Archive for September, 2012

Kettlebell safety

Posted: September 12, 2012 in Uncategorized

At Forteza Fitness, we love the Kettlebell.  You would be hard pressed (pun intended) to find a better tool for functional strength and fitness.  That said, kettlebell lifts can be pretty technical.  Unless you learn your technique under the guidance of a certified Kettlebell coach, using a Kettlebell wrong can be quite hazardous to your health.

In the coming months, we’ll be posting short articles to help you with the basic Kettlebell lifts, such as the swing, clean, and press.  Until then, here’s a short video on Kettlebell safety from Agatsu head coach, Shawn Mozen. 

http://www.youtube.com/watch?feature=player_embedded&v=ATMxVE6SC4A

Remember: Rule number one of safe Kettlebell lifting is don’t drop the Kettlebell!

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Ready for a challenge?  The Forteza Challenge Workouts are designed to test both your fitness level and mental toughness via fun, but demanding workouts.

There are plenty of these sorts of workouts online, but as with everything else at Forteza, we’re going to try and make it a little different.  Challenge workouts will combine training themes, combined with our love of old-school training methods and martial arts to make you sweat but crack a smile between all of the grimacing.  Keep watching this space, as the workouts will sometimes include photos, videos or even contests, to see who is out there watching – and training!

The first Challenge Workout is the Spartan 1500.  This is the workout we did last weekend with our Spartan Race team, and its a tough one!  Give yourself only 60 minutes and complete as many of the exercises as possible.  If you don’t quite finish it, keep training, and give it another shot in a couple weeks.

Spartan 1500

  1. 100 Burpees
  2. 100 Pullups
  3. 100 Box jumps
  4. 100 Medicine Ball Slams
  5. 100 Jumping Jacks
  6. 100 Russian Twists (50 each side)
  7. 100 Bodyweight Squats
  8. 100 Round House Kicks (50 each side, against Thai pads or heavy bag)
  9. 100 Kettlebell Swings
  10. 100 Curls (50 each side)
  11. 100 Dips or TRX Tricep Extensions
  12. 100 Kettlebell Snatches or Clean and Press
  13. 100 Push-ups
  14. 100 Battle Rope waves
  15. 100 Crunches

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