Welcome to the Dynamic Workout of the Day

I decided I'd start posting the workout of the day from the gym so that the people that are having trouble making it into the gym for whatever reason can give it a shot at home.. Many of these workouts will require some equipment such as kettlebells or medicine balls and definitely a pullup bar or jungle gym. If you don't have the equipment required, then you can modify the exercise to use what you have. In many cases, you just need your own bodyweight.. You can always substitute dumbells for kettlebells, but you won't get nearly the same benefit as you would from kettlebells.. My suggestion would be to buy some kettlebells.. The best kettlebells and other functional training equipment is available from the Monkey Bar Gym. You can link to it from the link at the bottom of my homepage..

Today's workout of the day from the gym is in an "Alternating 8's" format. The way this works is that you alternate between 2 exercises for 8 minutes, take a 3:00 min rest, then alternate between the second set of exercises for 8 minutes; 3:00 min rest; alternate between the last two, and you're done. Today's exercise pairs are as follows:

A1: 10 kettlebell goblet squats

A2: 20 kettlebell swings

B1: 10 Burpees

B2: 5 kettlebell windmills on each side

C1: 25 yds of walking weighted lunges

C2: 10 kettlebell high pull on each side

So, for the A1/A2 set, you'll alternate between doing 10 goblet squats and 20 kettlebell swings for 8 minutes.. If you go without rest then you'll get through about 8 or 9 sets of each for a grand total of about 80+ squats and 160+ swings in 8 minutes. The trick is to not rest :)  Choose a kettlebell that will challenge you at a high level. That will be different for different people. Like I told my groups this morning, if you want to rest.... DON'T! If you absolutely need to rest, then by all means, take a break. You build mental toughness and brute strength and endurance by pushing through the periods where your body wants a rest.. Needing a rest is different from wanting a rest. Know the difference! 

I'll do my best to update this everyday, so stay tuned....

Train hard, have fun,

Kevin