Your Saturday Workout and Technique Tip [Goblet Squat Edition]
Welcome to another edition of Pat Flynn’s “here’s a bunch of stuff you might like” blog post, including a workout.
So today’s a special day because it’s our first-ever Strong ON! certification which means there’s a lot of work to do and the day will be long but don’t worry, we’ve got snacks.
The goal of our certification? Well, it’s really the first of it’s kind, in that we’re teaching Generalism (also here) and all the principles and theory and application behind Strong ON!. We also have a strong business element, as well, because we not only want our coaches to be skilled, we want them to grow and flourish like the beautiful, wild and rainbow-colored creature-things that they are.
Anyway, once this certification’s wrapped up, I’ll be settling on a date for the next, but in the meantime, have a lookout in the Strong ON! Facebook Group today, because we’ll be doing a special broadcast and QnA from the gym around lunchtime. NOT TO BE MISSED.
In other news, do you know the NUMBER ONE question I get about my 9 Minute Kettlebell Workout?
No, no, it’s not what kind of equipment does it use. The correct answer is the number one question I get about my 9 Minute Kettlebell Workout Challenge is how does it take?
And for that, you’ll have to click here and find out yourself, or wait until tomorrow when I reveal the answer to you.
Finally, there’s a lot of activity over on the blog lately, which I’ve been working diligently on being active with again. Be sure to check in regularly, because I’m now posting (almost) daily with a mix of content on fitness, business, spirituality, philosophy, and more. In very Generalist fashion, I try to write something on each topic at least once per week.
Oh, what’s that, you want a workout? OK fine.
Your Saturday Workout ᕦ⊙෴⊙ᕤ
Here’s a good calorie burning, fat destroying, sinister demon overlord atrocity.
10 goblet squats
10 push ups
9 goblet squats
9 push ups
1 goblet squat
1 push up
And then back up!
So you start at ten reps of each and then minus one rep of each every time until you’re down to one, and then–if you’re mighty and brave–right back up again!
Men should use something like 28 – 32kg and women around 20 – 24kg. You can (and should) make the push ups harder by doing a “chest over hands’ variation where you lean forward as much as you can, sort of like a planche.
This is just half of the actual routine. You can get the other half (worth it) by joining Strong ON!
OK, well, see ya!