17: MUSCLE AND WEIGHT GROWTH ON RAW FOOD: – HALLOWEEN RAW TRAINING – SWING UNTIL YOU SCREAM

When I mentioned in – 12: MUSCLE AND WEIGHT GROWTH ON RAW FOOD: 5 MONTH PROGRESS – that I take my goals seriously let me share with you something more, but this time it will be training and now it will be your turn. This Friday 31.10.2014 will be the next scary Halloween. It will be also the first one in my life, because back to my country we do not celebrate it at all. But this year it is different and I do not have to be worried about it. Why? Canadians, they celebrate it, and a lot. Everybody is in and lives this way. Our gym will not left behind.
We prepared a lot of fitness classes in Halloween style and because I have been also affected I prepared for you one interesting workout which is connected to my actual training plan in this month. 1 x per week between heavy upper and heavy lower body workout = 4 x per month in total.
 
Even Tim Ferris mentioned this kind of exercise in one of his phenomenal book – 4 Hour Body – if he should choose only one exercise for the rest of his life, he will go for Kettlebell swing and I totally agree with that. It is absolutely awesome and full body exercise– especially for core, which can also helps you to increase your power, muscular endurance, aerobic and also your anaerobic capacity. Are you ready for high quality swing? So let´s do this and train your ass off! And leave a comment how did you like this combo :-)

If you need to check out your food intake in regards of nutrients I recommend you to use Cron-o-metr which me and Andrea use on daily basis.

 GROWTH ON RAW



Warm Up:

5 km on bike
TABATA – 4 rounds (20sec exercise, 15sec break), no extra break between rounds !

  • burpee (at least 6 in a round)
  • double unders
  • battle ropes – waves

burpee (at least 6 in a round)

double unders

battle ropes – waves

 


Main Exercise:

Kettlebell Swing (8sets)
1 min. break between each set

GROWTH ON RAW
Kettlebell Swing


Calm Down + Core Training:

Cat Vomit (3 sets)
3 sets, 10 reps. x 10 sec

Myotatic crunch (3 sets)
2 sets x 10 reps. Body weight
1 set x 10 reps. 10 lb (4,5 kg) additional weight

Do Cat Vomit + Myotatic crunch and have 30sec break, than repeat until you make 3 sets.

cat vomit

myotatic crunch

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Rawman - Daniel
Rawman - Daniel