Burn with Kearns: There is no off-season for fitness – Kevin Kearns

by Kevin Kearns, contributing writer on fitness and exercise

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This should be pretty apparent for most people. We all like to go on holiday a couple times a year. The challenge is trying to stick to your, or some type of, workout regimen while trying to enjoy the beach and eat some ice cream. Okay, I eat frozen yogurt.

One of the concepts I learned from one of my earlier mentors in the nutrition world is “athletes need a cheat meal once a week, but keep it reasonable.”  The same holds true for us vacation fitness warriors. You must keep your workout regimen reasonable. The other concept is how to get a workout in when your family does not think you are.

For me, my family and I go to Cape Cod every year for 2 weeks. Now that I’m 50, I realized what Randy Couture said when they asked him how much time he takes off between training. His answer was 4 days. When asked why, he responded by saying, “at my age it hurts too much to come back.” I could not imagine taking 2 weeks off from training. When most people do, it’s even harder to come back.

Since we are away for 2 weeks, we need two vehicles. This is a perfect opportunity to bring my kit with me. Again, I try and keep it reasonable. This year I set up a circuit that could be done in 30 minutes or less. My concept was to keep moving and get it done so we can be off to have fun. However, that did not keep from getting other workouts in such as swimming or kayaking. Both are great workouts, and they attack muscles differently when you have not done either for a bit.

https://vimeo.com/390042040/a6221f2bc6

My kit included the following:

1. 50 Rage Soft Touch Atlas Ball
2. 4 lb. sledgehammers
3. Ko 8
4. 40 lb. Kettlebell
5. 20 lbs. med ball

My goal was 20 to 30 reps on each drill with 3 rounds with a “Grit Challenge”  at the end.  A “Grit Challenge”  is something really taxing after your full workout that pushes you over the edge. Mine was the 50 lb. Rage ball fully extended over my head and walked up a 20 percent grade for 100 yards. Yes, it was ugly.

Here’s the circuit:

1. Med ball twists, 20 reps. Hold the medicine ball as far out as possible from your body and then rotate from side to side.
2. Med ball big circles. Hold the med ball over head as you squat down; draw a big circle in front of you from your head to your legs.
3. Single leg KB dead lift – Stand on one leg and hold the KB in the opposite hand. Now bend your ankle, knee and hip, and touch the kb to the ground.
4. KB Snatches – Stand with the KB in front of your legs with a bent knee position. Next, as you expose up launch the KB up until shoulder lock out position.
5. KO 8 – suspension rows – with the KO 8 or other suspension training lean back with your arms straight and now pull your body up to chest height.
6. KO8 – Pushups – with the suspension trainer set up place your feet behind you and hands in the loops. Now perform a push up as you normally would.
7. Rage Ball Fireman pickups – with the ball between the legs, squat down and lift the ball to one shoulder.  Now place the ball back down and repeat on the other side.
8. Rage Ball Thai Knees – with Rage Ball in front of you place both arms on the Rage ball in a plank position. Now push the ball away and drag back in as you knee the ball.
9. Thor Hammer – sitting on the ground with your knees bent and feet elevated take both the 4 lb. sledgehammers and circle your head one way, then the other.
10. Iron T – in the same position as above with the hammers behind you extend the hammers out to the sides of your shoulders at the same time.
11. “Grit Challenge” – Take the 50 lb.  Rage Atlas ball and extended overhead. Now try walking 100 yards.

As I have said there is no off season especially on holiday. Best Coach Kearns

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