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Men’s Fitness Iron Sides by Mike Mahler
This workout is from the 2011 December issue of Men’s Fitness.
What caught attention about this workout were some of the similar exercises that I have reviewed in other workouts. Due to my hectic schedule I have as of late, I’ve been looking for routines that deliver on intensity and doesn’t take too much time. Maintaining all the work of have put in the last two years to loose 40 lbs and keep it off isn’t just a goal it is a obsession.
Iron Sides is a efficient, full body, core blasting and fat burning workout that is easy to remember and do.
Here are some ways that I use it to increase difficulty and burn a little extra fat.

Make it harder – Shorten the rest period between exercise to 20s, 15s, 10s, or 0.
I personally only rest at the end of the circuit.
2. After workout burner, after a workout perform two circuits to burn extra fat.
3. Vary weights to increase intensity, for example the clean press start with a 45 lb kettlebell and switch it to a 30 for circuits 3-5.

Iron Sides Workout

Complete the following circuit five times. Take 45-second breaks in between each exercise and 60-second
breaks at the end of each round

1. ONE ARM KETTLEBELL CLEAN AND MILITARY PRESS
x 10 ON EACH SIDE
2. WIND MILL x6 ON EACH SIDE
3. FRONT SQUAT x 10
4. HAND-TO-HAND KETTLEBELL SWING x 15 ON EACH SIDE

Here are some reference links I used to create this video. Note I boiled down the exercises to give a general guideline on how to do the exercise. My video is only 5 mins. In total the reference links below are about 20 minutes worth of video.

Dan John perfecting the kettlebell swing
http://www.youtube.com/watch?v=tVEReOq5Jgs – 14 minutes

Steve Cotter Kettlebell – Steve is the the man!incredible Kettlebell videos.
http://www.youtube.com/watch?v=6651sjanpxI&feature=plcp&context=C3b0a…
6 minutes

Phil Scarito from DV8 Fitness
http://www.youtube.com/watch?v=xdCiCjzlAbM
2.28 minutes

http://www.mensfitness.com/

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In this video I take the Human Trainer outside for some sun and a solid outdoor workout.  I cover fourteen exercises that you can do with the multiple attachments that the Human Trainer offers. The workouts can be made easier or more difficult by simply changing the angle of your body.  Take advantage of the fresh air and change up your routine while summer is still here. Stay tune for more Human Trainer videos.

Human Trainer Outdoor Workout

Perform 3 sets, 6-12 reps
Rest 30-60 seconds
Planks perform 30-60 seconds

1. TWO ARM BICEP CURL
2. TWO ARM SQUAT
3. ONE-LEG REVERSE LUNGE
4. REVERSE FLIES
5. TWO ARM ROWS
6. CHEST PRESS
7. OVER HEAD TRICEP PRESS
8. CHEST FLIES
9.PLANK
10.FOOT CRADLE TWO KNEE PULL IN
11.FOOT CRADLE ALTERNATING KNEE PULL IN
12.HAMMER GRIP PULL-UPS
13.AB STRAP ALTERNATING BENT KNEE RAISE
14.AB STRAP TWO KNEE RAISE

Click here to purchase the Human Trainer.

Check out my full review of the Human Trainer.

The Human Trainer Suspension Gym is versatile fitness equipment that uses your own body weight to create resistance to give you a full body
workout. You can lift as little or as much as you can by changing the angle of your body. It allows you to switch from one exercise to another without consuming allot of your workout time. With a simple adjustment of the detachable handle to any one of the five rings on the main strap and you’re on to the next exercise. With it’s unique dual strap design you can perform dips, chin-ups and pull-ups. What I appreciate about the Human Trainer Suspension Gym is that it doesn’t take up a lot of room. It’s lightweight and portable so you can travel with it. It also has an attachment so it can be used outdoors.

I really enjoyed the Human Trainer and give it 5 out of 5 stars.

If your thinking about getting a suspension gym for your home or business. The Human Trainer will give you more value and challenge your body by delivering more exercises, that are unavailable with other suspension gyms.

The Human Trainer Essential Kit is being sold at a promotional price of 149.95 and comes with 2 x Main straps, 2 x Door Anchor, 2 x Handles, 2 x Foot craddle, 1 x Handbook, 2 x Ebooks, 1 x Travel Bag, 90 Day Money Back Guarantee, 2 Year Replacement Warranty & Circuit7® The Human Trainer DVD.
Plus Free Shipping within the US. CLICK HERE TO FOR MORE INFORMATION AND TO BUY.

The Human Trainer Full Potential Kit is being sold at a promotional price of 199.95 and comes with
2 x Main straps, 2 x Door Anchor, 4 x Handles, 2 x Foot craddle, 1 x Handbook, 1 x Travel Bag, 2 x Ceiling Mounts and Hardware, 2 x Versa Hooks, 2 x Ab Slings,
4 x The Human Trainer Ebook Circuits,90 Day Money Back Guarantee guarantee,
2 Year Replacement Warranty & Circuit7® The Human Trainer DVD
Plus Free Shipping within the US. CLICK HERE TO FOR MORE INFORMATION AND TO BUY.

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Hitting your target as a martial artist is a critical part of training. The CoreBag is a great product that develops your hand and eye coordination. The CoreBag will help you develop your focus, spacing and timing. The way the CorBag works is it is specifically weighted so that when you hit it, its’ movements are unpredictable, just like when you’re sparring or fighting. I personally think that this is a great product. After a three minute round with the CorBag you will be huffing, puffing and burning calories. My kids can’t stop hitting and  practicing with it. As with any training equipment when it is fun to use you will use it more often. I gave this product five out of five stars for its unique design, potential and it’s unpredictable nature that will take your training to the next level. Try the Corbag out for yourself click here for more details. It retails for $49.99 and it’s made in the USA.

My typical day starts anywhere between 5:00 and 5:30 am. Alarm goes off reminding me to move. Depending on what time I go to bed, I get up with a snap or I lay there just a little more trying to squeeze some last minute rest in. Today started at 5:16 I brushed my teeth and walked the dog.  Then right into Kettlebell training. Kettlebells or Girya (Russian: гиря) is a cast iron weigh  bowling ball-sized  with a single looped handle on top. Kettlebells range in weight from two pounds to over 100 pounds. Common strength training aids in Eastern Europe, Kettlebells are taking off in the West thanks to fitness programs like CrossFit. Kettlebells are a favorite item in most CrossFit gyms, along with some other basic training items like weighted medicine balls, pull up bars, jump ropes and lots of free weights.  In Russia
where they are mega popular you can actually become a certified Kettlebell trainer.

I recently purchased two 30lb Kettlebells to add another layer to my fitness routine. They say your supposed to acclimate your body to Kettlebells. I just went to Sports Authority lifted a few and went with the weight that had a moderate resistance. For as much as I have been lifting, my tolerance is getting higher and I can handle more weight. However the kettlebells due to there odd shape just feels different when you workout with them.  Unlike traditional dumbbells, the Kettlebell’s center of mass is extended beyond the hand, similar to a Clubbell’s. This allows for swing movements not possible with traditional dumbbells. More muscle groups are utilized in the swinging  movement of a Kettlebells than lifting of dumbbells,  it is said to be more effective, and yields better results in less time. My wrist are taking a bit of a beating and my hands are getting more callous due to the twisting motion from the grip. My tolerance for the pain only goes so far, a pair of lifting gloves with wrist support alliviated the issue.

The workouts I have been doing are from my FitnessBuilder app. FitnessBuilder was the first fitness product that I started the whole 60days with. I still use this app on a regular basis. I am able to program all workouts that I review and talk about into it so I can keep track of everything that I am doing. FitnessBuilder is the most sophisitcated fitness app in the market, a personal trainer in your pocket.

When you work out with Kettlebells make sure you have enough room. Your going to do a lot of swinging motions. So clear out your workout space, make sure your kids if you have any and pets are out of the way. Swinging around any amount of weight is going to cause some serious bone crushing damage if you hit someone or something by accident.  For form  get a mirror. For exercises there are a ton of really good references online.
One guy who is just ripping it up with Kettlebells, is Mike Mahler. He has workshops, training videos, and e-books.

Click here to check out his site with example kettbell exercises. Below is one of the exercises you will find on his site.

Kettlebell Pistol (One-legged Squat) Holy leg strength Mike!

So how do I feel so far from training, I am totally sore. Kettbells are a full body workout with a ton of core movements. I feel like I have been washed and rinsed. My core is screaming at me and when I wake up I am still feeling it, from the workout I did yesterday. So far I think the kettle bells are worth it.

I will keep blogging about my usage of kettlebells, stay tuned…

kettbell info source:

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The EVERLAST Reflex bag is fun and easy to set up. It will give you a great cardio workout, develop your speed, timing and focus. It’s great for places where you can not install a double ended bag. I filled it up with two 40 gallon water bottles it started to leak from the top, basically because I over filled it. Be sure if you are filling it with water not to fill it to the top.  It takes up to 60lbs of water or sand.  I had it for three weeks no problems, I punch and kick it use it for my martial arts training. It does need to be tighten every once and in a while, then again any equipment you use on a regular basis should be checked and tighten.
Another huge plus is my kids love it!

Specs:

Color: Cool Grey/Black
Weight: 60 lbs. Filled
Height: Adjustable 50″ to 64″

Links where you can purchase :
I had purchased mine from sports authority it does not show up on their site . Cost around 50 dollars on sale, 59.99 regular price.

Amazon – Cost $42
Walmart – Cost $42
Fighting Sports.com -Cost $99
Title Boxing.com – Cost $99
Everlast – Cost $90

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It is a great bench, it has some minor draw backs but those can be over looked considering what your  get for the price. The XRS 20 is a beginner to intermediate bench set.

Specs:

Gold’s Gym XRS 20 Bench:

• Independent Utility Bench can be used separately or moved out of the way allowing you to perform squats and other exercises without obstruction
• 6-Roll leg developer builds and develop quads, hamstrings, glutes and hip-flexors
• Curl Yoke builds your upper body
• Preacher Pad comfortably isolates your biceps and forearms while ensuring proper exercise form
• Adjustable Uprights can be adjusted to a number of positions for various exercises and comfort levels.
• Safety Spotters assist you while working out, preventing unnecessary injury
• Incline, Flat and Decline Bench Positions offer countless exercise options and proper exercise form
• Multi-Width Bench is designed to accommodate Olympic bars only
• Standing Squat Station lets you perform squats that isolate the quads, hamstrings, glutes and calves
• Keep your weights neatly organized and out of the way with the built-in plate storage
• Weights not included
• The weight bench is designed to support a maximum user weight of 300 lbs and a maximum total weight of 610 lbs
• Do not use the weight bench with more than 310 lbs of weight. Do not place more than 150 lbs on the leg lever
• Assembly required

Link to where you can get the XRS 20 Walmart – Cost $ 187.00

Sears has a comparable Joe Weider set they look basically the same.
Weider Core™ 600 Weight Bench Cost $199.99

Weider Core 600 Weight Bench

Sport Authority sells a model that has a walk in squat station. The bench is not free standing.
The Impex Marcy Diamond Elite Deluxe Olympic Bench Cost $249

Impex Marcy Diamond Elite Deluxe Olympic Bench

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They are versatile,effective, and economical. Powerblocks will save you room and some cash. At the same time you are getting a well made and design piece of equipment. I would suggest these any day over conventional dumbbells.  The product also can be fitted with a bar to workout with as you would a standard Olympic weight set. I wasn’t in that mind set however when I brought them.

Click to get more information on power blocks here.