Workout of the Week

Here’s a very short one for you, so you’ll have enough time to prepare for the holiday…

Warm up: anything light
1. 100 foot sprint, back and forth
2. Five hanging cleans with Olympic bar, as heavy as you can handle (if you don’t have a bar, use two heavy KBs instead)
3. Ten hanging leg raises (to 90º)

Repeat this circuit as many times as you can fit in 15 minutes. Then go have your protein shake.

Keep your game sharp (and your guard up),
Shir

Workout of the week

This one will raise your heart rate very quickly – be sure to hydrate before and after the workout, but not during. This week we are working for time – you will repeat the set 4 times without resting between exercises and sets; use a stop watch to see how quickly you can complete the entire workout:

30 walking lunges with KB held overhead; if you have room to walk 15 lunges, use one length with KB in right hand, and walk back holding it in the left)

20 box squat jumps (as high a bench as you can handle)

15 sand bag high wall throws (at least 20 lbs)

10 handstand pushups (on wall do 15 reps)

8 hanging choppers (like hanging leg raises, but in a 360º circle and alternating sides)

Get some protein and some electrolytes in you as soon as your heart rate slows down…

Keep your game sharp (and your guard up),
Shir

The Real Deal!

It’s November, and the Chinese Kung-Fu, Wu-Su Association’s 43rd Annual Exhibition is approaching fast!

When: Sunday, November 14th, 1–4 pm
Where: 28 W 27th Street, 8th Floor, NYC 10011

For more details go to the Temple’s website, and please purchase your tickets in advance!!!

Workout of the Week

Warmup: Anything except static stretching.

1. Kettlebell stiff-leg deadlifts: as heavy as you can handle (x20)
2. KB hanging cleans: as heavy as you can handle (x8 each side)
3. Handstand pushups (x8)
4. KB snatches: as heavy as you can handle (x8 each side)
5. High jump and reach (x8 each side, reaching with one hand)
6. KB pendulum swings, heavy (x8 each side)
7. V-ups (x15)
8. Plyometric pushups (lift entire body) (x8)
9. KB Russian twists, heavy (x20)
10. KB side plank with press (x8 each side)

This is done as a circuit – no break between exercises. Repeat 1–10 one more time (total two times).

Keep your game sharp (and your guard up),
Shir