Hotel gyms have a reputation for being tiny, ill-equipped, and crowded at peak hours. Whenever I travel I always include these 3 items, my mp3 player, which has The Pit Workout converted to mp3 on it. There are 3 pit workouts, upper body, lower body and full body. I also have an eclectic selection of music for when I go for a run, a miniature deck of cards and gymboss timer. With these 3 simple tools I can workout in my hotel room, local park, beach or just about anywhere.
My suitcase also doubles as an impromptu sandbag, the hotel room chair is great for dips, hold the chair in your hands as you squat, a weight is just that, a weight. Anything that you can hold and that has weight can be used as a weight. It doesn’t have to look like a barbell and have a convenient shape in order to qualify as a weight.
If you have 6 feet worth of space, you have a place for push-ups, lunges, crunches, and the like, and the whole world is a gym if you know how to improvise.
Tagged as:
gymboss,
gymboss interval timer,
gymboss timer,
The Pit Full Body Workout,
workout equipment
Kettlebell exercises are an excellent addition to whatever else you’re doing for building a “bullet proof” body and if your a mixed martial arts proponent, the type of conditioning needed to dominate opponents in the ring. I’d recommend starting with the following 10 kettlebell movements. Each set is done for 2 minutes time, counting down from 5 to 1 using alternate arms or legs or as with the Squat and High Pulls, for time. 30 seconds rest between sets.
1. Snatches
2. Swings (one handed, two handed, hand to hand switch)
3. Clean and Presses
4. Squat and High Pulls
5. Bent Over Rows
6. Squats
7. Seated Presses
8. Pistols
9. Chest Presses
10. Lunges
There are a load more variations of the them, but these 10 kettlebell movements are the basics and, in my opinion, should be drilled and used to their maximum benefit. Just the snatch and swing alone, done for super high reps or time, are excellent for building lactic acid tolerance. I often throw in a quick 3 minute set at the end of my workouts, where I switch hands every 5-10 reps without putting the kettlebell down. These are superb short “finishers”.
Tagged as:
kettle bell workout,
kettlebell,
workout
