BuddBells.com

Warm-up:
Figures 8 to hold
Figure 8 to hold squat
Figure 8 to hold press
Figure 8 to hold squat press

Skill: renegade row

Workout: 5 rounds
10 swings each side
9 high pulls each side
8 snatches each side
Don’t set the bell down for the last 3 exercises
5 renegade row each side
100 jump rope or 33 double unders

Warm-up: Core Conditioning
ABS
Glutes
Planks

Skill: 15/15 VO2
1 arm swing
1 arm high pull
Snatch
HSPU variation

Workout: 20min
3-5 Hand Stand Push-up
10 walking alternating presses
60 feet walking tach lunge
10 heartbeat squat
15-20 TRX row (do as many as you can without stopping)

Most of my young adult life I was into playing recreational basketball and had a pretty physical job so I never had to watch my weight.

When I turned 40 I had to let common sense prevail and retire from recreational basketball in order to save my ailing knees.

Since 2003 we have had our own business and I have become a desk jockey working from home and spending 10 to 12 hours a day in front of my computer.

It is very difficult for me to get to a gym in the time I have left and I have no desire to do much of anything at the end of the workday.

Robert “Bam Bam” Budd was a long time friend and had sent me his Kettle Bell workout several years before and it sat on my shelf collecting dust.

One day I had enough of feeling soggy and saggy so I dusted it off and bought me a couple of Kettle Bells. The video has 2 parts: an instructional and the workout itself where Robert demonstrates the proper techniques and then does the workouts with you.

The thing I love about the Kettle Bell video workout is that I can do it in my living room first thing in the morning. It is a full body workout and has me breaking a sweat. I had forgotten how good it felt to break a sweat but man it does the job!

Since that time I have been doing the workouts 3-4 times a week and they have made a real difference in many areas of my life. I feel better than I have in years and my energy level has improved tremendously.

It is also a great release for the stress I build up running my own business. Exerting that energy, I can take out my frustrations in a constructive way (Much better than yelling at employees or worse – customers).

The best part about Kettle Bell training is that you don’t need to go to a Gym- you can do it anywhere you have a Bell and a will.

Robert will really push you and after about a week I asked him “How do you get around your clients hating your guts?” and he laughed and said “All my clients hate me during the workouts. I tell we can be friends when we are done!”

After doing them for a couple months I have found I hate him less if I turn the sound way down so I don’t have to listen to him J.

Thanks Bam for bringing some physicality back into my life- I REALLY NEEDED IT!