Monthly Archives: May 2012

Friday Training, 5.05.12

I finally was able to squeeze in enough time in an otherwise busy week to do a longer workout today, so I grabbed my Jungle Gym and 53-lb kettlebell and headed to the park.

To warm-up I did some joint mobility work, swung my Kali sticks, and did some KB around-the-bodys.

Next, Chin-Ups and Hindu Push-Ups, 2 sets of 10 each. Then, a quick set of 5 1-Arm Military Presses, followed by 2 sets of 10 1-Arm Clean-&-Jerks.

To finish, I did a sprint/swing circuit:

  • 5 KB Swings, 25-m sprint
  • 10 KB Swings, 25-m sprint
  • 15 KB Swings, 25-m sprint
  • 20 KB Swings, 25-m sprint
  • 25 KB Swings, 25-m sprint
  • 20 KB Swings, 25-m sprint
  • 15 KB Swings, 25-m sprint
  • 10 KB Swings, 25-m sprint
  • 5 KB Swings, 25-m sprint

I cooled down with a few minutes of yoga.

Quick Bodyweight Workout for a Busy Week

I have family from the Mainland visiting me in Hawaii this week, so I haven’t really had the time for my full kettlebells-in-the-park training. However, that doesn’t mean that I’m just taking it easy. I’ve managed to squeeze in some short bodyweight workouts here and there. Essentially, I’ve been doing modified ladders of Chin-Ups, Hindu Push-Ups, and Hindu Squats.

Here’s how it works. I start with one Chin-Up, two Hindu Push-Ups, and four Hindu Squats. As you may have noticed, the number of reps of each exercise is double the number of reps of the previous exercise. So it ends up going like this…

  • Chin-Ups: 1, Hindu Push-Ups: 2, Hindu Squats: 4
  • Chin-Ups: 2, Hindu Push-Ups: 4, Hindu Squats: 8
  • Chin-Ups: 3, Hindu Push-Ups: 6, Hindu Squats: 12
  • Chin-Ups: 4, Hindu Push-Ups: 8, Hindu Squats: 16
  • Chin-Ups: 5, Hindu Push-Ups: 10, Hindu Squats: 20

After the 5-10-20 set, I’d drop back down to 1-2-4 and work my way back up. It’s a pretty short workout but you get lots of reps in while still having energy to do what you need to do… such as entertaining visiting relatives.