...was nothing short of unbelievable.  Yesterday's workout taken from David Whitley's ebook "101 Kettlebell Workouts" available over at irontamer.com was nothing less than a 22 and half minute gut check! 

If you're just tuning in, I am working my way through all one hundred and one of these workouts and am currently going through a section called "30 under 30" and each workout is 30 minutes or less.  In my first blog on this subject, I comment that the old "don't have time to train" excuse is simply that, an excuse.  Also, I will be spending the next 5 weeks as a human guinea pig while I do each of these "30 under 30" and make a few minor changes in diet and see what that can do for me.

The Workout:

1 Arm Kettlebell Swings  30 seconds with the right arm.  30 seconds with the left arm.  30 seconds to rest.  Repeat 15 times.

Simple enough for ya'?  Right!  Looks good on paper, doesn't it?  You'll be rethinking you undertook this task and wishin for your momma when you look down at the timer thinking your almost done because you're having real trouble catching your breath in those ever quickening 30 seconds and you realize you're barely half way home...

A word or two about this simple yet highly effective smoker.  If you decide to get a copy of "101 Kettlebell Workouts" as you'll read, you'll find little gems like this one.  Whether you're just getting started with KB's or a seasoned veteran, this workout will do you well.  Keep a few things in mind as you go through it (or get through it).  The first is, choose your bell wisely.  30 seconds only goes by fast when you're resting.  When you're swinging, 30 seconds is forever.  You want to complete all 15 sets if possible so make sure you're bell is an appropriate weight for level of conditioning.  For some this might mean putting the ego on hold for 30 minutes.  Most men should be good with a 12kg or 16kg bell and ladies should be using around an 8kg bell.  Again, let me advise you to err on the lighter side.  Pick a bell that's challenging but not impossible.  I used a 16kg for this and am glad I did!

Secondly, since you're not counting reps, just listening for the ding, you may find yourself entering into a Zen like state and this is a good place to be.  Part of good conditioning for me is to be able to zone into what you're doing and look past the fatigue.  In this case and many others, I try to stay focused on the drill, the form and the moment.  I let the fatigue take a back seat. 

That being said, never sacrifice form for function.  Perfect practice makes perfect.  This workout is also highly adaptable in that the 15 sets can be a goal to shoot for if you're conditioning isn't there and if you find that you're conditioning is beyond this, you can add time or weight. 

Now, if you are just starting out with Kettlebells, make sure you've got a good handle on the traditional Swing before working on the 1 Arm Swing.  The form is the same.  The trick is to fool your body into thinking it is swinging with both hands.  This will keep the tension even and not allow the bell to control you.  You control the bell, not the other way around.  Also, keep the shoulder in it's socket.  Don't let the bell pull you away.  I see too many pictures of people doing 1 Arm Swings that looks like at any moment their arm is going to tear clean off and fly away with the bell.  Keep the shoulder packed, by keeping the lats tight and back straight.  Squeeze the glutes too.  Amazing how tightening your butt like your trying to crack a walnut can keep your shoulder in a good position...

Food:

We had Breakfast was a MetRx shake, After training, I had a Muscle Milk and a banana.  Later in the day I snacked on half a cup of almonds and for dinner I had a Rib Eye steak with grilled yellow squash & zucchini and a Caeser Salad with field greens.  Before Bed I had another MetRx shake.  The goal is little to no sugar and starch, lots of healthy fats and 200 grams of protein split out through out the day.  So far so good. 

Did I mention I miss my agave nectar in my morning coffee?

Well that about does it for now.  Thanks for following along.  You can visit me on the web at:  www.thepuravidacompany.com and make sure to get your free copy of "101 Kettlebell Workouts" over at irontamer.com!