Nutritional Knits

EEW - my kettlebell circuit

My workouts are currently being dictated by the Precision Nutrition Lean Eating program.  Each moth they change it up and this month has me doing a dedicated day of upper, lower, whole body, EEW (twice per week) with two days left for active rest.

The upper, lower and whole body programs are written out for you.  They tell me which exercises to do, how many reps/sets and how much rest in between.  I won't lie...it's nice to not have to figure it out myself and to have an expert do all the planning.  We do, however, have to figure out our own EEW and Active Rest day workouts.

EEW stands for energy expenditure workout and it should include exercises that make you breathe heavy and feel "pretty uncomfortable" at the end of them.  Think Tabata, HIIT, Vo2max conditioning, etc.

I miss my kb circuits so I try to work a kettlebell routine into my EEW days.  This is what I am currently doing for EEW days:

Warm up with the Versus (using these videos as my guide)

• Versus Mountain Climbers x10
• 2 handed swings x15
• Figure 8's x10
• Versus lunge x10
• 1 handed swings x15
• Kettlebell Snatch x10

I allow myself 10-15 seconds of rest between each exercise (only enough to grab some water) and then move on to the next exercise.  I did this circuit three times, with a few minutes rest in between (generally enough time to control my breathing).  For the kettlebell exercises I used my 12kg bell but could probably go higher or double for the 2-handed swings.  I loved this workout!! Only thing missing is Krista and Angus :) ha ha.

I'm not going to lie - those Versus mountain climbers were supposed to be part of my warm-up but they were so hard that I decided to add it to my actual workout.  The lunges are probably the easiest on the list but if I keep at a good pace (while still keeping form) then it keeps my heart pumping.  The hardest on that list would be the snatches - again, in all honesty, the last set of 10 were pretty messy and I had to alternate 5 and 5 per side.

I'm no expert so I have no idea if this is the exact combination of exercises I should be doing for maximum effect but it works for me. In the previous month my EEW had a set of clean & press ladders in it which I always enjoy -especially since it's a great core and back workout for me.  I left them out of this circuit because the current week's set work out seems to be pretty shoulder heavy and my shoulders definitely feel fatigued.

It's pretty cold down there so I wear about three layers.

I'd love some suggestions if you have any.  Should I re-arrange my order of exercises? What are you doing for your high-intensity workouts?

My high-tech gym. In my basement.

we have clutter issues

Guess what I got??? I purchased my very own Myoforce Versus last week!  I had been using the Versus for a while when I was going to Punch Gym but since my surgery I haven't been back there and have missed using this awesome piece of equipment.

I've already blogged about the Versus so I won't be redundant except to say that I still think it's the bombdiggity.  It's really making a difference in my warm ups, workouts and even my recovery from my foot surgery!  Ever try to do a lunge with toes that don't bend? Yeah, it's not easy but if I do it with the Versus I get stability as well as the added benefit of thoracic extension (do I sound like I know what I'm talking about? I learned that from Stacey, haha).

I currently have my Versus attached to the pull up bar but can easily and quickly remove it to another part of the dungeon (basement) if needed.  Because I'm working out at home and not a full gym I sometimes have to improvise so that I'm in compliance with the workout PN has chosen for me.  For example, cable push-pulls are done on a cable machine - which I don't and probably will never have.  Instead, I'm using the Versus and providing myself with resistance (you can it see this at 2:02 of this video).  Also, I don't have a bar that I can do the pronated-grip reverse push-ups so instead I do it using the Versus as my "bar."

I now have an (ancient) weight bench, pull up bar,  kettlebells and my Versus.  The only thing I see myself purchasing now would be another 12kg so I can do some double kettlebell work and maybe a heavier bell for when I build my strength back up.

 

I love my basement gym - even if there is a super-creepy Santa watching over me the whole time.

The Versus (variable resistance strength system)

Aaron, Stacey and Kevin

I recently blogged about certain photography projects that I've been lucky enough to be involved in.  Similar to the other projects this one also included Stacey Schaedler, as well as Aaron Brooks, Kevin McCarthy and a really special piece of exercise equipment that I highly recommend: The Versus.

Recently my gym has been using a pulley resistance-type piece of equipment (that is how I describe it).  It has become a significant part of my small group training with Kevin each week, as well as been incorporated into my regular class circuits.  This piece of equipment is called The Versus (variable resistance strength system).

It's a system that can be used on it's own as well as with a partner.  In one small group session we use it both ways.  Krista and I usually work together -or I should say, against each other.  By providing resistance to one another the exercise becomes a whole new animal and engages the muscles on a completely new level.  The Versus will strengthen your core - your whole core - not just a concentrated section of your abs. 

I personally love the Versus because I have a very weak lower back and many of the Versus exercises force me to engage those lower back muscles (which strengthens the area) while it also forces me to engage my abs (which protects my weak lower back).  My other personal favorite about this product is that it helps me open up my very tight upper back/shoulder area. Using it for flutters increases mobility in the area and is a great way to warm up your core but my favorite for the upper back/shoulder area is the Squat and Reach.  It allows you to warm your body up with a squat as well as open up your back with an overhead reach.  That is my favorite one.

In addition to the Versus, the Myoforce website also has Strength Programs and Pain Relief Programs.  I'm firmly stand behind those Pain Relief programs, considering that the man who created them is also the man who helped rehab my back and hip problems last year.  As a matter of fact, after my foot heals from surgery I'll be going back to him for my new (surgery related) hip and knee issues. Every person I have sent his way have come back to me with glowing reviews and a healthier body.

Having photographed Stacey, Kevin and Aaron for the some of the Strength Program (as well as the Pain Relief program) I know that those are some really interesting, and challenging, programs!  Just watch the little video on the Myoforce.net page.  That is a seriously challenging exercise but it can also me tamed down a bit by leaving out the push-ups.  

You can see a video of the Versus in action - both with a partner as well as on your own here.  That second exercise is the Squat and Reach that I mentioned above.

The Versus (variable resistance strength system) website is now live. I highly recommend you go check it out.