New AOSX:1200 Workout
We have been hearing about the brutal 300 style workouts since the movie 300 was featured. Any client at Punch Gym will tell you that 300 reps is a good warmup. Stop there and they will be asking where the rest of the workout is.
Here is how we roll… The New AOSX 1200 workout incorporates kettlebells, body weights and dumbbell exercises. There is also a variation using Ropes Gone Wild (click here to purchase your ropes). The download includes a 10-minute video and three printable variations of The 1200 Workout. The beginner workout will take you through 400-440 reps of comprehensive drills with every plane change and movement pattern necessary to bring your fitness to a new level.
As a bonus, try the Ropes Gone Wild variation and experience cardio benefits like never before. The intermediate workout will take you through 800-880 reps. The advanced version will take you through 1,200-1,320 grueling reps. This workout can be used for all fitness levels.
Start with the beginner program; use the variations and video tips to customize The 1200 for your fitness level. Click here to download it now and in 5 minutes you will experience the most challenging workout of your life.
Kettlebell wannabe instructors… take the coures or go home!
The latest fitness tool at Punch Gym
AOS: RX
Dr. Ron Tyszkowski
Last article, we discussed lower cross syndrome, a very common cause of low back pain and dysfunction. Now we will discuss its counterpart in the upper extremity, upper cross syndrome. Upper Cross Syndrome causes postural deviations of the neck and shoulder. Tightening and hyperactivity of the internal rotators of the shoulder (e.g. the pectorals) and the neck extensors (e.g. the posterior cervical group, the upper trapezius, the sterno-cleido- mastoid muscle) results in inhibition of the deep neck flexors, the scapula retractors (e.g. rhomboid, mid and lower trapezius) and the external rotators of the shoulder (e.g. the rotator cuff). This results in a chin forward slumped posture, often accompanied by shoulder elevation. This dysfunctional postural and movement pattern results in fertile ground for almost all the common musculo-skeletal ailments of the upper body including neck pain, shoulder pain, rotator cuff injury, cervicogenic headache etc. How does one get upper cross syndrome? Look around. Almost everything we do as a society is done in front of us, driving, cooking, writing, cleaning, computer work. Add in a healthy dose of stress (causing upper trapezius hyperactivity) and you have upper cross syndrome!!! Kettlebell training (as you would expect) addresses this problem in a dynamic and functional way. In addition to training lower body, core and cardiovascular system, kettle bell training will reverse the upper cross syndrome. Clean and press, snatches and high pulls facilitate and strengthen the mid and lower trapezius, rhomoboids and rotator cuff. This in turn will inhibit the upper traps and neck extensors, reversing shoulder elevation and chin forward posture. Strengthening the scapular retractors and facilitation of the rotator cuff results in external rotation of the shoulders; pulling the shoulders out of the vulnerable internal rotation position. That is why one of the first things you begin to see with someone who is training with kettlebells is improved upright posture. As I have explained in the last two articles, a proper and well performed kettlebell routine will not only get you in the best shape of your life, but repair the damage done to your body by western lifestyle. Other exercises may increase strength or endurance, but usually do little to reverse the dysfunctional patterns created by day to day life and actually may make things worse. That is why I call the kettlebell workout, cross training for your life.
The AOSX 1200
The New AOSX 1200 workout incorporates kettlebells, body weights and dumbbell exercises. The download includes a 10-minute video and three printable variations of The 1200 Workout. The beginner workout will take you through 400-440 reps of comprehensive drills with every plane change and movement pattern necessary to bring your fitness to a new level.
The New Art of Strength Necklace
Dedicated yourself to kettlebells? To a better lifestyle, a healthier lifestyle? Let everyone see just how serious you really are with the latest kettlebell necklace.
Nylon Ropes (non-shed)
Order your new “Ropes Gone Wild” ropes here; in original manila, or new non-shedding nylon.
He’s kept you pumped and motivated through the toughest of workouts, now stay pumped and motivated anytime with his latest release “casual”. One track mixed 4 ways for whatever mood your in.
New DVD: AOS Kettlebell Training Clinic (Vol 1)
It’s finally here, the latest AOS DVD. Art Of Strength Kettlebell Training Clinic Vol. 1. A two disc DVD set. Order for the Holidays and save $10.00