EDITOR’S NOTE: These workouts are written by IKFF-certified trainer Mike Eves. Mike’s approach to fitness emphasizes whole-body training with functional exercises, using kettlebells, Indian clubs, and bodyweight movements..

Fitness doesn’t just happen; you have to make it happen. The truth is that you can train anywhere, be it in that cold garage or the great outdoors. Most bodyweight exercises such as pull ups, push ups, sprawls, or burpees can be done anywhere, anytime. The only thing that really matters is that you consistently strive to improve. Once you commit yourself to doing that, everything else is a done deal.

I’m a great believer in training every day. The human body is not supposed to be sedative.

Have a daily ritual of exercise that will turn into habits to constantly drive you forward. A word of caution, however – doing high intensity and strength workouts everyday will cause you to break down. Restoration is a key factor of fitness, so on lower intensity days perform yoga, Indian clubs, bodyweight exercises, and mobility. Let’s get started.

For exercise descriptions read my articles, Mike Eves’ Whole Body Fitness Plan, Part One and Part Two.

Week 4 – Introducing med balls, sandbags and more to your training for a whole body fitness program

In week 4 we’ll introduce some more old-school portable equipment such as medicine balls and a sandbag. I love the sandbag as it represents a real world piece of resistance that you constantly have to fight against as you clean, press, or squat with it. They’re very cheap, too – to get started you just need an old holdall and some sand from your local DIY store.

Week 4, Day 7

Med ball blaster warm up – see the attached PDF for full description and photos.

Pyramid Workout:

Complete 10, 20, 30, 30, 20, 10 reps of each exercise. So do 10 of each, then 20 of each etc. Rest as required.

• Mace 360s
• Med ball slams (or sledgehammer tire strikes)
• Kettlebell double cleans
• Hindu push-ups

Finisher:

Chin-ups – full range in as few sets as possible

Restoration:

Yoga and Indian Clubs

Final Thought

I have never thought of exercise as a method of “burning calories”, expending energy, or even training for appearance – this can and will hold you back from being truly healthy. I see exercise as a method of improving vitality, building radiant health, and enhancing fitness skills. I find exercise empowering and liberating. Above all, I find it fun.

The post Strength & Conditioning: Mike Eves, Week 4, Day 7 appeared first on Breaking Muscle.

EDITOR’S NOTE: These workouts are written by IKFF-certified trainer Mike Eves. Mike’s approach to fitness emphasizes whole-body training with functional exercises, using kettlebells, Indian clubs, and bodyweight movements..

Fitness doesn’t just happen; you have to make it happen. The truth is that you can train anywhere, be it in that cold garage or the great outdoors. Most bodyweight exercises such as pull ups, push ups, sprawls, or burpees can be done anywhere, anytime. The only thing that really matters is that you consistently strive to improve. Once you commit yourself to doing that, everything else is a done deal.

I’m a great believer in training every day. The human body is not supposed to be sedative.

Have a daily ritual of exercise that will turn into habits to constantly drive you forward. A word of caution, however – doing high intensity and strength workouts everyday will cause you to break down. Restoration is a key factor of fitness, so on lower intensity days perform yoga, Indian clubs, bodyweight exercises, and mobility. Let’s get started.

For exercise descriptions read my articles, Mike Eves’ Whole Body Fitness Plan, Part One and Part Two.

Week 4 – Introducing med balls, sandbags and more to your training for a whole body fitness program

In week 4 we’ll introduce some more old-school portable equipment such as medicine balls and a sandbag. I love the sandbag as it represents a real world piece of resistance that you constantly have to fight against as you clean, press, or squat with it. They’re very cheap, too – to get started you just need an old holdall and some sand from your local DIY store.

Week 4, Day 6: Practice Day

Don’t count reps, don’t look at the time. Just practice refining your skills in kettlebell lifting, Indian clubs, and the mace.

Next: Strength & Conditioning: Mike Eves, Week 4, Day 7

The post Strength & Conditioning: Mike Eves, Week 4, Day 6 appeared first on Breaking Muscle.

EDITOR’S NOTE: These workouts are written by IKFF-certified trainer Mike Eves. Mike’s approach to fitness emphasizes whole-body training with functional exercises, using kettlebells, Indian clubs, and bodyweight movements..

Fitness doesn’t just happen; you have to make it happen. The truth is that you can train anywhere, be it in that cold garage or the great outdoors. Most bodyweight exercises such as pull ups, push ups, sprawls, or burpees can be done anywhere, anytime. The only thing that really matters is that you consistently strive to improve. Once you commit yourself to doing that, everything else is a done deal.

I’m a great believer in training every day. The human body is not supposed to be sedative.

Have a daily ritual of exercise that will turn into habits to constantly drive you forward. A word of caution, however – doing high intensity and strength workouts everyday will cause you to break down. Restoration is a key factor of fitness, so on lower intensity days perform yoga, Indian clubs, bodyweight exercises, and mobility. Let’s get started.

For exercise descriptions read my articles, Mike Eves’ Whole Body Fitness Plan, Part One and Part Two.

Week 4 – Introducing med balls, sandbags and more to your training for a whole body fitness program

In week 4 we’ll introduce some more old-school portable equipment such as medicine balls and a sandbag. I love the sandbag as it represents a real world piece of resistance that you constantly have to fight against as you clean, press, or squat with it. They’re very cheap, too – to get started you just need an old holdall and some sand from your local DIY store.

Week 4, Day 5

Warm up with Indian clubs and Mace, then:

Conditioning Pyramid:

4 to 5 rounds with 60 to 90 secs rest between rounds:

• Sandbag cleans x 5
• Sprawls x 10
• Sledgehammer tyre strikes x 15
• Kettlebell heavy swings x 30

Finisher:

5 to 10 mins kettlebell juggling skills

Headstands for restoration.

Next: Strength & Conditioning: Mike Eves, Week 4, Day 6

The post Strength & Conditioning: Mike Eves, Week 4, Day 5 appeared first on Breaking Muscle.

EDITOR’S NOTE: These workouts are written by IKFF-certified trainer Mike Eves. Mike’s approach to fitness emphasizes whole-body training with functional exercises, using kettlebells, Indian clubs, and bodyweight movements..

Fitness doesn’t just happen; you have to make it happen. The truth is that you can train anywhere, be it in that cold garage or the great outdoors. Most bodyweight exercises such as pull ups, push ups, sprawls, or burpees can be done anywhere, anytime. The only thing that really matters is that you consistently strive to improve. Once you commit yourself to doing that, everything else is a done deal.

I’m a great believer in training every day. The human body is not supposed to be sedative.

Have a daily ritual of exercise that will turn into habits to constantly drive you forward. A word of caution, however – doing high intensity and strength workouts everyday will cause you to break down. Restoration is a key factor of fitness, so on lower intensity days perform yoga, Indian clubs, bodyweight exercises, and mobility. Let’s get started.

For exercise descriptions read my articles, Mike Eves’ Whole Body Fitness Plan, Part One and Part Two.

Week 4 – Introducing med balls, sandbags and more to your training for a whole body fitness program

In week 4 we’ll introduce some more old-school portable equipment such as medicine balls and a sandbag. I love the sandbag as it represents a real world piece of resistance that you constantly have to fight against as you clean, press, or squat with it. They’re very cheap, too – to get started you just need an old holdall and some sand from your local DIY store.

Week 4, Day 4

Mobility work, yoga and Indian clubs practice.

Next: Strength & Conditioning: Mike Eves, Week 4, Day 5

The post Strength & Conditioning: Mike Eves, Week 4, Day 4 appeared first on Breaking Muscle.

EDITOR’S NOTE: These workouts are written by IKFF-certified trainer Mike Eves. Mike’s approach to fitness emphasizes whole-body training with functional exercises, using kettlebells, Indian clubs, and bodyweight movements..

Fitness doesn’t just happen; you have to make it happen. The truth is that you can train anywhere, be it in that cold garage or the great outdoors. Most bodyweight exercises such as pull ups, push ups, sprawls, or burpees can be done anywhere, anytime. The only thing that really matters is that you consistently strive to improve. Once you commit yourself to doing that, everything else is a done deal.

I’m a great believer in training every day. The human body is not supposed to be sedative.

Have a daily ritual of exercise that will turn into habits to constantly drive you forward. A word of caution, however – doing high intensity and strength workouts everyday will cause you to break down. Restoration is a key factor of fitness, so on lower intensity days perform yoga, Indian clubs, bodyweight exercises, and mobility. Let’s get started.

For exercise descriptions read my articles, Mike Eves’ Whole Body Fitness Plan, Part One and Part Two.

Week 4 – Introducing med balls, sandbags and more to your training for a whole body fitness program

In week 4 we’ll introduce some more old-school portable equipment such as medicine balls and a sandbag. I love the sandbag as it represents a real world piece of resistance that you constantly have to fight against as you clean, press, or squat with it. They’re very cheap, too – to get started you just need an old holdall and some sand from your local DIY store.

Week 4, Day 3

Warm up with Indian clubs, then:

Triple Treats:

This is a combination of power, skill/balance and strength endurance.

3 rounds, resting 60 secs between rounds and 30 secs between exercises:

• Sprawl to sandbag cleans x 5 (power)
• Handstand wall walk-ups (Toes on wall, walk feet up to full handstand) x 3 (skill)
• Kettlebell double press x 15 to 20 (strength endurance)

Rest 2 mins, then:

3 rounds, resting 60 secs between rounds and 30 secs between exercises:

• Med ball floor slams x 5 (power)
• Kettlebell windmills x 5 left and right
• Kettlebell double cleans x 15

Rest 2 mins, then:

3 rounds, resting 60 secs between rounds and 30 secs between exercises:

• 32” box jumps x 5
• Mace 10 to 2s x 20
• Hindu push-ups x 15

Finisher:

50 x rings body rows in as few sets as possible

Restoration:

Indian Clubs

Next: Strength & Conditioning: Mike Eves, Week 4, Day 4

The post Strength & Conditioning: Mike Eves, Week 4, Day 3 appeared first on Breaking Muscle.

EDITOR’S NOTE: These workouts are written by IKFF-certified trainer Mike Eves. Mike’s approach to fitness emphasizes whole-body training with functional exercises, using kettlebells, Indian clubs, and bodyweight movements..

Fitness doesn’t just happen; you have to make it happen. The truth is that you can train anywhere, be it in that cold garage or the great outdoors. Most bodyweight exercises such as pull ups, push ups, sprawls, or burpees can be done anywhere, anytime. The only thing that really matters is that you consistently strive to improve. Once you commit yourself to doing that, everything else is a done deal.

I’m a great believer in training every day. The human body is not supposed to be sedative.

Have a daily ritual of exercise that will turn into habits to constantly drive you forward. A word of caution, however – doing high intensity and strength workouts everyday will cause you to break down. Restoration is a key factor of fitness, so on lower intensity days perform yoga, Indian clubs, bodyweight exercises, and mobility. Let’s get started.

For exercise descriptions read my articles, Mike Eves’ Whole Body Fitness Plan, Part One and Part Two.

Week 4 – Introducing med balls, sandbags and more to your training for a whole body fitness program.

In week 4 we’ll introduce some more old-school portable equipment such as medicine balls and a sandbag. I love the sandbag as it represents a real world piece of resistance that you constantly have to fight against as you clean, press, or squat with it. They’re very cheap, too – to get started you just need an old holdall and some sand from your local DIY store.

Week 4, Day 2

Practice Day

Don’t count reps, don’t look at the time. Just practice refining your skills in kettlebell lifting, Indian clubs, and the mace.

Next: Strength & Conditioning: Mike Eves, Week 4, Day 3

The post Strength & Conditioning: Mike Eves, Week 4, Day 2 appeared first on Breaking Muscle.

EDITOR’S NOTE: These workouts are written by IKFF-certified trainer Mike Eves. Mike’s approach to fitness emphasizes whole-body training with functional exercises, using kettlebells, Indian clubs, and bodyweight movements..

Fitness doesn’t just happen; you have to make it happen. The truth is that you can train anywhere, be it in that cold garage or the great outdoors. Most bodyweight exercises such as pull ups, push ups, sprawls, or burpees can be done anywhere, anytime. The only thing that really matters is that you consistently strive to improve. Once you commit yourself to doing that, everything else is a done deal.

I’m a great believer in training every day. The human body is not supposed to be sedative.

Have a daily ritual of exercise that will turn into habits to constantly drive you forward. A word of caution, however – doing high intensity and strength workouts everyday will cause you to break down. Restoration is a key factor of fitness, so on lower intensity days perform yoga, Indian clubs, bodyweight exercises, and mobility. Let’s get started.

For exercise descriptions read my articles, Mike Eves’ Whole Body Fitness Plan, Part One and Part Two.

Week 4 – Introducing med balls, sandbags and more to your training for a whole body fitness program.

In week 4 we’ll introduce some more old-school portable equipment such as medicine balls and a sandbag. I love the sandbag as it represents a real world piece of resistance that you constantly have to fight against as you clean, press, or squat with it. They’re very cheap, too – to get started you just need an old holdall and some sand from your local DIY store.

Week 4, Day 1

Med ball blaster warm up – see the attached PDF for full description and photos.

Sledge Hammer and Kettlebell Combo:

Complete 5 rounds, resting as required, alternating between:

• Kettlebell snatch x 10 right, x 10 left
• Sledgehammer tractor tire strikes, x 10 right, x 10 left

Finisher:

Hindu squats x 100

Restoration:

Yoga and Indian Clubs

Next: Strength & Conditioning: Mike Eves, Week 4, Day 2

The post Strength & Conditioning: Mike Eves, Week 4, Day 1 appeared first on Breaking Muscle.

EDITOR’S NOTE: These workouts are written by IKFF-certified trainer Mike Eves. Mike’s approach to fitness emphasizes whole-body training with functional exercises, using kettlebells, Indian clubs, and bodyweight movements..

Fitness doesn’t just happen; you have to make it happen. The truth is that you can train anywhere, be it in that cold garage or the great outdoors. Most bodyweight exercises such as pull ups, push ups, sprawls, or burpees can be done anywhere, anytime. The only thing that really matters is that you consistently strive to improve. Once you commit yourself to doing that, everything else is a done deal.

I’m a great believer in training every day. The human body is not supposed to be sedative.

Have a daily ritual of exercise that will turn into habits to constantly drive you forward. A word of caution, however – doing high intensity and strength workouts everyday will cause you to break down. Restoration is a key factor of fitness, so on lower intensity days perform yoga, Indian clubs, bodyweight exercises, and mobility. Let’s get started.

For exercise descriptions read my articles, Mike Eves’ Whole Body Fitness Plan, Part One and Part Two.

Week 3 – Introducing Indian Clubs and the Mace

In week 3 we’ll introduce a couple of fitness implements that have been used for thousands of years: Indian clubs and the mace. Indian club swinging is an exercise method based on the swinging of wooden clubs of various weights and sizes. Benefits include:

• Enhanced balance and flexibility
• Increased coordination, timing and skill
• Improved posture

Their use has been known to treat and restore the shoulder from injuries, common with lifting weights and martial arts. Their use also has a strong mind and body connection, and the natural rhythm of club swinging can be used as a form of meditation or relaxation.

The Mace, also known as the Gada, is a highly challenging skill that can take some mastering, but with practice you will learn rapidly.

Like with all things stick with the basic exercises as these are the best. Using the mace will give you a total body workout, especially during the challenge of limited time. The Mace also acts as a great finisher to your workouts.

Week 3, Day 7: Putting it all Together

Warm up with mobility work.

Primer: Body weight warm up, 20 x Hindu squats, 10 x push-ups, 5 x handstand kick-ups for 3 rounds, then:

Kettlebell, Mace, Bodyweight and Indian Clubs Workout:

Complete 4 to 5 rounds, resting 90 secs between rounds:

• Kettlebell snatch 10 x right, 10 x left
• Mace 360s 10 x clock, 10 x anti-clock
• Full range body weight squats x 10
• Sprawls x 10
• Indian clubs alternate inner heart shaped swings – 10 to 15 on each side

Finisher: Double kettlebell clean and press x 30 in as few sets as possible.

Restoration: Yoga poses and trigger point therapy.

Next: Strength & Conditioning: Mike Eves, Week 4, Day 1

The post Strength & Conditioning: Mike Eves, Week 3, Day 7 appeared first on Breaking Muscle.

EDITOR’S NOTE: These workouts are written by IKFF-certified trainer Mike Eves. Mike’s approach to fitness emphasizes whole-body training with functional exercises, using kettlebells, Indian clubs, and bodyweight movements..

Fitness doesn’t just happen; you have to make it happen. The truth is that you can train anywhere, be it in that cold garage or the great outdoors. Most bodyweight exercises such as pull ups, push ups, sprawls, or burpees can be done anywhere, anytime. The only thing that really matters is that you consistently strive to improve. Once you commit yourself to doing that, everything else is a done deal.

I’m a great believer in training every day. The human body is not supposed to be sedative.

Have a daily ritual of exercise that will turn into habits to constantly drive you forward. A word of caution, however – doing high intensity and strength workouts everyday will cause you to break down. Restoration is a key factor of fitness, so on lower intensity days perform yoga, Indian clubs, bodyweight exercises, and mobility. Let’s get started.

For exercise descriptions read my articles, Mike Eves’ Whole Body Fitness Plan, Part One and Part Two.

Week 3 – Introducing Indian Clubs and the Mace

In week 3 we’ll introduce a couple of fitness implements that have been used for thousands of years: Indian clubs and the mace. Indian club swinging is an exercise method based on the swinging of wooden clubs of various weights and sizes. Benefits include:

• Enhanced balance and flexibility
• Increased coordination, timing and skill
• Improved posture

Their use has been known to treat and restore the shoulder from injuries, common with lifting weights and martial arts. Their use also has a strong mind and body connection, and the natural rhythm of club swinging can be used as a form of meditation or relaxation.

The Mace, also known as the Gada, is a highly challenging skill that can take some mastering, but with practice you will learn rapidly.

Like with all things stick with the basic exercises as these are the best. Using the mace will give you a total body workout, especially during the challenge of limited time. The Mace also acts as a great finisher to your workouts.

Week 3, Day 6

Practice Day

Don’t count reps, don’t look at the time. Just practice refining your skills in kettlebell lifting, Indian clubs, and the Mace.

Next: Strength & Conditioning: Mike Eves, Week 3, Day 7

The post Strength & Conditioning: Mike Eves, Week 3, Day 6 appeared first on Breaking Muscle.

EDITOR’S NOTE: These workouts are written by IKFF-certified trainer Mike Eves. Mike’s approach to fitness emphasizes whole-body training with functional exercises, using kettlebells, Indian clubs, and bodyweight movements..

Fitness doesn’t just happen; you have to make it happen. The truth is that you can train anywhere, be it in that cold garage or the great outdoors. Most bodyweight exercises such as pull ups, push ups, sprawls, or burpees can be done anywhere, anytime. The only thing that really matters is that you consistently strive to improve. Once you commit yourself to doing that, everything else is a done deal.

I’m a great believer in training every day. The human body is not supposed to be sedative.

Have a daily ritual of exercise that will turn into habits to constantly drive you forward. A word of caution, however – doing high intensity and strength workouts everyday will cause you to break down. Restoration is a key factor of fitness, so on lower intensity days perform yoga, Indian clubs, bodyweight exercises, and mobility. Let’s get started.

For exercise descriptions read my articles, Mike Eves’ Whole Body Fitness Plan, Part One and Part Two.

Week 3 – Introducing Indian Clubs and the Mace

In week 3 we’ll introduce a couple of fitness implements that have been used for thousands of years: Indian clubs and the mace. Indian club swinging is an exercise method based on the swinging of wooden clubs of various weights and sizes. Benefits include:

• Enhanced balance and flexibility
• Increased coordination, timing and skill
• Improved posture

Their use has been known to treat and restore the shoulder from injuries, common with lifting weights and martial arts. Their use also has a strong mind and body connection, and the natural rhythm of club swinging can be used as a form of meditation or relaxation.

The Mace, also known as the Gada, is a highly challenging skill that can take some mastering, but with practice you will learn rapidly.

Like with all things stick with the basic exercises as these are the best. Using the mace will give you a total body workout, especially during the challenge of limited time. The Mace also acts as a great finisher to your workouts.

Week 3, Day 5

Mobility warm up.

Primer:

10 swings left and right, 10 cleans left and right. Repeat once more.

Kettlebell bell heavy swing and bodyweight combo

Alternate between the following for time:

• Kettlebell heavy swings (or double KB swings or double KB cleans), 20 reps down to 2 (20, 18, 16 , 14 etc.)
• Hindu push-ups 10 reps down to 1 (10, 9, 8, 7 etc.)

Finisher:

Mace 10 to 2s – 20 reps down to 2 (20, 18, 16, 14 etc.)

Restoration:

Yoga poses and Indian clubs.

Next: Strength & Conditioning: Mike Eves, Week 3, Day 6

The post Strength & Conditioning: Mike Eves, Week 3, Day 5 appeared first on Breaking Muscle.

EDITOR’S NOTE: These workouts are written by IKFF-certified trainer Mike Eves. Mike’s approach to fitness emphasizes whole-body training with functional exercises, using kettlebells, Indian clubs, and bodyweight movements..

Fitness doesn’t just happen; you have to make it happen. The truth is that you can train anywhere, be it in that cold garage or the great outdoors. Most bodyweight exercises such as pull ups, push ups, sprawls, or burpees can be done anywhere, anytime. The only thing that really matters is that you consistently strive to improve. Once you commit yourself to doing that, everything else is a done deal.

I’m a great believer in training every day. The human body is not supposed to be sedative.

Have a daily ritual of exercise that will turn into habits to constantly drive you forward. A word of caution, however – doing high intensity and strength workouts everyday will cause you to break down. Restoration is a key factor of fitness, so on lower intensity days perform yoga, Indian clubs, bodyweight exercises, and mobility. Let’s get started.

For exercise descriptions read my articles, Mike Eves’ Whole Body Fitness Plan, Part One and Part Two.

Week 3 – Introducing Indian Clubs and the Mace

In week 3 we’ll introduce a couple of fitness implements that have been used for thousands of years: Indian clubs and the mace. Indian club swinging is an exercise method based on the swinging of wooden clubs of various weights and sizes. Benefits include:

• Enhanced balance and flexibility
• Increased coordination, timing and skill
• Improved posture

Their use has been known to treat and restore the shoulder from injuries, common with lifting weights and martial arts. Their use also has a strong mind and body connection, and the natural rhythm of club swinging can be used as a form of meditation or relaxation.

The Mace, also known as the Gada, is a highly challenging skill that can take some mastering, but with practice you will learn rapidly.

Like with all things stick with the basic exercises as these are the best. Using the mace will give you a total body workout, especially during the challenge of limited time. The Mace also acts as a great finisher to your workouts.

Week 3, Day 4

Mobility work, yoga, and Indian clubs practice.

Next: Strength & Conditioning: Mike Eves, Week 3, Day 5

Check out these mobility and yoga articles and videos for ideas for poses and sequences to use:

• Awake and Evolve Workouts
• Increase Strength by Integrating Yoga: 10 Essential Postures for Strength Athletes
• Heal Your Lower Back Pain With These 5 Yoga Poses
• Yoga for Strength Athletes: Triangle and Side Angle Poses
• Yoga for Strength Athletes: Mobilize Your IT Band and Posterior Chain
• Simple Home Yoga Sequence for the Busy Athlete
• Yoga for Strength Athletes: Triangle and Side Angle Poses
• Kick Your Asana – 4 Yoga Positions for Tight Hips
• The Best Warm Up for Yoga and Lifting
• 3 Yoga Poses to Strengthen the Hamstrings and Protect the Knees
• Mobility and Movement, Session 1: Yoga and Self-Massage for Squats
• Mobility and Movement, Session 2: Yoga and Mobility for Front Rack Flexibility
• Mobility and Movement, Session 3: Mobility Drills for the Overhead Position

The post Strength & Conditioning: Mike Eves, Week 3, Day 4 appeared first on Breaking Muscle.

EDITOR’S NOTE: These workouts are written by IKFF-certified trainer Mike Eves. Mike’s approach to fitness emphasizes whole-body training with functional exercises, using kettlebells, Indian clubs, and bodyweight movements..

Fitness doesn’t just happen; you have to make it happen. The truth is that you can train anywhere, be it in that cold garage or the great outdoors. Most bodyweight exercises such as pull ups, push ups, sprawls, or burpees can be done anywhere, anytime. The only thing that really matters is that you consistently strive to improve. Once you commit yourself to doing that, everything else is a done deal.

I’m a great believer in training every day. The human body is not supposed to be sedative.

Have a daily ritual of exercise that will turn into habits to constantly drive you forward. A word of caution, however – doing high intensity and strength workouts everyday will cause you to break down. Restoration is a key factor of fitness, so on lower intensity days perform yoga, Indian clubs, bodyweight exercises, and mobility. Let’s get started.

For exercise descriptions read my articles, Mike Eves’ Whole Body Fitness Plan, Part One and Part Two.

Week 3 – Introducing Indian Clubs and the Mace

In week 3 we’ll introduce a couple of fitness implements that have been used for thousands of years: Indian clubs and the mace. Indian club swinging is an exercise method based on the swinging of wooden clubs of various weights and sizes. Benefits include:

• Enhanced balance and flexibility
• Increased coordination, timing and skill
• Improved posture

Their use has been known to treat and restore the shoulder from injuries, common with lifting weights and martial arts. Their use also has a strong mind and body connection, and the natural rhythm of club swinging can be used as a form of meditation or relaxation.

The Mace, also known as the Gada, is a highly challenging skill that can take some mastering, but with practice you will learn rapidly.

Like with all things stick with the basic exercises as these are the best. Using the mace will give you a total body workout, especially during the challenge of limited time. The Mace also acts as a great finisher to your workouts.

Week 3, Day 3

Warm up with Indian clubs, then:

5 rounds with minimal rest, working from one exercise to the next:

• Indian Clubs double outer heart shaped swings x 1 minute
• Mace 360s – 10 clockwise, 10 anti-clockwise
• Kettlebell swings, 20 right, 20 left

Finisher:

Handstand kick-ups x 30

Restoration:

Yoga poses and mobility

Next: Strength & Conditioning: Mike Eves, Week 3, Day 4

Check out these mobility and yoga articles and videos for ideas for poses and sequences to use:

• Awake and Evolve Workouts
• Increase Strength by Integrating Yoga: 10 Essential Postures for Strength Athletes
• Heal Your Lower Back Pain With These 5 Yoga Poses
• Yoga for Strength Athletes: Triangle and Side Angle Poses
• Yoga for Strength Athletes: Mobilize Your IT Band and Posterior Chain
• Simple Home Yoga Sequence for the Busy Athlete
• Yoga for Strength Athletes: Triangle and Side Angle Poses
• Kick Your Asana – 4 Yoga Positions for Tight Hips
• The Best Warm Up for Yoga and Lifting
• 3 Yoga Poses to Strengthen the Hamstrings and Protect the Knees
• Mobility and Movement, Session 1: Yoga and Self-Massage for Squats
• Mobility and Movement, Session 2: Yoga and Mobility for Front Rack Flexibility
• Mobility and Movement, Session 3: Mobility Drills for the Overhead Position

The post Strength & Conditioning: Mike Eves, Week 3, Day 3 appeared first on Breaking Muscle.