20 Yards of Misery! - A Killer Workout That Uses Your Body-Weight and 20 Yards of Space

Before you do anything you have to find a flat grassy surface and 20 yards of space. Mark off 20 yards and break out your timer. You are about to embark on an outdoor physical hell that will turn you into a hard-body fitness machine!

When you find the ground that you are going to use make sure you warm up your muscles appropriately. You will structure your 20 yards of misery to meet your level of ability of course. Next, you have to figure out your workout. To do this you have to be a bit creative because you must come up with 10 different styles of exercises to execute while covering the 20 yards of distance each time. For example, you may want to jump forward like continuously bounding until you cover the 20 yard distance. Next you might want to do power skips or bear crawls. The key is to stay creative. Take the time beforehand to sit down and write it all down before going out to begin. When you execute each exercise you want to use your timer to keep your rest time down to about 1 minute to 1 minute 15 seconds. All the exercises are to be performed with nothing but your own body-weight. When you master the body-weight exercise then you can intensify the drills by including medicine balls, weighted-vest, or dumbells.

Make sure that you stay strict with the recovery time and you will quickly see how this 20 yards of Misery is a great asset to include in your strength and conditioning program.

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

The Kettlebell 300 Workout - An Explanation of This Gruesome Workout For the Spartans!

 

If you have seen the movie then you probably saw a pretty accurate depiction of King Leonidas in terms of his fitness level. Gerard Butler no doubt went through a physical hell to get his body ready for the big screen, but the benefits were obvious to the movie goer. Since the movie there have been many people to create and use different variations of the infamous 300 workout. I want to address a version that I am partial to because of the simplicity of the concept.

The 300 workout that I am talking about teaching you is the kettlebell version. You first need to get yourself a kettlebell that will somewhat challenge you even in a moderate workout. This is important because the 300 workout will certainly challenge you in a whole new way. You basically want to come up with 10 different exercises with the kettlebell. The number 300 comes from the total number of reps that will be executed in the workout. You basically have 10 kettlebell exercises that will consist of 30 repetitions each. If you are a true Spartan you can complete this evil task in under 40 minutes. Now this is no doubt a killer program that will breed killer results. However, if you unable to complete the workout as described then you can modify it to suit your progress. A good example here would be to try 200 reps instead of the full 300. This will at least get you going in the right direction.

What are you waiting for? Can you hold your end up the way King Leonidas and the Spartans did at Thermopylae? Grab your kettlebell and embark on the strength training adventure of your life!

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

Real Walking Fitness - 2 Techniques to Turn Your Walking Program Into a Real Workout!

I am always big on intensity, but if you are involved in a serious walking program you can implement certain techniques to change the overall effectiveness of your workout. The beauty of a walking program is that you can walk anywhere. Your walking can be done around the block, on a treadmill, in the yard, or at a local park. I just want to make a couple of suggestions as to how you can intensify what you are doing to get the most out of it.

1. Carry Buckets Of Water: Oh boy, this is simply good old yard work turned fitness! Get a couple of buckets of water and fill them up to the desired level and weight of your choice. Start at one end of your yard and make sure you are on level ground. Walk across the yard with a bucket in each hand. Try to focus on not spilling any of the water because this stability and focus will add up to bigger results in your workout. When you get as far as you want to go set down the buckets and without breaking stride continue on your walk. As you get better walk a specified distance with the water and without it. Alternate this pattern back and forth as you build up your endurance.

2. Walking Backwards Uphill: This is another way to change the dynamic of your walking power. Find a reasonably long hill with a steady incline from the base to the top. You can walk the hill up and back down a couple of times to get the blood flowing. Next, turn and face away from the hill and walk backwards up the hill all the way to the top. You will find out real quick that this will seriously burn you thighs. As you get better at this you will find that your personal fitness training and aerobic walking program will improve drastically by including this simple technique.

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

The Kettlebell Fat Terminator - The Swing and Push-Up Combination Totalling 400 Reps!

You may now be familiar with the very common kettlebell exercise known as the swing. This is the base lift with the kettlebell that involves the pull method in my training philosophy. This is an exercise that targets hundreds of muscles and generates an awesome production of lean muscle mass and terminates fat completely! With this article I'm going to combine a push method of 10 different styles of push-ups totaling 100 reps with 300 reps with the swing to make it a physically mind-blowing workout of 400 reps.

To start, you need to come up with 10 different styles of push-ups. If you can't do that off of the top of your head then I'll make it easy for you. Focus on weight distribution by taking one or more of your limbs out of the movement. For instance, if you are pretty advanced then simply get into an upright push-up position and lift one of your legs off of the ground and do 10 push-ups that way. To come up with another style simply switch legs. This immediately gives you 2 different styles. You can move on to do the same thing with your arms. The key is to come up with 10 different styles to do 10 repetitions with if you can. If you simply can't come up with 10 styles then you can stick to the same old traditional way. To execute the workout you want to complete 30 double-arm swings with the bell and then immediately without rest hit 10 repetitions of one of your styles of push-ups. After each combination only give yourself about 1 minute to 1 minute and 30 seconds rest.

At first, the rest time will seem too long, but you will find out real fast that about 6 to 7 sets into the workout you will wish it was longer. This is one kettlebell strength training workout that is a sure Fat Terminator!

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

Kettlebell Training For Women - The Best Way For a Woman to Get Healthy and the Greek Goddess Body!

If you are a woman that is looking to obtain an optimal level of fitness with the health benefits to match then this article is meant just for you. The kettlebell is a strength training device that is basically a hand held gym that you can use literally anywhere you wish. If you don't like the crowds at the gyms then no problem because this mean tool can be used right in the privacy of your living room or front yard.

Look there is no secret that there are serious health issues that target all different cultures and sexes. For the sake of this article I am addressing the issues that women may need to consider and a potential answer to those problems. Known health problems that women face today range anywhere from heart disease, arthritis, and varying types of cancer with breast cancer being one of the more common types. The truth is that exercise is a proven PROACTIVE approach to fighting off these potential risks. Its better to do good things now to prevent bad things from developing later. Now ladies listen carefully, I said that exercise is a proven effective approach to fight off these potential problems, but more specifically INTENSE exercise is a better approach to fend off these problems. This is where the kettlebell comes in. The basic lift known as the "swing" is an exercise that is highly effective in increasing your perceived level of exertion giving you a hard hitting take no prisoners workout. Practicing this one exercise is enough to be your entire workout if you want it to be. You gain huge benefit from this single exercise by building lean muscle mass, joint stability, resiliency, powerful cardiovascular fitness, strength, and ultimately you shock your body down to the cellular level reducing the risk of terrible diseases like cancer.

All in all, you gain superior health and simultaneously lose the fat and the stomach while gaining the Greek-Goddess body! All you need to do is keep your workout intense, even if it is short.

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

Compound Movements - Don't Sweat the Small Stuff When it Comes to Training Your Body!

It really amazes me when I have gone into gyms in the past and I see some overweight woman with a trainer and the trainer is having her do standing arm curls for her workout. The crazy thing is that the client is generally carrying on a conversation throughout the set of curls. As a strength and conditioning specialist and professional trainer the scene I just described is both laughable and absolutely ridiculous!

Its as if people don't know how or are scared to actually "WORKOUT." I have seen this situation as I described above on many occasions. The bottom line is that the client should be raising her level of perceived exertion, and the arm curls that were easy enough for her to tell her trainer the story about her sons' graduation just doesn't cut it. This logic should go for everyone, especially if you are on a time crunch and really want to get an effective workout. Instead of worrying about targeting your arms by doing curls and cable tricep extensions do push-ups and pull-ups instead. If you don't have the strength to do push-ups or full pull-ups then modify them. It takes a little creativity to be successful at anything in life and working out is no different. I'm not telling you that you have to be an expert and write a book on fitness or anything like that, but just put forth a little effort. At least get yourself enough out of breath to be able to say afterwards that you did something!

Get a little creative, but forget the single-joint lifts like extensions and curls. Kill more than one bird with one stone. Engage in as many exercises that hit multiple muscles at once as you can possibly come up with.

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!