Alright I was sitting here at my laptop with no clue what I wanted to write about so I’ll just give you a free workout to try at home. Hell I’ll write down the guidelines for you to complete it free of charge since I am not an asshole after all. I just came back from running a class and this is what I had them do. All you need is a kettlebell. The purpose of this training session is to train over head stability and movement quality, build strength and boost your metabolism to burn some fat (if that is your goal get on a proper nutrition program).

4 turkish get ups alternating sides. Make sure to pay attention to proper form.

“Countdowns” (I stole “countdowns” from uber Strength Coach Alwyn Cosgrove…he told me to…)
Complete this as fast as you can with good form.

10 swings
10 goblet squats
9 swings
9 goblet squats
8 swings
8 goblet squats
till you get down to 1

Wait for your respiration to return to normal then do kettlebell arm bars to open up the chest. That one doesn’t have a specific rep count since I want you to just kind of explore your way through the exercise. Remember to keep your lats tight and keep your shoulder away from your ear.

Then do a couple halos and round the body pass just to loosen up your shoulders a bit more.

Prone cobra stretch at the end.

Enjoy.

I want you to notice that even though there is a lot going on in that workout I stress the basics. It’s turkish getups, swings and squats. Do more of the stuff that provides a high bang for your buck and you will get better results. Exercise selection is the last thing your body adapts to so don’t buy into that muscle confusion crap. Try that training session out and let me know how you do with it. I mean it, speak up.

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