Outdoor training rocks!!!! May 7, 2008Posted by Jacob Sondergaard in Todays Workout.
KB training in the morning sun with my girlfriend
Monday morning I went to a park 300 meters from my appartment, carrying my new toy, a 48 kg kettlebell AKA The Beast back and forth. Just to carry it was a workout by itself. Really works the abs, trapz and grip
I always start up every workout with 10-15 min of a combination of Z-health and Magnificient Mobility and some foamrolling if there is one available. This makes a huge difference in the mobility, especially in the hips.
The workout was a superset consisting frontsquats and swings. The break lastet the time it took my girlfriend to do the same superset.
- A1) Frontsquats, 48 kg, 5 reps x 5
- A2) 2-hand swings, 48 kg, 20 rep x 5
Short and fast, but really drives the energy level up for the entire day. What a difference it makes to speed up the metabolism from the beginning of the day. Yesterday morning I really felt how the swings had worked my lats. Great.
In the evening I taught 2 classes of HardCore, a class I have created together with my friend and colleague Christoffer. It contains all the best from mobility-work, movement preparations, kettlebells, sandbags and bodyweight exercises like The Naked Warrior. In the first class I wanted to see if I could make the entire class go rock bottom with the overhead broomstick squat by using principles I have learned by attending Pavels RKC Course. After 25 min, everybody went down, man I was amazed. The combination of relaxing into the stretch, prying and making space just works fantastic. This exercise works the entire body, and is great for correcting bodyposture, allignment and stability in the upper body.
The next class took place 400 meters from the Gym Fitness Dk ABC. Everybody, boys and girls went farmerwalking with the equipment to a park called Frederiksberg Garden and did a great job. These participants have very different skills, ages and the sex is about 50/50. One thing that characterizes the attenders are that they are looking for a fun and different workout made up of scientifically based knowledge, not just a stupid bootcamp, with an instructor standing and shouting. All the instructors have a background in either Exercise Physiolgy from the University, or Physical Therapy which guarantees the quality of the class. Man, I just love to make people better, try out new teaching strategies and feel the energy of people. I had the pleasure to have my good friend Christian on the class. We create outstanding courses for business executives on how to increase the energy level, focus and direction for their lives. We always inspire each other every time we are together, love to hang out with people who finds the best in me.
After the Class my girlie and I went for a express workout in the GYM.
- A1) Pullups, 20 rep no matter what x 4 sets
- A2) TGU, 32 kg, 2/2 B2B x 4 sets
While I did the Getups, she made pullups and vice versa. No breaks at all, 20 minutes of serious business.
Well, that´s it for today. Enjoy the sun.