I injured my rotator cuff (shoulder) years ago in an accident and it flared up again over the summer while I was hitting the weights pretty hard.

I managed to maintain my strength while I was away on vacation with some basic bodyweight exercises and working round the injury, but I’ve been itching to get back into some proper training again.

As soon as I got back from my hols I had some remedial massage work done, the guy that fixes me up is excellent but could work for at an interrogation camp. He doesn’t mess around when it comes to giving a thorough massage.

Having someone stick their fingers underneath your shoulder blade into muscles and ligaments that have never been touched before isn’t my idea of fun, but 2 weeks later it’s feeling much better.

I felt surprisingly strong for my first day back and could have done much more , but stopped myself from doing too much too soon. Ill have to build up the volume and intensity gradually over the coming months.

I love training outside down at Bondi Beach, the weathers beginning to warm up and I’m looking forward to daylight savings so we can train later in the afternoon.

Here’s the workout;

5-minute dynamic warm up with shoulder exercises (for injury).

Chin ups 3 sets of 10 reps
Kettlebell clean and press 3 sets of 10

Chin ups (reverse grip) 3 sets of 10 reps
Kettlebell snatch 3 sets of 10

5 minute cool down and stretch.

It’s amazing how good you can feel after one good workout – I can’ wait to get back into full swing again.

Train Hard!

Dan Clay
Dangerously Fit
Boot Camp and Personal Training

>> Check Out Some Of Our Bondi Beach Boot Camp Clients <<

                          

Here’s the workout

Split campers into pairs, 1 person performs the strength exercise, the other person will sprint to a cone 50 meters away and back. 90 seconds per station, 15 seconds rest then move to the next station.

Exercise 1 – Centennial Park Personal Trainer Combo:
1. Kettlebell Swings
2. Medball crunch
3. Push ups
4. Slam ball
5. Squat jumps
6. Kettlebell Swings
7. Medball crunch
8. Push ups
9. Slam ball
10. Squat jumps

Exercise 2 – Strongman sprints
Split camper into pairs, mark out 5 cones 15 meters apart. 1st person squats down and picks up the kettlebell then runs to first cone and puts the kettlebell down then sprints back and tags partner. 2nd person then repeats, continue until you have reached the 5th cone and then start making your way back until your back at the 1st cone.

Enjoy

Dan Clay
Group Personal Training Centennial Park

                          

This workout was especially tough as it was 35 degrees with very high humidity, every set was a battle and by the end of the workout I felt like I’d gone 10 rounds with Lennox Lewis.

Nevertheless it was a fun workout, I enjoy the Saturday training session more than any other because I love training outdoors and I get to play with many of the training tools I use with my boot camp clients.

The training session was a total body workout working all the major movement patterns using the following tools;

Tornado ball
Olympic rings
Kettlebells

Movement patterns…

1.Vertical pull – Chin ups
2.Core rotation – Tornado ball Russian twist
3.Horizontal pull – Kettlebell high pulls
4.Quad dominant – Squat jumps
5.Core stabilization – Olympic ring planche
6.Hip dominant – Kettlebell alternating swings
7.Vertical push – Hand stand push ups
8.Horizontal push – Olympic ring fly’s

2 sets of each exercise – 10 to 12 reps per exercise with a 45 second rest between sets.

Some of these exercises are advanced and not for beginners so exercise with caution.

Let me know how you go.

Enjoy!

Dan Clay
Outdoor Personal Training
Personal Trainers Sydney
Boot Camp Sydney
Corporate Personal Training Sydney

                          

Over the past couple of years kettlebell strength training has become very popular in Australia, recently Ive received quite a few questions regarding the use of kettlebells, people want to know what the benefits are.(Note:You can either perform this exercise for time or reps).I have been using kettlebells myself for the past 2 years and training clients with them for the past 1 year and a half.I love them, virtually all my training takes place outdoors and kettlebells are a great way for me to train quickly and conveniently without the hassle of going to the gym or setting dumbells and weight plates – I literally open up the back of my truck and have an instant gym waiting for me.

So what are the benefits?

Well…firstly kettlebell training will certainly give you the biggest bang for your buck, it must be one of the most effective forms of training for achieving the most out of your workout in the shortest amount of time.

You see the great thing about kettlebell training is it works the body as one unit with killer exposive exercises, these workouts are great for fat burning, toning, mental toughness, flexibility, strength and muscle endurance.

On recent trip to Kangaroo Valley I filmed one of my workouts… here is one of of my favourite exercises – the high pull, clean, snatch and press.

It’s a combination lift working many muscles at once – great for a quick workout and makes a good finisher.

Give kettlebell training a try, I doubt you’ll be rushing back to the gym to stand in queue in a hurry!

Train Hard!

Dan Clay
Dangerously Fit Personal Training
www.dangerouslyfitpersonaltraining.com
www.personaltrainersydney.com
www.bootcampsydney.com.au