Tag Archives: fat loss workouts

Last Night’s Kettlebell Class, Level 2 Kettlebell Workshop and a New eBook

Lots happening here at WG HQ.

Don’t really know where to begin.

So lets start with last night’s Kettlebell Fitness class and work backwards….

The gang last night all came in fresh from whatever they got up to over Paddy’s day. I informed them that today will be snatch day. Due to my own shoulder injury, I’ve avoided snatching for the last couple of weeks, so I haven’t had my class doing it either.
That was all about to change.

I decided to do a short “RKC” style snatch test. 5 minutes, change hands as often as you like.
I told the lads that they had a minimun 16kg limit and glared hard at the experienced lads untill they put the 16’s back in the rack and took out heavier….

Every one of them got near the 100 reps mark, some just below others way over. Even the newer people in the group were getting 90+
Over the coming weeks and months as their form improves I’d expect to see them hit 100+ then step up to a heavier bell.

We then hit the front squats using the ladder protocol.
All in a great session.

How are my injuries today?
Fantastic, I feel great.

Yeah the shoulder is a little tight, the old injuries in the low back seem to be relaxing again, and all is well.

So that was just yesterday!

In other news, there will be  a Level 2 Kettlebell Workshop on the 28th March, 12-2pm.
As with the previous two Level 1’s, the money will be donated to the Lia Stem Cell Fund.

What is covered in the Level 2?
We introduce one of the finest full body conditioners I’ve ever come across, the Turkish Get Up. This is a must for any fighter, it stabalises the shoulder, strenghens the entire core and moves nearly every joint in the body while under load. A real corker.

You will also advance on the Swing and Press that was learned in Level 1. These will be brought into the Push Press and the Clean.

So by the time you have completed the Level 2, you will be proficient in the following:

Front Squat
Strict Press
Push Press
Turkish Get Up

All with a single kettlebell.

With those movements alone you can forge a phenonemal physique as well as take your athletic performance to a whole new level!
I am also just about to start work on the accompanying workshop manuals. These will take a little time as I’m still putting the finishing touches to a different project named 1 Exercise Fat Loss and Conditioning.

“1 Exercise” is a new eBook that I’ve been working on, it’s currently being proof read by a few of my peers, hopefully I’ll have it up for sale on the site this time next week.

Whats special about “1 Exercise”?
It answers probably the most common question I get asked:

“Whats the best exercise for loosing this?” asked as the questioner pats their belly.

When I answer I always get one of two reactions
1 – A blank look, or
2 – Shock and horror

Number 2 is my favorite.

So I sat down and wrote out a manual on what I consider to be the best exercise for fat loss. It just also happens to be the best conditioning exercise for my combat athletes.

And that’s all I’m going to say on the matter untill I get it back from the proof readers…

Untill next time


When You go down to the….

Bushy Park on a Saturday morning, you’re sure for a big surprise!!

This weeks “Saturday Session” was in Bushy Park, a place where I’ve often been to do my own conditioning work, but never on a Saturday morning. Boy was I missing out!

The park was heaving.

There were:
A Running Club
A Bootcamp

A Football Team

and a huge amount of Dog Walkers.

And I have to say, with the exception of the dog walkers, everyone was, well, jogging.

What’s wrong with that?, you may ask…
And my answer would be, nothing at all. Unless, you’re training for fat loss or any sport other than distance running.

I could go into what each group was doing, or should have been doing, but that would be unfair. They were all out getting exercise and fresh air, and fair play to them.
The running group would most likely be the only group to achieve their goals (better running times), the rest, well, keep trying.

I was there for my Saturday Session. This is for me a deload, no pressures of teaching and instructing, no heavy weights to lift, or bags to hit, just me, my body, the fresh air and maybe a bit of your company.
Today I was joined by a long time client of mine, who also helps out with some of the boring paperwork jobs at Wild Geese, Nicola.

So after watching the “Bootcampers” scurry about like a herd of sheep, admired the work ethic of some of the runners and spoke to a few of the Dogs, we got to work.

We started at the bottom of the hill, looking up at the kids playground, a distance of maybe 25-30 meters, of wet grass and mud. Sweeet..

I set my countdown timer for 15 minutes, we then knocked out as many rounds as possible of the following workout:

1. Single Leg Deadlift (or Airborne Lunge) x 5 L/R

2. Sprint to the top of the hill

3. Press up, any variation x 10
(learn more about these exercises by clicking here)
Jog down and repeat until the buzzer goes.

Short, brutal and effective. We both had shaky legs and were gasping for air at the finish.

Too warm down we wandered into the wooded area and practiced a little Chi Gung. Nicola is a keen student of Tai Chi and I believe that Chi gung is one of the fastest ways to recover after a hard session. My legs were feeling fresh again and I felt energised and ready for anything.

If you wish to join the fun next Saturday, make sure to check in on my Twitter and Facebook pages for updates.

Till then, keep working hard


Complexes For Fat Loss

This is an article I came across a while ago, loved it so I stole it. However you can go HERE and get the original.
Why am I posting it here today? Simple, One of my online clients is currently going through this exact program to shed a few pounds on the run up to the silly season, while maintaining the muscle we’ve worked hard to build over the last few months.
I had to video the complexes for his benefit, so I reckon I’ll put them here for your entertainment.

Anyway, I’ll hand over to Alwyn now…..

Complexes for Fat Loss
by Alwyn Cosgrove

A Better Way
I’m a huge believer in using the “alternating set” system when training. For time management reasons, I tend to do exercise one for a set, rest 60 seconds or so, exercise two for a set, rest 60 seconds or so, and continue. This allows me Continue reading Complexes For Fat Loss

Kettlebell Classes

I am now based in Jackie Skelly Fitness, Clarendon St, D2, behind Brown Thomas. Although you’ll still find me in the Martial Arts Academy a couple of times a week.

The manager at Jackie Skelly has asked me t put on an 8 week course on Kettlebell training. I said yes.
So I’m doing a free session on Monday the 19th at 1315pm, the course proper starts on the 2nd June, also a monday and again in the lunch time slot of 1315pm for approx 45mins.

Places are strictly limited, I like small classes so evrone gets the best instruction. The class will be aimed at beginners so don’t worry about your fitness level. You will warm up, learn a lift then practice the lift in a work out. As the course goes on there will be less learning and more training.
Contact me direct on 087 672 6090, or info@wildgeesema.com or call the gym on 01 6770040 to enquire further. There’s more detail here

Oh and nearly forgot, everyone who attends this first course will also recieve a free 1hour personal training session with me, to be taken withing the 8 weeks that the course runs.

See you there


Wild Geese
any cause but our own

3 Best Bodyweight Exercises

By: Craig Ballantyne, CSCS, MS

Here are 3 kick-butt bodyweight exercises you can do anytime, anywhere to burn fat, stay energized, and avoid overeating.

Bodyweight exercises help you burn fat shockingly fast, without any fancy equipment.

1) Any Single-Leg ExerciseThe pistol (single-leg squat to the floor) is the most advanced1-leg exercise. But you can also do assisted single-leg squats with a band, or onto a bench, or even with a Stability Ball between your back and the wall.
If you aren’t ready for single-leg squats, you can use BulgarianSplit Squats, Reverse Lunges, regular split squats, or lying 1-leg hip bridges if you are a beginner.

2) Decline Push-ups These are harder than normal pushups, thanks to your elevated feet. And in this position, you can still use a close-grip to fatigueyour triceps, a “piked-hip position” to build your shoulders, oreven the Spiderman leg motion to work on your abs.

3) Bodyweight Inverted RowsI choose these over chinups and pullups because bodyweight rows let your chest rest, while your back is strengthened. It’s the perfect compliment to a pushup.
Do 8-12 repetitions per exercise. Don’t rest between exercises. Go through the circuit up to 3 times, resting 1 minute after each circuit.

For a once-per-month challenge, do each exercise to failure in your final round through the circuit.

Get in shape fast with Turbulence Training,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training

About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines.
His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week.
For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com

Wild Geese
any cause but our own