This is the workout I did yesterday. The actual physical part is short, but there is more to a training than mere physical movements. Physical strength is just for carrying the body around, it’s equally important to develop other sides of yourself, like your mental and spiritual sides.
- 50 kettlebell swings
- Sometimes I need a warm up before I get going other times I do not. If I feel the need to warm up, I’ll shake out my arms and legs and then do shorter sets of kettlebell swings.
- 8 kettlebell cleans left and right
- Doing the kettlebell clean warms up my shoulder for the press. I find just a few reps is all I need. Occasionally, I’ll let the kettlebell sit in the rack position for a few seconds before lowering. The rack position is where the kettlebell rests on the shoulder after the clean. See the Youtube video.
- 2 sets of 3 military presses
- I’ve been doing these using a fast lower. You can check out my Youtube video for the military press. It’s a pretty good vid.
- 1 set of 3 military press with overhead squat
- I did a military press, then, with the kettlebell overhead, I squatted down as far as I could. When I stood up again, I lowered the kettlebell, then pressed it again, then squatted again, etc. I find the overhead squat to help me open my hips up and it assists with back and shoulder flexibility.
- 1 set of 3 overhead squat
- Just did the overhead squat this time.
- Nityan Dan meditation
- This is a meditation that starts with a breathing technique, then a humming technique, concentration on the seven chakras, unclutching, and gratitude to existence.
There is a lot contained in this 35ish-minute long meditation. I’m too much of a beginner to go and describe the intent of each section, but I find it important to spend a period of time each day to clear the mind. Too often, we spend our time thinking about things outside our control that diffuse our focus.
The last section of the meditation is offering gratitude. Something we don’t do enough of, particularly in America where we are so fortunate.
It’s important to do a little bit each day. This workout wasn’t anything killer, but the days’ previous was relatively intense with a lot of pushups compressed into a short time frame.
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