Happy Monday everyone! I hope you all had a great weekend and are ready to tackle the work week! As you all know, I had a “week of nothing” last week which consisted of nothing but stretching, some mild ab work, sleeping, eating, and more sleeping (I really was sleeping a lot. 8.5 to 9 hours some nights.Talk about recovery mode!). Since I was told take a week off my normal kettlebell routines, I decided to try something new, and something I always wanted to get into but never quite found the time to pick up. What is that something?
Yoga.
Ok, some of you may be thinking “what’s this hardcore kettlebell chic doing ‘weird hippie exercises’ for?” I will gladly accept your criticism for this, but hear me out! Yoga might actually complement your demanding workouts. In fact, it may even ENHANCE your demanding training!
Before I get into all of that, let me first introduce you to my friend, Davie Pierce, who just so happens to be a Yoga instructor from Ashtanga Yoga Pittsburgh. Dave and I met a few years back through my previous job and became friends since we A) both love African Rooibos tea and B) have a passion for living healthy and vibrant lives. (Hey Dave, remember how we used to exchange our teas at work? I miss that a lot!) We exchanged numbers and kept in touch, and last week, Dave was nice enough to come to my apartment and give me an impromptu yoga session. Dave was able to demonstrate some very basic yoga stretches and routines that you can view below. Check out Dave doing what is known as Sun Salutations in action!
As I said before, this is very basic stuff. If you are viewing Dave’s page though, take a look at how advanced his Yoga poses are in the photo section of his website. This guy knows his stuff! BELIEVE ME!
So, what’s the science behind all this yoga n’at? Turns out that Yoga actually helps boost athletic performance.Obviously, all the stretching is great to align your body properly but there is even more to it than just posture. Yoga can actually elongate tens, overused muscles. This is important since tight muscles actually hinders proper blood flow which can lead to a build up of lactic acid or even scar tissue. That means you as an athlete will have to work extra hard to get through your workouts, and that can lead to injury. In addition to this, yoga’s slow and relaxed breathing conditions your nervous system to endure longer, more intense exercises by controlling your fight or flight response. How cool is that? Finally, though Yoga may look easy, it is an incredibly demanding body weight exercise that requires a good deal of coordination and power. You will get STRONGER because of Yoga, I guarantee it! For more information on the benefits of Yoga, click this, this, and this.
I had an awesome time learning basic Sun Salutations from Dave! If you are ever in Pittsburgh, please contact Davie Pierce from Ashtanga Yoga and tell him Janelle referred you to him! He’s a great instructor and an expert when it comes to learning the foundational exercises of Ashtanga Yoga. Dave, you converted me! I hope you can convert others to this style of Yoga as well. I AM HOOKED! Honestly, this was just what I needed to transition me back into my kettlebell workouts. In fact, I just received an email from my trainer, RKC II Kerry Swick. Let’s just say I’m glad I am fully rested for what I will endure this upcoming month. Check out my new routines below!
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BACK TO WORK! YOUR HKC IS COMING SOON!
WORKOUT A
Clean and press ladder 12 kg single arm 1-4 rep each side for 10 min
(1,1, 2, 2, 3,3, etc)
12 kg – snatch and hold lockout for 5 seconds. Do 3 rep on each side
Tighten your tricep as much as you can, clench glutes, and push feet into ground.
Regular snatches – intervals: snatches for 45 sec, rest 15, change hands. Do this for 5 min if you can then work your way up to 7 or 8 min.
Make sure your elbow is straight and hips lock out on every one!
WORKOUT B
Get-ups just to sitting 3-5 rep each side. Take a second at elbow then at sitting to make sure KB arm is locked and shoulder is still packed. Do as much as you can for 10 min. Rest as needed.
Front squats – 2-12kg 6-8 reps
Alternate with rows 16 kg 6-8 rep for 15 min
One hand swing intervals: 12-16 kg
R hand 30 sec, rest 30 sec
L hand 30 sec, rest 30 sec
Work up to 10 minutes
Keep shoulder pack and lock out hips at top of every swing!!
WORKOUT C
Circuit:
15-20 heavy swings 20kg
pushups (whatever you can do with good form – maybe 5-10 reps)
Chins or pullups – just a couple reps
Do this entire circuit as many times as you can in 35 min. Rest as needed.
Make sure your shoulders are packed on chins and pushups. Keep your torso connected.
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Um…these routines just got scary. I want my mommy! And that’s real talk, ya heard?
That’s it for me today! Remember to always eat smart, train hard, and enjoy your life! Take care everyone and have a great week!
Love Always,
Janelle
