I’ve just returned from my 6 week winter vacation to Spain visiting friends and family and have really enjoyed having the time to rest, regenerate and catch up with everyone from back home.

Now that I’m back in Sydney we’re kicking off with two new boot camps to trim up before the Xmas holiday season.

The camps will run for 6 weeks and will be held at Rushcutters Bay and Queens Park (Centennial Parklands) starting next week, please click here for more info…

Boot Camp Fitness Sydney

6 weeks is a long time to be away and I definitely missed my surfing and kettlebell workouts, luckily I took my Olympic rings away with me so I managed to get some pretty good workouts in even when there were no gyms around.

I also trained with my brother in Spain for a few days, without having access to a gym for 5 weeks and only performing bodyweight leg exercises I think I may have overdone it on the squats.

There was no way I was going to get outdone by my brother and soon as I began training the competitiveness in me took over and the *10% rule (10% rule means you should only lift 10% more than in the previous week) went out the window.

Subsequently I could barely walk for 3 days, walking upstairs was painful and getting in and out of cars was nearly impossible, even after years of hard training it’s amazing how quickly the body can lose it.

Anyway I had my first kettlebell workout this morning since I got back to Sydney and even though it was tough it felt great to blow off the cobwebs and get back into some serious training.

There’s a different kind of mental toughness when training with Kettlbells where you really need to push yourself outside of your comfort zone and dig in.

Here is the workout I performed …

Warm – up
10 x bodyweight squats
10 x Olympic ring face pulls
10 x push ups
10 x KB swings (with a light weight)

Workout
2 x 12 KB clean and press
2 x 12 Wide grip Olympic ring chin ups
2 x 12 KB Russian twist
2 x 12 KB Front squats
2 x 12 KB single leg deadlift
2 x 120 second plank

Rest 45 seconds between exercises.

Warm down and stretch

Let me know how you get on.

Train Hard!

Dan Clay
Dangerously Fit Personal Training
Personal Training Sydney
Boot Camp Fitness Sydney

P.S If you would like to learn more about Kettlebells we use them for personal training and in our boot camps, you can call me directly on 0422 936 963 or contact me through my website www.personaltrainersydney.com