I’m here to help. Really.

My outcome is to help you with your fitness and health goals.

So help me help you.

What are you interested in?

• How to get stronger with russian kettlebells?
• How to lose weight?
• Better eating habits
• Product reviews?
• How to stay motivated?

I’m open for questions (suggestions too).

Let me know if you have questions about specific kettlebell technique, drill or exercise.

Ask your question as a comment or email it to me (denis@workoutiq.com)

I will answer as many as I can.

Look forward to hearing from you!

Medium intensity workout is the workhorse of kettlebell training.

Sure, we have high intensity days and low intensity days.

For the most part, however, staying at medium intensity and grinding through your lifts is what brings the ultimate reward.

Warm-up

• Jog
• Light Kettlebell Work

Main Workout

• Kettlebell Windmills 4×5(Do this first to get your upper back in the right alignment)
• Kettlebell Snatches 30 seconds on/ 30 seconds: 10 minutes
• Active recovery: 5 minute jog
• Two Handed Swings: 4×20

• Guys: use 16kg, 20kg or 24kg kettlebell for this workout
• Gals: use 8kg or, 12kg kettlebell for this workout

Have fun!

]]> http://workoutiq.com/blog/2008/09/03/workout-of-the-day-the-workhorse-medium-intensity-workout/feed/ 0 http://workoutiq.com/blog/2008/08/12/workout-of-the-day-fast-twitch-musclesuse-it-or-lose-it/ http://workoutiq.com/blog/2008/08/12/workout-of-the-day-fast-twitch-musclesuse-it-or-lose-it/#comments Tue, 12 Aug 2008 06:16:52 +0000 Denis Kanygin http://workoutiq.com/blog/2008/08/12/workout-of-the-day-fast-twitch-musclesuse-it-or-lose-it/

Do you know why old people are so slow? They have very low number of fast twitch muscle fibers. They physically cannot move quickly.

It doesn’t have to be that way.

This simple workout will help you preserve your fast twitch muscle fibers well into your golden years.

Warm-up

• Jog
• Light Kettlebell Work

Main Workout

• 10 sprints(40 to 100 meters) x 3
• Kettlebell Snatches with light to medium bell. 5×5

Have fun!

]]> http://workoutiq.com/blog/2008/08/12/workout-of-the-day-fast-twitch-musclesuse-it-or-lose-it/feed/ 0 http://workoutiq.com/blog/2008/08/05/workout-of-the-day-effective-and-simple-high-intensity-day/ http://workoutiq.com/blog/2008/08/05/workout-of-the-day-effective-and-simple-high-intensity-day/#comments Tue, 05 Aug 2008 21:45:08 +0000 Denis Kanygin http://workoutiq.com/blog/2008/08/05/workout-of-the-day-effective-and-simple-high-intensity-day/

Today is a high intensity workout.

Make sure that you get those in and shock your body.

Going all out, all the time? Stop reading this and go stretch.

If, however, you’ve been enjoying easy to moderate workouts – this one is for you.

Shock your body and kick your metabolism into a new gear(Read Burns Fat, Metabolic Fire)
Warm-up

• Jog
• Light Kettlebell Work

Main Workout

• Heavy Kettlebell Snatches 30 seconds on, 30 seconds off(rest)
• Keep going for 10 minutes
• Recover. We want full recovery here
• Do it again
• Guys: use 20kg, 24kg or 32kg kettlebell for this workout
• Gals: use 12kg or, 16kg kettlebell for this workout

Have fun!

]]> http://workoutiq.com/blog/2008/08/05/workout-of-the-day-effective-and-simple-high-intensity-day/feed/ 0 http://workoutiq.com/blog/2008/07/31/workout-of-the-day-jungle-gym-training/ http://workoutiq.com/blog/2008/07/31/workout-of-the-day-jungle-gym-training/#comments Thu, 31 Jul 2008 15:03:43 +0000 Denis Kanygin http://workoutiq.com/blog/2008/07/31/workout-of-the-day-jungle-gym-training/
photo by Cosmic Kitty

Yes, jungle gym training. And yes, I realize that you’re no longer 5 years old.

Playgrounds are quite functional. I would put a playground into every office, by I digress…

As you go through the workout, be ready to discover muscles that you haven’t seen in a while. Say hello and try to stay in touch.

Setup

• Find a local park with a playground(jungle gym). Go there.

The workout

• Climb around at a comfortable pace
• Make sure to include:
• monkey bars
• pullups(if you can’t do a pullup – hang from the bar)
• Going up a slide
• Going up/down ladder/rockclimbing wall(look for anything that you can use to go up or down)
• climbing through and over various playground components
• Do 4 rounds of 10 minutes or if you are fit do 40 minutes straight.
• Go to this in the morning or evening(no kids getting in your way)

Playground workout with buddy
If you have a training buddy – you can bring this workout to a whole new level.

Buddy Workout

• Play tag with your workout partner

Playing tag on a playground is one of the toughest workouts that I’ve done.

What’s next?


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