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Kettlebell Explosive Workout

This is fast, explosive workout. Move fast but keep your form 100%. Dynamic Warm-up + Kettlebell Warm-up Then: Double handed Kettlebell Swings + Mountain…

Valentine Rawat 30/11/2011

Kettlebells for Strength

10 minutes Mobility Work + SMR Then: KB Warm-up (lightish bell) 20x Sling Shots + 10x Halos + 10x Good Mornings (KB in front of your chest) 2 rounds in total Then:…

Valentine Rawat 06/09/2011

Wednesday Group MetCon

Kettbelell Metabolic Conditioning Total Body Dynamic Mobility Warm-up Then: Team A: 20x Single Arm Bent-Over Row (10 on each side) + 10x Upright row + 10x Goblet…

Valentine Rawat 31/08/2011

Kettlebell Meltdown Session

“Teamwork is the ability to work together toward a common vision. The ability to direct individual accomplishments toward organizational objectives. It is…

Valentine Rawat 10/08/2011

Kettlebell Group Circuit Training

Recovery is the KEY. Its not just about beasting and killing yourself. Monitor your progress. Dymamic Warm-up Then: 8 stations x 90 seconds work x 30 seconds rest…

Valentine Rawat 08/06/2011

Group MetCon Workout

“Research conducted by Stanford psychology professor, Carol Dweck has shown that most people have one of two types of “MINDSET”: FIXED MINDSET or GROWTH…

Valentine Rawat 11/04/2011

Champions Conditioning Workout

CHAMPIONS ARE MADE, they aren’t born. Wake up look at yourself in the mirror and ask yourself how badly do you want it. Visualise your self and then start…

Valentine Rawat 30/03/2011

Tag Team Workout

JOHN WOODEN greatest basketball coach of all time said the following: “I was raised on a small farm in southern Indiana and Dad tried to teach me and my brothers…

Valentine Rawat 16/03/2011

Kettlebell & Bodyweight METCON Wednesday 6th October 2010

Dynamic Warm-up Then: Complete 4 rounds Partner 1 5x KB Single Arm Swings 5x KB Cleans 5x KB Jerks 5x KB Snatch Complete as many sets in time given and complete…

Valentine Rawat 06/10/2010

Group MetCon Session 29th September 2010

Met Con = Metabolic Conditioning Metabolic Conditioning is – increasing the condition of muscle use by improving the efficiency of the metabolic pathways. Strength…

Valentine Rawat 30/09/2010

Monday MetCon Session 20th September 2010

RESULTS from the workout below Oxygen Uptake – improved Athletic Performance – improved Insulin Sensitivity – improved Resting Fat Oxidation –…

Valentine Rawat 20/09/2010

Kettlebell METCON Wednesday 15th September

10 minutes Dynamic Mobility Warm-up 5 minutes Kettlebell Mobility work Then: Choose 12, 16, 24 or 32kg Kettlebell 5x Double hand Swing + 5x Single Arm Swing (L +…

Valentine Rawat 15/09/2010

Friday Mayhem 10th of September

KB Warm-up Then: 20x Cleans 20x Jerks 20x Cleans and Jerks 20x Single Arm Pistols (10 each leg) 3 rounds – no rest Then: 3 minutes total rest after the 3rd…

Valentine Rawat 10/09/2010

Wednesday MetCon Workout 8th September 2010

“What we face may look insurmountable. But I learned something from all those years of training and competing. I learned something from all those sets and…

Valentine Rawat 08/09/2010

Metabolic Conditioning Wednesday 25-8-2010

Kettlebell Metcon Workout Dynamic Warm-up Then: Kettlebell work 10x Single arm Swing Left + 10x Cleans Left + 10x Military Press Left + 10x Overhead Split Squat…

Valentine Rawat 25/08/2010