Tag Archives: goblet squat

Start the New Year Off STRONG!

Although my eating habits over the past few days were a little out of character in terms of health and nutrition, I controlled myself to the point of where I don’t feel a need to make any rash New Year’s resolutions.

Notwithstanding, I do have a personal goal of accomplishing more physically in 2013 than I did in 2012. 2012 was a year of transformation for me, including dramatic weight loss and some strength gains and metabolic conditioning. Now that I am relatively at a weight that I want to maintain and can manage, I plan to more aggressively increase my overall strength.

As an aside, Strong First is a great website that is dedicated to the strength building. The premise of this site is that as you become stronger (with a focus solely on that – hence strong first), the more fit you will become. Interesting food for thought as most people who are trying to go from unfit to fit strictly focus on weight loss and not actually increasing their strength.

In 2012, I experienced the most significant weight loss when I strictly counted every calorie that I consumed for a period of 100 straight days. I used an app on my phone called My Fitness Pal. While I honestly don’t aspire to track my caloric intake for the entirety of 2013, I am planning on continuing to use this app to track my caloric intake for the first week of each month. Don’t forget to stick to what has helped you achieve success!

Today’s first concentrated workout of the new year will include the following:

  • 30 burpees (with a pushup) – for a warmup
  • 100 kettlebell swings (likely with a 53 lb kb)
  • 100 kettlebell goblet squats (35 lb kb)
  • 100 kettlebell clean and press (35 lb kb)
  • 100 kettlebell snatches (35 lb kb)

Not sure yet on how I will break them down set-wise, but that is today’s goal.

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With workouts of these nature, the reality is that it is more of a test of the the mind and will than the body itself. Training your body to push past what your mind tells you it can or cannot do has incredible rewards and will help you push past barriers or limitations.

For 2013, I am committed to getting stronger while continuing to stick to the basics that were the foundation of my transformational 2012. What will you commit to in 2013?

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Midweek Workout

It was refreshing to get an afternoon workout in today. All you need to complete it is a kettlebell and something to jump onto. Here is what we did:

WARMUP
– stretch
– 10 sets of 10 2-handed kettlebell swings with focus on form and proper breathing
– 30 pushups followed by 5 sets of 7 pushups with 15 second rest intervals

WORKOUT
– 7 sets of…
–> 5 slow grinding goblet squats (you could use either a kettlebell or a dumbbell)
–> 10 box jumps where you fully extend to a standing position at the top, then complete an air squat, and then step back down.

You could complete this individually, or with a partner… switching every time both are complete.

For the kettlebell swings, I used a 16kg kettlebell. For the goblet squats, I used a 12kg kettlebell, and the box jump is approximately 24″.

It is important to note that the workout focused on controlled movement and not bouncing up and down on the knee joints (your knees will thank you for that, and the goal is strength building NOT max reps). This workout should thoroughly smoke your legs and core.

Remember, don’t forget to stretch when you are done… Bretzels and press-ups are good for that.

If you happen to try this workout, post here and let me know what you think.