Didn't have much time on Friday and inspired by jenny's birthday work out, I decided to make the most of my time with a quick blast session.
In actual fact, it takes just over 26 minutes but working time is 20 minutes. It is a total 20 session with 20 exercises over 20 minutes with 20 seconds rest in between.
Equipment needed:
Yourself
A kettlebell (I used a 32 but use whatever weight you're comfortable using for the exercises)
A box step or bench
A pull up bar
1. Deadlift
2. Off set press ups
3. Reverse lunges (unloaded)
4. Pull ups
5. Kettlebell swings
6. Hand walk out
7. Lateral clubbell swings
8. Alternate kettlebell push press
9. Loaded squats (crush grip)
10. Alternate lateral hip drops from side plank position
11. Alternate kettlebell cleans
12. Astride box jumps
13. Pull ups
14. Alternate single leg squats (unloaded)
15. Press ups
16. Reverse lunges (unloaded)
17. Kettlebell swings
18. Plank
19. Alternate kettlebell windmills
20. 1 Pull up / 1 press up
Give it a go and let us know how you get on
- Posted using BlogPress from my iPhone
Sunday, August 8, 2010
Thursday, August 5, 2010
Birthday workout - don't try this at home
It's Jen's birthday today - a grand 29 years of age and if the old lady in the cafe is right, she doesn't look a day over 40...I mean 20.
Well, Jen - over to you:
Well – it’s my birthday, so as a little treat I thought I’d try a brand new workout!
Equipment used:
16kg kettlebell
A 29 year old birthday girl
OK – so seeing as I’m 29 today, I decided to choose 29 exercise, and do them all 29 times!!
29 exercises, 29 reps of each
So here’s what I chose:-
• KB double arm swings
• Single arm KB swings
• Single arm alternating KB swings
• Cleans
• Snatches
• Long cycle
• Windmill
• Double arm military press
• Stepping lunges right
• Stepping lunges left
• Close arm press ups
• Burpees
• Squats
• Hand step ups
• Split rows (with KB)
• Up dog/down dog
• Mountain climber
• Rotational hip drops
• Single leg rotate and reach
• Leg lift with back reach
• Hip raises
• KB Figure 8 to hold
• Halo
• Round the world
• Static lunge right
• Static lunge left
• Jumping squats
• Stalk stance
• Wide arm press ups
And there you have it – only for the mad and mental to try!!
Well, Jen - over to you:
Well – it’s my birthday, so as a little treat I thought I’d try a brand new workout!
Equipment used:
16kg kettlebell
A 29 year old birthday girl
OK – so seeing as I’m 29 today, I decided to choose 29 exercise, and do them all 29 times!!
29 exercises, 29 reps of each
So here’s what I chose:-
• KB double arm swings
• Single arm KB swings
• Single arm alternating KB swings
• Cleans
• Snatches
• Long cycle
• Windmill
• Double arm military press
• Stepping lunges right
• Stepping lunges left
• Close arm press ups
• Burpees
• Squats
• Hand step ups
• Split rows (with KB)
• Up dog/down dog
• Mountain climber
• Rotational hip drops
• Single leg rotate and reach
• Leg lift with back reach
• Hip raises
• KB Figure 8 to hold
• Halo
• Round the world
• Static lunge right
• Static lunge left
• Jumping squats
• Stalk stance
• Wide arm press ups
And there you have it – only for the mad and mental to try!!
Tuesday, August 3, 2010
Is power training for everyone
Currently, inline with our seasonal training calendar, we are currently focussing on power and conditioning and it got me thinking "is power training something for everyone?"
In my experience, I think the notion of power training has had a bad rap and be seen as something only relevant for seasoned athletes or those guys that lift ridiculously heavy weights above their heads. Well firstly, let's define power - In general terms, it is "the ability to act with force" and relative to exercise "undecelerated movement" which means that there has to be a release of energy. The best examples of this are jumping and throwing where gravity is the force that slows the energy or returns it back to ground.
Power training doesn't have to be involving weights: running, intervals, plyometrics, functional exercise, kettlebells and drills can all be ways of conditioning the body in an explosive and power driven fashion.
I would argue that power training is something that everyone can benefit hugely from and there are a number of reasons for this. Firstly, I should make quite clear that this should be done specific to the individual, their experience and ability level.
Reason 1 - The only way to truly measure the physical maximum potential of the body is to see how quick it can move, how much force it can create or how high it can jump. Besides, last one into the sea smells.
Reason 2 - As much as it isn't my own motivation, for many, being healthy is measured by looking and feeling good. Fast twitch muscle fibers, which are used in the above types of exercise are glycolytic meaning that they break down sugar for energy. Sugar is one of the biggest contributors to fat storage and so if you want to burn the pounds and look and feel great, then injecting this type of training into your weekly regime will help hugely. Be wary though, doing it all the time will go the opposite way as your body needs at least 48 hours to recover from this type of training. Overtraining will put huge stress on the entire body system and overtime result in injury and fatigue.
Reason 3 - It is fantastic for general function of the body, posture and performance. We may not all want to be athletes but knowing that when your body functions properly, you're better placed to avoid injury, burn more calories and benefit more from pretty much everything including digestion, metabolism and day to day tasks, good function becomes pretty relevant for us all. Function in terms of movement is simply the way that you do it. Asking two people to pick up a ball from ground level will probably create two entirely different patterns. Training your body to operate through safe and effective pathways makes a huge difference in engaging the right muscles at the right time.
Power isn't something to fear but to be excited about!
If you're a trainer and interested to find out more about courses then check out our trainer site http://www.teamchaosuk.com/
In my experience, I think the notion of power training has had a bad rap and be seen as something only relevant for seasoned athletes or those guys that lift ridiculously heavy weights above their heads. Well firstly, let's define power - In general terms, it is "the ability to act with force" and relative to exercise "undecelerated movement" which means that there has to be a release of energy. The best examples of this are jumping and throwing where gravity is the force that slows the energy or returns it back to ground.
Power training doesn't have to be involving weights: running, intervals, plyometrics, functional exercise, kettlebells and drills can all be ways of conditioning the body in an explosive and power driven fashion.
I would argue that power training is something that everyone can benefit hugely from and there are a number of reasons for this. Firstly, I should make quite clear that this should be done specific to the individual, their experience and ability level.
Reason 1 - The only way to truly measure the physical maximum potential of the body is to see how quick it can move, how much force it can create or how high it can jump. Besides, last one into the sea smells.
Reason 2 - As much as it isn't my own motivation, for many, being healthy is measured by looking and feeling good. Fast twitch muscle fibers, which are used in the above types of exercise are glycolytic meaning that they break down sugar for energy. Sugar is one of the biggest contributors to fat storage and so if you want to burn the pounds and look and feel great, then injecting this type of training into your weekly regime will help hugely. Be wary though, doing it all the time will go the opposite way as your body needs at least 48 hours to recover from this type of training. Overtraining will put huge stress on the entire body system and overtime result in injury and fatigue.
Reason 3 - It is fantastic for general function of the body, posture and performance. We may not all want to be athletes but knowing that when your body functions properly, you're better placed to avoid injury, burn more calories and benefit more from pretty much everything including digestion, metabolism and day to day tasks, good function becomes pretty relevant for us all. Function in terms of movement is simply the way that you do it. Asking two people to pick up a ball from ground level will probably create two entirely different patterns. Training your body to operate through safe and effective pathways makes a huge difference in engaging the right muscles at the right time.
Power isn't something to fear but to be excited about!
If you're a trainer and interested to find out more about courses then check out our trainer site http://www.teamchaosuk.com/
Tuesday, July 27, 2010
This week I have been mostly training...
Jenny is currently setting up her own little blog to start blogging her favourite work outs. Much more practical than my ramblings but here is something to get you started:
Due to the fact that I seem to be the world’s busiest newly married 28 year old curly haired person at the moment, I only had about half an hour for my lunchtime training session.
A few years ago I would have probably panicked and spent that half an hour on the treadmill or the cross trainer thinking that lots of cardio was the only way to train hard! However, being older and wiser (thanks to Phill), I now know that you don’t need to spend hours and hours doing ‘cardio’ – in fact, I could work twice as hard in half the time.
So here’s what I did:
Equipment used = 2 x 16kg Kettlebells, 1 bench
Basic focus is mixing kettlebells with jumping and pushing patterns:
Set 1 - Double KB swings - Jumps Depth jumps over bench - Press ups
Set 2 - Single arm swings (30 sec each side) - Side jumps over bench - Crush grip military press
Set 3 - Alternating single arm swings - Jumping lunges - Press ups
Set 4 - Double arm swings - Depth jumps over bench - Long cycle (30 sec each side)
Do each exercise in order KB swings, then jumps, then presses in set then onto set 2, set 3, set 4.
Do each exercise for 1 minute with 30 sec rest in between each exercise.
I did this without an extra rest between sets, but it’s an option to increase the rest between exercises, increase the rest between each set, or decrease the time spent on each exercise.
Give it a go – and let us know how you found it
info@creatingchaos.co.uk
Due to the fact that I seem to be the world’s busiest newly married 28 year old curly haired person at the moment, I only had about half an hour for my lunchtime training session.
A few years ago I would have probably panicked and spent that half an hour on the treadmill or the cross trainer thinking that lots of cardio was the only way to train hard! However, being older and wiser (thanks to Phill), I now know that you don’t need to spend hours and hours doing ‘cardio’ – in fact, I could work twice as hard in half the time.
So here’s what I did:
Equipment used = 2 x 16kg Kettlebells, 1 bench
Basic focus is mixing kettlebells with jumping and pushing patterns:
Set 1 - Double KB swings - Jumps Depth jumps over bench - Press ups
Set 2 - Single arm swings (30 sec each side) - Side jumps over bench - Crush grip military press
Set 3 - Alternating single arm swings - Jumping lunges - Press ups
Set 4 - Double arm swings - Depth jumps over bench - Long cycle (30 sec each side)
Do each exercise in order KB swings, then jumps, then presses in set then onto set 2, set 3, set 4.
Do each exercise for 1 minute with 30 sec rest in between each exercise.
I did this without an extra rest between sets, but it’s an option to increase the rest between exercises, increase the rest between each set, or decrease the time spent on each exercise.
Give it a go – and let us know how you found it
info@creatingchaos.co.uk
Thursday, July 22, 2010
Has Summer Gone or have you lost your sunshine?
Having recently returned from honeymoon, I could possibly be excused for feeling a little blue, especially with coming back from a very beautiful warm destination back to a pretty grey, gloomy and wet British July.
However, I really don't. I've never been as excited as I currently am with everything that is going on in my life, I'm a newly married man which is a completely new chapter. The little idea whilst walking in the lakes 2 years ago is now a growing company. I have an amazing family which is now doubled in size! I really am blessed and I won't go on anymore as it sounds like I'm just gloating which isn't my intention.
One thing I noticed on my return (and it's something that we all see / hear time and time again) is the staggering number of people complaining about the weather and almost using it as a justification for being miserable. It is something I've seen before and of course, I've complained on the odd occasion when plans have changed or weather has caused a certain outcome, yet I don't ever recall allowing a grey sky and spot of rain to send me spiralling into dark depression. It just got me thinking as I became more aware of how many people appear affected by this phenomenom.
The affliction 'Seasonal Affective Disorder' (SAD) has become an adult in terms of the growing number of unnecessary diagnoses that have sprouted in recent years. Ok, maybe this seems harsh and I am fully aware that vitamin D actually does help boost mood levels, but I do think that giving up your state of being to an uncontrollable force is pretty crazy.
Studies actually show that it isn't just sunshine that boosts mood but the combination of fresh air, sunlight, and natural surroundings all culminate towards mental state. Yet, these things aside, I believe that it simply comes down to choice. This doesn't require a diagnosis, just a decision:
We either chose to lead content lives rich with clarity over things that we have control over.
or
We submit to the uncontrollable giving our happiness to the god of weather and allow a rain cloud to wipe the smile from our faces. (even when it's sunny it is usually 'too hot'!)
Don't get me wrong - sunshine is nice and in Britain, we certainly seem to be robbed of the odd day (or summer) of sunlight. However, compared to the rest of the world, we live in a relatively stable and safe environment, have rich industry, quality of life and fantastic opportunity.
Actually, having hot and sunny days is even more special due to it's infrequency. I've spent over a year in the Middle East and everyday, 40+ degrees everyday can be pretty intense.
That'll do for my thoughts today
However, I really don't. I've never been as excited as I currently am with everything that is going on in my life, I'm a newly married man which is a completely new chapter. The little idea whilst walking in the lakes 2 years ago is now a growing company. I have an amazing family which is now doubled in size! I really am blessed and I won't go on anymore as it sounds like I'm just gloating which isn't my intention.
One thing I noticed on my return (and it's something that we all see / hear time and time again) is the staggering number of people complaining about the weather and almost using it as a justification for being miserable. It is something I've seen before and of course, I've complained on the odd occasion when plans have changed or weather has caused a certain outcome, yet I don't ever recall allowing a grey sky and spot of rain to send me spiralling into dark depression. It just got me thinking as I became more aware of how many people appear affected by this phenomenom.
The affliction 'Seasonal Affective Disorder' (SAD) has become an adult in terms of the growing number of unnecessary diagnoses that have sprouted in recent years. Ok, maybe this seems harsh and I am fully aware that vitamin D actually does help boost mood levels, but I do think that giving up your state of being to an uncontrollable force is pretty crazy.
Studies actually show that it isn't just sunshine that boosts mood but the combination of fresh air, sunlight, and natural surroundings all culminate towards mental state. Yet, these things aside, I believe that it simply comes down to choice. This doesn't require a diagnosis, just a decision:
We either chose to lead content lives rich with clarity over things that we have control over.
or
We submit to the uncontrollable giving our happiness to the god of weather and allow a rain cloud to wipe the smile from our faces. (even when it's sunny it is usually 'too hot'!)
Don't get me wrong - sunshine is nice and in Britain, we certainly seem to be robbed of the odd day (or summer) of sunlight. However, compared to the rest of the world, we live in a relatively stable and safe environment, have rich industry, quality of life and fantastic opportunity.
Actually, having hot and sunny days is even more special due to it's infrequency. I've spent over a year in the Middle East and everyday, 40+ degrees everyday can be pretty intense.
That'll do for my thoughts today
Wednesday, July 14, 2010
What the Kettlebell is that?
Ok, this blog is way overdue and I'm not quite sure why. Certainly over the last 10 years, kettlebells have become a lot more recognised and acknowledged as a great tool in the fitness industry. Anyone that knows us or has come into contact with us will probably know that we are huge advocates of those great metallic lumps of iron. Why is that? Why are we constantly raving about them and why are they so great anyway? Well, I'm gonna give you a bit of a history lesson, this is something that we go more into detail with on our Kettlebell Instructor Course but it helps appreciate them a little better.
It is difficult to identify the true origin of kettlebells, although many of those who try to claim ownership include Romans, Greeks, Scots, Russians and Siberians. Having stood the test of time and been used for hundreds of years if not more, they have time and time again illustrated that they are something a whole lot more than a typical health and fitness fad.
The first recorded mention of them was in 1704 within a Russian dictionary. The Russian word for Kettlebells is "girya," and the men who lifted these weights were called "gireviks." Kettlebells gained recognition as a superb weight loss tool when they were featured in the fitness magazine Hercules in 1913. In the recent history of the Kettlebell, they have become increasingly popular within the United States thanks to a man named Pavel Tsatsouline. Tsatsouline is a globally recognised fitness author who made his name as a trainer for not only the United States armed forces but the Soviet Union forces as well. With US Forces seniors observing that their soldiers could not endure as long as their Russian counterparts within competitions, they began incorporating the kettlebell into their training routines. In 1985 a committee for the sport of Kettlebell lifting was created, and the first National Championship for Kettlebells was help in Russia in 1985 with its own set of rules and standards. Today, the Kettlebell is being introduced into the fitness routines of the public, as their benefits have proven them to be one of the most useful tools for building strength as well as a huge number of other benefits:
WARNING
They should come with a caveat though. Using them properly is critical. Despite them becoming more popular, the abundance of kettlebells out there is not matched with the underpinning knowledge or competency in safely and effectively using them. Just this week, Jenny popped into a gym and had a play with some kettlebells that they have for members to freely use. Not only were the members asking her for guidance but the personal trainers were blatantly taking tips from her techniques.
The associated movements with kettlebells split into 2 distinct types - swings and grinds. Because the swing patterns use momentum, they can be just as harmful as they are beneficial if done badly.
Don't let this put you off, the benefits far outweigh the potential risk and once you have got the basics, it becomes a great journey progressing your ability with them.
We're very soon posting a video on youtube that goes through all of the basic movements - worth looking out for.
It is difficult to identify the true origin of kettlebells, although many of those who try to claim ownership include Romans, Greeks, Scots, Russians and Siberians. Having stood the test of time and been used for hundreds of years if not more, they have time and time again illustrated that they are something a whole lot more than a typical health and fitness fad.
The first recorded mention of them was in 1704 within a Russian dictionary. The Russian word for Kettlebells is "girya," and the men who lifted these weights were called "gireviks." Kettlebells gained recognition as a superb weight loss tool when they were featured in the fitness magazine Hercules in 1913. In the recent history of the Kettlebell, they have become increasingly popular within the United States thanks to a man named Pavel Tsatsouline. Tsatsouline is a globally recognised fitness author who made his name as a trainer for not only the United States armed forces but the Soviet Union forces as well. With US Forces seniors observing that their soldiers could not endure as long as their Russian counterparts within competitions, they began incorporating the kettlebell into their training routines. In 1985 a committee for the sport of Kettlebell lifting was created, and the first National Championship for Kettlebells was help in Russia in 1985 with its own set of rules and standards. Today, the Kettlebell is being introduced into the fitness routines of the public, as their benefits have proven them to be one of the most useful tools for building strength as well as a huge number of other benefits:
- Rapid weight loss
- Toning and strengthing of almost every muscle
- Muscular and cardiovascular endurance
- Supporting and improving posture
- Injury rehabilitation
- Sports specific performance
WARNING
They should come with a caveat though. Using them properly is critical. Despite them becoming more popular, the abundance of kettlebells out there is not matched with the underpinning knowledge or competency in safely and effectively using them. Just this week, Jenny popped into a gym and had a play with some kettlebells that they have for members to freely use. Not only were the members asking her for guidance but the personal trainers were blatantly taking tips from her techniques.
The associated movements with kettlebells split into 2 distinct types - swings and grinds. Because the swing patterns use momentum, they can be just as harmful as they are beneficial if done badly.
Don't let this put you off, the benefits far outweigh the potential risk and once you have got the basics, it becomes a great journey progressing your ability with them.
We're very soon posting a video on youtube that goes through all of the basic movements - worth looking out for.
Wednesday, July 7, 2010
Family First
It's my first blog after getting married and just having spent an incredible 3 weeks away with my now wife, Jenny and firstly I'd just like to say thank you for the most incredible break ever and I'm well excited about this brand new chapter of our lives together.
Having been away, as well as completely switching off from work, I've had a great opportunity to reflect on a few things and one being something that I am very fortunate with: the support of a family.
When it comes to getting fit and healthy, I think traditional routes of becoming a gym member, joining a weight loss class or going on a super new diet can typically be lonely journeys and having a family supporting you or better still joining you makes a huge difference. It's worth me pointing out at this point that when I say family, this of course includes relatives but your circles of friends too. All the people who are close and important to you are equally as valuable in this instance.
What I'm going to share with you are a few tips to successfully encourage them to either be supportive or even come and join you. This is coming from experience and I'm extremely fortunate in now having a huge family which is very supportive but I've very much experienced moments of seemingly harmless ridicule at home of doing something I believed in yet not everyone else in the room did.
Having been away, as well as completely switching off from work, I've had a great opportunity to reflect on a few things and one being something that I am very fortunate with: the support of a family.
When it comes to getting fit and healthy, I think traditional routes of becoming a gym member, joining a weight loss class or going on a super new diet can typically be lonely journeys and having a family supporting you or better still joining you makes a huge difference. It's worth me pointing out at this point that when I say family, this of course includes relatives but your circles of friends too. All the people who are close and important to you are equally as valuable in this instance.
What I'm going to share with you are a few tips to successfully encourage them to either be supportive or even come and join you. This is coming from experience and I'm extremely fortunate in now having a huge family which is very supportive but I've very much experienced moments of seemingly harmless ridicule at home of doing something I believed in yet not everyone else in the room did.
- Let them know that your journey is important to you and their support is even more important. We live in a very busy culture where we are constantly being sold new concepts and ideas. It seems so obvious and simple but reminding people how important they are and that their support will make a difference and will be very well received.
- Don't try and immediately become the salesman. Lead by example and your actions will speak volumes. By showing them how much the renewed sense of confidence, energy and results are helping improve your life, they'll be dying to join in with you. Once they see how much fun your having too, that'll be the straw that breaks the camels back and they'll be itching to get involved.
- Be encouraging and not forceful. Sharing a house with people who lead different styles of life, there are invariably occasions and situations where there are conflicts. This could be as simple as having different foods in the fridge or having different sleeping patterns. All you need to do again is clearly illustrate the benefits that you're enjoying and maybe a little soft encouragement explaining that they too could enjoy the great benefits.
- Show eagerness to both teach and learn. Whilst on your journey, you'll be brimming with new ideas and just bursting at the edges to share this with your family. Don't get me wrong, people love to learn and they'll be keen to learn more but this can come with a caveat. People don't enjoy being permanently broadcast too! By also being eager to learn from them and listening more, it'll clearly show that their advice and opinions matter to you. It'll help you see things from their perspective and be able to empathise much better and improve the level of understanding you are having. A completely win win situation.
Tuesday, July 6, 2010
Primal Flow - Core Endurance & Flexibility
Part two of the primal flow programme. Try putting this one after Lower Endurance & Balance...
Awesome for abdominals, core, Flexibility, shoulder strength, functionality, weight loss......the list goes on
Awesome for abdominals, core, Flexibility, shoulder strength, functionality, weight loss......the list goes on
Tuesday, June 29, 2010
Primal Flow™ movement sequence- Lower endurance and balance
This is the first of the Primal patterns we are going to be giving away free.
The Primal Flow™ is a system created by creating chaos which provides all over free body conditioning.
No equipment is needed and the flow is for all fitness levels.
If you want to make the flow harder or easier just adjust the times to suit. More videos will follow so you can combine the various flows to create all over body workouts.
Please let us know if any of you would like a version to download or a phone/iphone friendly version so you can take your flows anywhere :)
The Primal Flow™ is a system created by creating chaos which provides all over free body conditioning.
No equipment is needed and the flow is for all fitness levels.
If you want to make the flow harder or easier just adjust the times to suit. More videos will follow so you can combine the various flows to create all over body workouts.
Please let us know if any of you would like a version to download or a phone/iphone friendly version so you can take your flows anywhere :)
Tuesday, June 15, 2010
While the cats away........STRETCHING
In the coming weeks and months we are going to be putting several new videos on our youtube channel ranging from simple stretch routines to some full exercise scenarios.
The first is just a taster but may be helpful if you need to run through some basic stretches to finish your workout.
If you have any comments regarding the videos please post them here or on youtube. We want to make them as easy to follow as possible so all feedback is good feedback.
We are also working to get some mobile friendly versions ;) so you can start surprise lunge people at work! or in the supermarket! Just don't get arrested!!! as we wont be held responsible
CreatingChaos Youtube Channel
The first is just a taster but may be helpful if you need to run through some basic stretches to finish your workout.
If you have any comments regarding the videos please post them here or on youtube. We want to make them as easy to follow as possible so all feedback is good feedback.
We are also working to get some mobile friendly versions ;) so you can start surprise lunge people at work! or in the supermarket! Just don't get arrested!!! as we wont be held responsible
CreatingChaos Youtube Channel
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