Category Archives: Uncategorized

New Year, New Blog

For 2013 I’ve decided to take a big step.

For a few years now, I have maintained two separate blogs.

Samourai HQ has been my lifestyle blog, where I post music clips and talk about style, drinks, and things of that nature.

 

Fit Monkey Hawaii has been my fitness and martial arts blog.

For a variety of reasons I have opted to merge these different interests into one blog, A Gent in Training.

I approach my life from a sort of holistic point of view. Everything I do in some way is linked to something else I do. Thus, I decided it isn’t really natural for me to have different blogs to reflect different aspects of my personality as they aren’t really different at all, just part of a larger whole.

For the immediate future, I will be concentrating on reposting revised and updated versions of posts from my older blogs on the new blog. However, I have plenty of ideas for new content so there will be lots of original material up soon.

Thanks to all of those who’ve been reading my posts over the years. I hope you will join me in my latest blogging endeavor

Catching Up on Training

It’s been a busy few weeks–clients, other projects, a brief cold–and I realize I’ve fallen a bit behind on posting. However, training-wise, it’s pretty easy to bring everyone up to speed on what I’ve been doing.

Normally, I like to do different workouts to really mix things up. However, there’s something to be said for choosing a program and sticking with it for a while. So lately, I’ve been doing the same circuit three times a week.

I start with the usual warm-up of Hindu Push-Ups and Squats, 15/15 for 10-min. Next up, Jungle Gym Chin-Ups and Double Kettlebell Clean & Jerks. I alternate between the two, and laddered up to 5 reps of each 3 times, for a total of 45 Chins and 45 KB Clean & Jerks.

Next, 3 sets of 8 each of Jungle Gym Dips and Single KB Military Presses.

I finish with a mix of KB Swings and sprints. I pace out 50m, and put a kettlebell on each end. I’ll start on one end, do 10 KB Swings, sprint to the other end, do 9 KB Swings, etc. until I get down to 1 KB Swing.

To cool down, it’s yoga and maybe a walk around the park.

15/15s & 30/30s

I got the idea for 15/15 and 30/30 workouts from Jon Hinds at Monkey Bar Gym. It’s a simple but effective concept: 15 (or 30) seconds on, 15 (or 30 seconds) off. For example, say you were going to do a 15/15 workout of single kettlebell Clean and Presses (C&Ps). You would set an interval timer to go off every 15 seconds for a set amount of time, let’s say eight minutes. The workout would begin with you doing C&Ps for 15 seconds on one side. Then you would rest for 15 seconds, before doing 15 seconds of C&Ps on the other side. This would continue for the duration of the workout… work, rest, work, rest, etc. The same goes for 30/30s except the duration of rest and work intervals increases to 30 seconds.

The possible workouts that can be built around 15/15 and 30/30 intervals are endless. One way to really get a lot of bang for your buck is to do opposing exercises. For example, you could do a 15/15 built around kettlebell Swings and Squats: Swing 15-sec, rest 15-sec, Squat 15-sec, rest 15-sec, and so on. Or you could do bodyweight stuff, alternating between push-ups, rest, and chin-ups.

15/15s and 30/30s are a fun and effective way to combine strength training with fat burning. Best of all, they are easily customized to an individual’s needs and preferences. Give it a try!