Happy Friday Everyone!
Primal Fitness Pittsburgh is off to a super great start! This week at the box we have been focusing on a ton of endurance training and mobility practice. Our 7 am session (which I may have to call the North Shore Beast Class 😉 ) has been busting butt on their lifting routines. We are seeing some record numbers in terms of heavy kettlebell swings and military presses, both of which make me very happy! 😀 If you are an avid kettlebell enthusiast like the rest of us here at Primal Fitness Pittsburgh, be sure to give this next workout a serious go! This is just a taste of what you can expect at our endurance training session. Check out the workout below!
Cycle 1: 6 minutes of one arm swings.
You will use a middle weight kettlebell (12kg for the average woman and 16kg for the average man) to complete top of the minute kettlebell swings. Here’s the kicker: you will perform 6 swings each arm for the entire 6 minutes resting only as needed. Be sure to switch hands after every 6th rep. Keep up the pace and see how many sets of 6 you can complete without setting the bell down. Your goal is to get through the entire 6 minutes without ever setting the kettlebll down. Have at it and have fun!
Cycle 2: clean, press and front squat ladders of 1,2,3
You will perform one clean, one military press, then one front squat on your right side then switch and complete 1 clean, press, and front squat on the left side, Switch back and forth each side to complete reps of 2 and 3 each side. do not set the kettlebell down until you complete all three ladders on each side. Rest only as needed and complete as many rounds as you can in 10 minutes. en, use a 16-20kg for the cycle and ladies, a 12kg- 16kg for this cycle.
Cycle 3: The Heavy Finisher
8 minutes of kettlebell double arm swings with a heavy kettlebell. You will do swings for a total of 30 seconds followed by 30 seconds of rest. Men, use a 24-34 kg kettlebell and ladies, a 20-24kg kettlebell. Nothing fosters a heat of steel quite like this routine. Pace yourself and remember to breathe during this last 8 minutes.
Our Primal Move sessions Wednesday morning and Thursday evening are a HUGE hit down on the North Shore. As a client of ours said herslf, “There is something about crawling and having fun with push up games that is just. .well. . .FUN!” and she most certainly is right. Below is a photo taken at Primal Fitness Pittsburgh of our creeping and crawling practice up and down the box. Our trainees had to crawl forward and backwards from the wall to a box jump to practice their movement patterns. Pushups were involved too! Just ask the trainees themselves 😉
If you’d like to dive right in to all the fun happening at Primal Fitness Pittsburgh, please feel free to email me at firstname.lastname@example.org to set up your free consultation! Don’t delay! Join the tribe today!
Have an active and fun weekend everyone! Until next time. .
Master your instincts!