Workout of the Day

We've Moved!!

Hey everyone!

Sorry for not posting the last few workouts.

We've been extremely busy lately with a project we have been working on for several months now.

It's been a long time coming!

We will no longer be posting on this site.

The Milkman and I have decided to build a new site with a ton of content, video and communication with in our community.

This new site will be updated EVERY DAY!

We will be pouring every once of passion for training we have into this new website! 

We've been work very hard to give you great workouts and information each day since we started this site about 4 years ago.

We will leave this site up as well as the www.jerseykettlebell.com so you can still access the free content. You will also be able to view all past content on the new site.

You can go here to view the new site. 

We can only hope you find our content valuable for you to sign up for Training Room Online.

For those of you who physically train with us, we will be giving you free access to this site.

Hope to see you there!

Peace

Mike and Jim

25 Minutes of Body Weight Conditioning

Warm up with joint mobility and body weight movements. 

Go through all the following body weight movements in 25 minutes using an all out effort. 

Rest as needed, but try to get through the sequence as quickly as possible pushing yourself outside of your comfort zone. 

You will need minimal equipment for this workout. You'll need a set of rings, jungle gym or pull up bar and maybe a jump rope and medicine ball.

• 20 Jumping or kipping pull ups
• 4 laps of bear crawls
• 50 jumping jacks or 100 revolutions of jump rope
• 20 med ball Russian Twists
• 20 air squats or 10 deck squats
• 20 mountain climbers

Steve Cotter and Ken Blackburn will be bringing their IKFF level 2 Instructor Certification to The Training Room on March 27-28.  Go here for details and to sign up!

10-1 Kettlebell Strength Ladders

Start with joint mobility and basic kettlebell and body weight warm-up.

Use a lighter bell to warm up with, break a little sweat and get your heart rate up a little to prepare yourself for this workout.

Start with 10 reps on each side and work down to 1 rep while working up in weight.

Try to push the weight a little bit today and take your time using great technique.

You will have a few options to choose from.

Ladder down 10-1

• Kettlebell Snatch or clean r/l
• Kettlebell push press or jerk r/l
• Kettlebell Split squat r/l
• Kettlebell one arm row r/l or pull ups

Work up to weighted pull ups if you can.

Steve and Ken will be coming back in March for the Level 2 IKFF coarse.

Sign up here!

Pick our Kettlebell and Body Weight Poison!

Pick your poison!

Today's workout is interactive.

There's a list on wall of 16 kettlebell and body weight movements to choose from.

Each person will have shot to pick what movement they want to do and we will do that as a group for 30 seconds.

There will be a 30 second rest between each movement.

In that 30 seconds, the next person will pick from the list.

Each person will have their own kettlebell in front of them.

We will do this workout for 30 minutes.

Here's the master list (all done with on bell):

1. kettlebell front squat r/l
2. kettlebell split squat
3. Alternate leg reverse lunge
4. kettlebell swings
5. kettlebell snatch r/l or kettlebell snatch pull
6. kettlebell high pull (1 or 2 handed)
7. kettlebell clean r/l
8. kettlebell clean and press r/l
9. kettlebell thruster (1 or 2 hand)
10. kettlebell clean/catch/squat
11. kettlebell press,push press or jerk
12. kettlebell 1 arm row r/l

Body weight movements

1. bicycles
2. v-sits
3. mountain climbers
4. burpees

Make sure to come down to Main St. Beach in Manasquan today for the ALS Polar Plunge!

Or, just join us at O'neils after.

Tash says have a great weekend, or else!

40/20 Conditioning Workout

Picking up the pace a little today.

Getting back in the swing after a few days of snow shoveling.

We're doing 5 rounds of classic Jersey Shore conditioning. You control the intensity of your workout.

Starting out with some joint mobility, body weight movements and basic kettlebell warm up.

Then...

5 rounds with one minute recovery between rounds

• Band swimmers
• Kettlebell high pulls
• Ceiling ball or med ball thrusters
• Jump rope,jumping jacks,or shuttle run
• Mountain climbers

Who's plunging with us tomorrow?

The water should be a little warmer then air which will be around 32 degrees.

The two feet of snow on the ground should add to the experience.

 

Kettlebell and Body Weight Strength Couplets

Warm up with 5 minutes of joint mobility and body weight movements to wake up and prepare yourself for this workout.

Go through basic kettlebell warm up for 5 minutes, doing all the basic movements and focusing on technique.

The workout consists of three different couplets using one or two kettlebells.

Do 6 rounds of 20 seconds work/20 seconds rest back and forth at each couplet. Finish all 6 rounds before moving on to the next couplet.

Couplet 1

• kettlebell clean and press right
• kettlebell clean and press left

Couplet 2

• Double kettlebell front squat
• Pull up or ring row

Couplet 3

• Swing set, TRX, or Power wheel leg curl
• Swing set, TRX, or Power wheel knees to chest

Take 2 minute rest between each couplet.

Get ready to plunge on Saturday!

This should be interesting with about 2 feet of snow on the beach.

Here's footage from last year.

Row Burpee Milkman Madness!

Here's a classic conditioning workout! You can row, run, or ski on this one. You will do the following intervals of run, row or ski with some burpees in between each interval. You will ladder up and down on both:

• Row 100 m
• 20 burpees
• row 200
• 15 burpees
• row 300
• 10 burpees
• row 400
• 5 burpees
• row 400
• 5 burpees
• row 300
• 10 burpees
• row 200
• 15 burpees
• row 100
• 20 burpees

Fun times!

Get as many rounds as you can in 25 minutes with one kettlebell

Warm up with some joint mobility and body weight movements.

Then pick up a medium weight bell and go through some basics to get in the groove.

Use a heavier bell for you workout.

Get as many rounds as you can in 25 minutes of the following.

Make sure you get 5 rounds in.

If you don't get your 5 in 25, make sure to complete your 5 rounds.

1. Kettlebell swings 5/5
2. Push ups 10
3. Kettlebell cleans 5/5
4. Kettlebell push press 5/5
5. Kettlebell front squats 5/5
6. Kettlebell one arm rows
7. walkouts 5

Kettlebell and Body Weight Metabolic Triplets

Getting it done in under 30 minutes! 

Here's another on of our signature conditioning workouts using only one kettlebell. 

Do three rounds of each triplet non-stop. 

This will be three minutes of work at each triplet. 

Take 1:30 rest and move on to the next triplet. 

Go through each triplet two times.  

The total work time is only 18 minutes in this workout.  

The entire workout will take 27 minutes.  Who doesn't have 27 minutes to spare to get a workout in? 

Keep the reps consistent throughout each round

 Triplet A

• kettlebell snatch right
• kettlebell snatch left
• mountain climbers

Triplet B

• kettlebell high pull
• kettlebell thruster
• jumping jacks or jump rope

Triplet C

• Drop squats
• Half burpees
• Star jumps

Get ready to plunge next week!! Who wants a piece?

 

The Milkman Says.............No Class Today!! Go out and shovel your driveway!

It's 7am. I just talked to The Milkman and we both agreed that it would be ridiculous for us to come in the the gym in blizzard conditions. 

I think this may be the first time we have ever canceled class.

Since we don't want to keep you hanging, here's something you can do before or after you shovel yourself out.

If you have one kettlebell at your house, and want to get something in today, do this:

Set your gymboss timer for 15 seconds, and rip through these movements with no rest between until you get to the end. I set the timer for 15 so you know when to switch sides on the one arm kettlebell movements.

If you have a jump rope and know how to use it, you will need that too. If not, don' worry about it.

Do 30 seconds of each movement straight through.

• Kettlebell swings r/l
• Jump rope, Jumping jacks, or jog in place
• kettlebell cleans r/l
• Jump rope, jj, or jog
• kettlebell front squat r/l
• jump rope,jj or jog
• kettlebell jerk
• jump rope,jj, or jog
• kettlebel snatch
• jump rope,jj,jog

This is 5 minutes if straight work.

Take 1:30 rest and repeat 4 more times.

Enjoy the snow!

Is it Summer yet?