Here’s this weeks work out of the week.

There’s a few exercises in there I haven’t done for a while, my balance on the single leg squats could do with some work and the push up burpee sandbag is a killer exercise.

Have a go and let me know how you get on.

Perform 2 sets, 10-12 reps per exercise, 45 second rest periods.
Exercises:
Bottoms up kettlebell press
Sandbag woodchop
Chin ups
Kettlebell combination lift – High pull, clean, snatch
Push up burpee with sandbag
Sandbag crunch
Single leg squat

Till next time.

Train Hard!

Dan
Dangerously Fit Personal Training
Personal Training in Sydney
Boot Camps in Sydney
Corporate Personal Training in Sydney

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

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