: 50
reverse crunches: 50
**Something you can't do?  Replace it with an exercise that you can do.
**Don't have a kettlebell yet?  Make your own resistance using an old gym bag or pillow case.  Fill it with
    sand or whatever you can safely use to add weight.
**300 reps too much? Do 25 of each and make it a 150!

Perform this workout for TIME.  Complete as fast as possible with as little rest as possible. GOOD LUCK!

Unconventional...Brutal... Effective!: Legs

Unconventional...Brutal... Effective!: Legs: "STRETCH: I don't always mention stretching, but you should ALWAYS stretch prior to and following each workout. This will help to prevent in..."

Legs

STRETCH: I don't always mention stretching, but you should ALWAYS stretch prior to and following each workout.  This will help to prevent injury (since this is a leg workout, you should stretch your legs)
***HOLD each stretch for a MINIMUM of 25 seconds to achieve the benefits of the stretch

WARM-UP: 4 sets of 25 kettlebell swings (100 total reps)
REST: 60 seconds between sets

SQUATS: "pyramid" (begin with a light weight and go up each set until you can perform only one rep)
**you should perform a minimum of four sets (1st set: 6-8 reps, 2nd set 4-6, 3rd set: 2-4, 4th set 1-2)
REST: 90 to 120 seconds between sets
IF you only have one kettlebell, or no kettlebell at all, do squats with what you have available.  Instead of a pyramid, do four sets of 10 reps with your kettlebell or just body weight


JUMPS:  4 sets of 25 jumps and perform each set as quickly as possible - this is to increase your rate of force production (POWER)
**use a platform that you are comfortable with but that challenges you - can use a bench, sturdy chair, step, etc.
REST: 60 seconds between sets

Russian Kettlebell Certification II

Go to http://www.youtube.com/watch?v=B9pogQ-ohPg for a glimpse of kettlebell training.  The single best tool for achieving your goals is the kettlebell.

spiderman pushup demo

As you will discover with my workouts, I don't require much equipment.  The main workout tool that I  do recommend is the kettlebell.  Most other tools that I use can be made (ex. a sandbag can be made using an old gym bag or military duffel bag - just add sand to equal your desired weight).  I take advantage of body weight exercises such as push-ups, burpees, and pull-ups and their many variations.  Check out this variation of the push-up: http://www.youtube.com/watch?v=SXt3bmaKtk4&feature=fvsr

Unconventional...Brutal... Effective!: Friday's Circuit

Unconventional...Brutal... Effective!: Friday's Circuit: "4 rounds of: 6 sandbag get-ups (approx. 125lbs), 5 tire flips (approx. 450lb tire), 20 kettlebell swings (24k), and 20 sledge hammers (10 e..."

West Point Special (Circuit)

I learned about this type of circuit from a friend of mine in the Army.  You can use my exercises or choose your own.  This is a great endurance routine that will burn calories and therefore aid in weight reduction as well as strength gain.  Thanks West Point!

Perform the following circuit in as little time as possible. 

push-ups x2
reverse crunches x2
pull-ups
dips
prisoner squats

Progression goes as follows: 1st round perform one repetition of each, 2nd round two repetitions, 3rd round three reps...etc until you reach ten reps (at this point, you have completed 55 reps of each exercise and 110 reps of push-ups and crunches). WAIT...you aren't finished.  Now, go back down.  11th round 9 reps, 12th round 8 reps...etc until you reach one.

**The x2 beside of push-ups and crunches means you perform double the reps.  For example, on the 2nd round, you will do 4 push-ups, 4 reverse crunches, 2 pull-ups, 2 dips, 2 prisoner squats.

If you complete this routine, you will have performed 700 total repetitions.

Friday's Circuit

4 rounds of: 6 sandbag get-ups (approx. 125lbs), 5 tire flips (approx. 450lb tire), 20 kettlebell swings (24k),  and 20 sledge hammers (10 each side)

Videos will be coming soon to demonstrate exercises and circuits!  They will be better quality than what I currently have posted.

Brutal Training

Brutal Training has some great videos on various unconventional exercises.  Check it out.

Russian Kettlebell Certification (RKC) is absolutely brutal.  These exercises will change anyone.  The ones that you don't think you can do...I can get you there!

chest, shoulders, abs

warm-up: 25 pushups
bench pyramid up to 90% of max (knees bent and feet off the floor), drop to 75% and complete 4 sets of 5 reps
70 spider pushups in as few sets as possible
50 single arm military presses on each arm with 50% of max
50 hanging crunches

Circuit

I had a great workout today!  I wanted to get some cardio without a boring half hour on the treadmill.  I came up with this circuit: 51 burpees to pull-ups, 51 spiderman push-ups, and 51 snatches with 24k kettlebell in 13 minutes.  Just what I like...short, brutal and effective workout!