Solid Team Workout

Absolutely a great team workout.  Considering it was our first time, I think we did it right.  The time we invested up front to get our routine in order is very important and we did a kick ass job of putting that together.  Very insightful on both our parts and we even had to adapt and throw in the mountain climbers in place of the jump-ups due to equipment availability.  Props to Denny for quick thinking there.

So, I just want to summarize our workout here for future reference.  Let's think of this as the particular combination of exercises we worked that day and either we can repeat it, change it up completely, whatever.  But I think it's a good place to start, for sure.  Also, I'm indicating what muscles were worked, but I am not mentioning "core" if it was a completely ancillary muscle group.  Core should always be tight during all exercises when possible.  Lastly, going forward, focus on challenging your stability with each routine as it will create tension in little muscles, particularly core muscles.

TEAM WORKOUT #1

• Circuit A
• Single-leg step-ups + forward shoulder dumbbell raises
• (balance on one leg/simultaneous shoulder raises)
• Quadriceps and Shoulders
• Straight leg bent over dumbbell rows
• Hamstring and Back
• Reverse lunges + dumbbell shoulder press
• Quad/Hamstrings + Shoulders
• Lat Pull-Downs
• Back
• Circuit B
• Single dumbbell squat + upright row
• Quads and Shoulders
• Consider replacing the dumbbell with a kettlebell
• Scissor Kicks
• Quads + Core
• Mountain Climbers
• Full body, mostly Legs and Core
• Core Circuit
• 60 second plank
• Side-planks to exhaustion

Internet Links for Thought

1. Here's the kettlebell that I bought.
2. Kettlebell exercises: So as you are aware by now, I'm a big fan of the kettlebell.  However, I will admit that I don't have a great amount of knowledge as to the world of possible exercises we can do with a single heavy kettlebell.  Obviously we discussed the kettle swing, a standard one.  And I have a couple of others including the one seen in the link above.  I pasted this particular link for a couple of reasons:
1. I like the exercise.
2. I like this dude's videos.
3. There are a bunch of other links to this guy only doing kettlebell work right there along the right of the screen with a single kettlebell.

What I would like is if you could go through these videos, and I will as well, and whatever other info you find out there that you think is good, so we can have a solid kettlebell workout next weekend.  It's an area that I need to gain knowledge as I don't know much, so it would be good maybe for both of us to work on this area together.  I think we can really see great benefits from solid kettle workouts.  Next time I come up, we can skip the gym and do a field workout with running plus nonweight stuff (like mountain climbers, push-ups, handwalks, scissor kicks, etc.), and a good intense kettlebell routine.  That's the goal I think.

For future posts, I will post specific kettlebell videos that I think are good, maybe later this week.