The Urban Fitness Encyclopedia
By
Robert McKee
Disclaimer
The author and producers of this manual are not liable or responsible, in whole or in
part, to any person or entity for any injury, damage or loss of any sort caused or
alleged to be cause directly or indirectly by the use, practice, teaching or other
dissemination of any techniques, information or ideas presented in this book. The
information in this book is presented for educational purposes only. Consult your
physician before starting any exercise program.
Table of Contents
Introduction by Ilana Marosi CPT AKC
Chapter 1 Introduction to the benefits of sunlight and fresh air
Chapter 2 Functional fitness and Calisthenics
Chapter 3 Body Check
Chapter 4 Principles of training
Chapter 5 Warm up and mobilization
Chapter 6 Exercises
Chapter 7 Program design
Chapter 8 Keys to progress
Chapter 9 Conclusion
Chapter 10 About the Author
Introduction: After being involved in the fitness industry personally, professionally and competitively for over 20 years, I learned that there are certain tried and true methods that stand the test of time. Robert McKee’s outdoor training system is premier of these. Until recently, my workouts were based solely inside a gym setting. I would work with numerous personal training clients in this same fashion also. It wasn’t until I met Robert on a weightlifting platform that I remembered there was a whole world outside of this….and literally outside! Robert introduced me to the sport of kettlebell, along with his own energy/bodyweight training system only a few short months ago. Since then I have noticed incredible gains in my own personal physique. After more than 20 years of pounding my body with bodybuilding, powerlifting and Olympic weightlifting, I have now found the perfect way to keep myself strong, lean, aerobically fit and injury-free not to mention energetically vibrant and mentally alert! I only train in the outdoors now, so I get all the benefits of fresh air, sunshine and beautiful scenery….something you all have at your disposal I am sure! No need to ever step inside the gym again! I now train my clients in this system also, and they all have experienced the same kind of results along with a renewed enthusiasm for their own health and well-being. I believe in Robert’s training system wholeheartedly, so much so that he and I have formed West Coast Kettlebell and are now planning to introduce this system into mainstream America and worldwide. We run workshops and bootcamps to inspire and educate individuals of the fact that the power and ability to be our own personal best is within us always. We are committed to integrity and honesty in health and fitness and in enabling you true, remarkable results. Let this outdoor training system serve as your guide to unlocking the greatest, most authentic You! Ilana Marosi, Venice, California Co-founder West Coast Kettlebell Personal Trainer Certified Kettlebell Instructor (AKC) Australian Powerlifting Record Holder
Outdoor Training
The positive effects of sunlight and fresh air on the human body are notable and
diverse. Humans evolved under the sun, and the sun’s healing powers have
been worshipped for thousands of years. The sun has been used as a therapy
method in modern times as well. This therapy is called heliotherapy.
Heliotherapy has been used to treat a variety of diseases from tuberculosis to
infection.
Sunlight has the ability to kill germs even through glass. The following is a quote
from a book called “the Healing Sun” by Richard Hobday MSc PhD. “Sunlight
may cause skin cancer, but there is also evidence that it could prevent a number
of very common and often fatal diseases: breast cancer; colon cancer; prostate
cancer; ovarian cancer; heart disease; multiple sclerosis; and osteoporosis.”
An excellent article on fresh air was penned some years ago by Dr. Bernell
Baldwin, entitled, "Why is Fresh Air Fresh?" Baldwin pointed out that fresh air is
chemically different than the recirculated indoor air that most Americans breathe.
High quality fresh air is actually electrified. The life-giving oxygen molecule is
negatively charged or "negatively ionized." This negatively charged oxygen gives
rise to a number of benefits listed below:
1. Improved sense of well being 2. Increased rate and quality of
growth in plants and animals 3. Improved function of the lung's
protective cilia 4. Tranquilization and relaxation
(decreased anxiety)
5. Lowered body temperature 6. Lowered resting heart rate 7. Decreased survival of bacteria
and viruses in the air 8. Improved learning in mammals 9. Decreased severity of stomach
ulcers
What does all of this have to do with training you ask? Pay close attention to the second listed benefit of fresh air. It reads, “Increased rate and quality of growth in plants and animals.” In case you may have forgotten, humans are essentially animals too. Therefore, fresh air and sunlight can lead to increased muscle growth and athletic performance.
In addition to all the various benefits of being outdoors, sunlight produces vitamins vital to our health and fresh air is chemically more favorable than the air indoors, which is often times recirculated and polluted. My point here is that training for muscle growth, strength and power is greatly improved with regular outdoor exercise sessions.
This book will explore in detail many unique outdoor options to conventional exercise. We will discuss training styles such as power, strength and endurance training as well as general physical preparedness and bodybuilding programs mostly using objects or equipment found in urban settings. In addition, numerous sample workouts and program design principles will be included complete with photos and descriptions.
Functional Fitness and Calisthenics
Functional fitness is one of the latest buzz words in the health and fitness
industry; however it has been around for centuries in the form of calisthenics.
The name calisthenics is Greek in origin, a combination of the words kalos, 'beauty' and
sthénos, 'strength'.
Essentially calisthenics is a form of exercise consisting of a variety of simple
movements usually performed without weights or other equipment that are
intended to increase body strength and flexibility using the weight of one's own
body for resistance. Calisthenics are used by the military to quickly prepare a
soldier for battle and are therefore considered to be the most functional
exercises.
Functional fitness is absolutely the most important form of exercise because it
trains your body to handle real life situations.
Functional fitness training develops muscular integration. It moves your body
through space and makes muscle groups work together. Classical strength
training and bodybuilding isolates muscles, thus preventing the body from
integrating muscle groups. What difference does it make if you can leg press 500
pounds then throw your back out carrying groceries to your car?
This is a form of training that has withstood the test of time, because these
exercises evolved along with natural human movement patterns not contrary to
them. This system is true functional fitness. If done consistently, you will have
the power to transform yourself into a highly trained athlete anywhere, anytime.
Body Check
Better check yourself than wreck yourself
When preparing your car for a trip or a race, you are going to check the tires,
brakes, fluid levels and fill the tank. The same principle applies when you are
expecting your body to perform.
We are in continuous communication with our physical body, our emotional and
mental ” bodies.” If you can learn to listen to your physical body and give it
what it requires consistently your results will be optimal.
In addition, greater self awareness is required for the body to change. Changes
in the body begin in the mind; therefore it is necessary to know our bodies so
that we get the best results from our training.
Body:
Before beginning your training session or upon awakening, take 5-10 minutes to
check in with how you are feeling. Begin by taking a few slow deep breaths,
closing your eyes and scanning your body starting with the feet and ending with
the head and face.
• Put your full attention into your feet for a minute or so. Then slowly work
up into the lower leg, upper leg, torso, arms, head and face. Give each
part a minute of your attention. Check deep into the muscles and bones.
How do they feel? Are you cold, tense, warm, strong, weak or injured in
any area? Pay attention to any information your body is giving you. You
will use this information to adapt your training based on your body’s
natural rhythms.
Mind and Spirit:
Our mental state has a huge impact on our performance and recovery. After
scanning the body, check into your mind and spirit. How are you feeling? Are
you happy, depressed, anxious, calm, angry, tired, energetic, feeling love or
experiencing gratitude for what you have in life? To get the best results from
training and from life for that matter, we need to be in a state of love and
gratitude. If you find that you are depressed, angry or anxious do the following
exercise. Take a few deep breaths and observe where the feeling is located in
your body. I feel anger in my face as heat, stress as tension in my neck and
upper back, depression in my chest as a heavy heart and anxiety in my stomach
like butterflies. Let yourself feel the emotion. Continue breathing deeply until the
sensation associated with the feeling starts to subside. Now take a couple of
minutes to think of the things in your life that you are grateful for. If you need
help, here is a hint. Try saying, “I am grateful for my health and that I am able
to exercise.” Replace the negative feeling you just experienced with a feeling of
gratitude. Now get warmed up and kick some ass!
Principles of Training:
Progressive Intensity: The keys to unlock your true potential
In order for a muscle to develop it must be stressed consistently with progressive
levels of intensity. After training (stress), the muscle must be given adequate
nutrition and rest to recover and adapt.
Regardless of what level program you are following, strive to increase the
intensity of your workout each time you train. This can be done in the following
ways.
How to Raise Intensity:
� Add one repetition to an exercise every time you train.
� Perform repetitions slowly.
� Decrease rest periods in between sets.
� Pause at the end of a set then try and perform additional reps.
� Perform two different exercises back to back without rest.
• Fact: The major barriers most people face when trying to increase physical activity are time, access to convenient facilities, and safe environments in which to be active.
(Citation: U.S. Department of Health and Human Services)
Warm up and mobilization:
Before engaging in any activity it is vital to mobilize the joints and warm up the
body. Mobilization exercises lubricate the joints and bring blood into the
muscles. Most importantly, however, mobilization brings greater elasticity to the
tendons surrounding the spine and the joints, preventing injury and increasing
performance.
Begin each exercise session with this series of mobilization exercises known as
“The Sun Salutations” in yoga. Yoga has been practiced for thousands of years.
Yoga is still popular today is because it is highly effective.
Perform 6-12 cycles of the following series working towards a smooth transition
between postures. Go at the pace of your breath and move according to your
flexibility. Do not rush or over extend your joints.
• Fact: Moderate daily physical activity can reduce substantially the risk of developing or
dying from cardiovascular disease, type 2 diabetes, and certain cancers, such as colon cancer. Daily physical activity helps to lower blood pressure and cholesterol, helps
prevent or retard osteoporosis, and helps reduce obesity, symptoms of anxiety and
depression, and symptoms of arthritis.
(National Center for Health Statistics 1996)
The following warm up and joint mobilization exercise series is for all levels of
fitness.
Warm up: Perform 6-12 cycles of sun salutations
There is no limitation to the number of exercises that can be performed without
equipment in an outdoor setting. We are only limited by our minds via imagination and
creativity. Here are pictures of sample exercises using only what were found in our
environment during the time of shooting.
Many of these movements are extremely challenging and should only be performed with
a spotter only after basic exercises can be executed easily. I will describe the muscle
groups worked and how we felt during the movement and what our results were
afterwards.
I encourage you to experiment and have fun with your training. Take a friend with you
and go out with the intention of trying something completely new. Challenge your body
and it will respond by growing in the ways you want it to.
Exercise Selections:
Partner Pistols
This is a unique twist on a great exercise. The key to making this exercise effective is to
keep tension in the arms by pulling consistently against your partner. Keep your arm
straight at all times and pull by retracting the shoulder blade and flexing the lats. Do
each rep slowly and follow your partners pace. Do not drop or rise quickly, rather stay
connected by maintaining strict posture and focus on your partner’s movements. This
exercise is great for building strength in the posterior muscle groups, balance and is
effective in developing the entire leg including the calf.
Split Squats variation number 1
This exercise is another great leg muscle and balance developer. In this variation we are
pushing the hip back so that our shin remains perpendicular to the ground. This takes
the stress off of the knee and puts it on the quadriceps. I experienced a great stretch in
the hip flexors of the back leg as well as the quadriceps. This exercise also develops the
gluteus as they are engaged during both stages of the movement.
Split squat variation number 2
Here we are doing a modified on leg deadlift. Reach down with the hands until you can
touch your front foot. This engages more of the gluteus and the hamstrings. The lower
back and core muscles deep along the spine are activated by keeping the head and chest
up while maintaining the pelvis facing forward. Do not allow your body to twist as you
descend, rather keep the chest and pelvis facing forward.
Partner squats
As crazy as this exercise looks, it is actually quite simple. Have your partner cross his
arms and legs while standing beside you. You then squat down, raise your arms and
your partner lean sideways until he is laying across your shoulders. It is very important
to keep your head and chest up while maintaining a flat back. It is easy to be pitched
forwards so you must engage your abs and back intensely to remain upright and
balanced. This exercise is similar to doing a high bar Olympic squat.
Squat Jumps in sand
There is no better way to increase power and vertical leap than to jump in the sand. This
allows for a low impact landing; however this exercise is much more challenging due to
the sand giving way under foot as you push against it. The harder you try to jump, the
more difficult it becomes. Here I am jumping from a low elevation to a sand bar
approximately 4 feet high. I then jump backwards to my starting position and quickly
explode back up to the top of the sand bar getting a plyometric effect. I perform
between 6-8 reps of this exercise.
Side splits using a swing
Flexibility begins in the mind. We must first give our bodies permission to open up in this
fashion. This kind of deep stretching is a lesson in surrender. This exercise demands
exceptional flexibility and strength in the adductor muscle groups. In order for a man to
perform side splits considerable time must be invested in static stretching to lengthen the
ligaments in the groin area. If you are interested in developing the flexibility for the side
splits go to westcoastkettlebell.com and check our articles on progressive flexibility.
There is a certain series stretches that must be followed allow the joints to open for side
splits. You will find this series on our site.
Here Mike is showing the front split version of this exercise. He is actually smiling at the
bottom position on the far right. This exercise requires more strength and flexibility in
the quadriceps and hamstrings as opposed to the side splits which require primarily the
adductors. Once again go slowly on this exercise. If you go only a millimeter further per
day that is 365 millimeters in a year which will get your legs wrapped around your head.
Tough grip pull-ups
Here we have found a thick beam on a swing set that made an awesome pull-up bar
which put tremendous additional stress on our hands, wrist and forearms. The pump we
got in our arms was impressive and this exercise really hit the back and abs in a unique
way.
Towel Rows
This simple yet effective exercise can be done on any acceptable support. At home I do
these on my chin-up bar; in the park I use a tree. Key to making it effective is to have
your feet as far forward as possible and leaning most of your bodyweight backwards. To
increase intensity even more push your hips back and turn your palms up to mimic an
underhand row. Be sure to extend the arms and allow the shoulder blades to come
forward in the starting position. Then draw the elbows back alongside the body and
squeeze the shoulder blades together at the top position, pause and lower yourself slowly
to emphasize time under tension.
Prone Hanging Row
This is an extreme version of the towel row. You will require adequate grip strength and
tough hands not to mention strong upper back and lats. However, the muscle group that
receives equal stress is the core and abdominals. Be sure to keep your body straight as a
rail, and maintain the head and neck aligned with the spine. In other words, do not
strain your neck to touch your nose to your hands. Six to eight repetitions is generally
enough to reach muscular failure if you pause briefly at the top.
To place even greater emphasis on the core muscles raise one leg straight up to the sky
and hold it in this position throughout the exercise. This is a great strength builder, as
well as, a good way to toughen up. Remember, to build a strong back we must
challenge it in every direction the spine moves. The spine rotates, moves from side to
side and front to back with every other possible combination of these directions in
between. This exercise provides rotational stress, spinal stabilization, scapular retraction
and tremendous core activation. If you did not have a good grip before starting this, you
will now out of pure necessity.
Partner Pull and Press
This exercise is started like a one arm row. Your partner leans back while you pull him
towards you using the biceps, lats and core muscles. Without stopping, press the arm
upwards overhead rotating the hand to bring the palm facing forwards. It is important
that your partner holds his body properly as to give you adequate resistance. Lower your
arm slowly as the eccentric portions of bodyweight exercises are the most important part
of the movement.
Towel Indian Wrestle
This is a great whole body pushing and pulling exercise requiring strength, balance,
speed and skill. The goal is to get your opponent off balance by forcefully pushing and
pulling against them. This exercise teaches us a great deal about our center of balance
and learning how to become grounded. Being grounded means having a strong
connection to the earth, or being able to feel through the feet. In addition, strategy and
strength play a big role in being able to throw someone off balance. This can be very
challenging because the only connection we have to our opponent is one hand on a
towel.
Inverted Push-up
Dive bomber Push-up
Handstand Push-up
Training Programs
Level 1 Program -
The level 1 program is designed for people who have little or no exercise
experience. This program will help the trainee become strong enough to
perform pull-ups, push-ups and core exercises. In addition, the level 1 program
will strengthen and condition the entire body for transition into higher level
programs.
Level 1 Strength Program: 3 training days per week with 1-2 days rest in
between workouts. This program focuses on conditioning and increasing your
ability to do full bodyweight exercises such as push-ups, pull-ups and lunges.
Perform this program for 4-12 weeks or until you are comfortable performing 8-
12 reps of each exercise.
� Tip: If you have not exercised in the last 60-90 days, expect some
soreness. To increase your recovery time eat protein with each meal, get
adequate sleep, drink at least 10-12 glasses of water per day, stretch
after training and try a hot bath to relieve soreness.
Warm Up and Mobilization: Take 5-10 minutes to warm up and move your
joints through a full range of motion. If you find the Sun Salutation series too
challenging, try doing 2-3 sets of 10-15 jumping jacks followed by 2-3 sets of 5-
10 squats. It is also helpful to rotate the shoulder joints by doing arm circles and
to flex the back by leaning forward, backwards and to the sides. Once you feel
warmed up with a light sweat you are ready to proceed to the level 1 workout.
Day 1
Push-ups: Perform 5 sets of 3-5 repetitions total of 15-25 push-ups. If you
cannot perform 3 push-ups in good form elevate your hands as shown in the
video until you reach a height where you can perform them.
Pull-ups: Perform 5 sets of 3 negative pull-ups followed by 3 sets of flexed arm
hangs holding the position as long as possible.
Squats: Perform 5 sets of 15-20 reps in good form.
Crunches: Perform 5 sets of 6-8 reps.
Day 2
Piked push-ups: Perform 5 sets of 6-8 reps. If you cannot perform 6 push-
ups elevate your hands until you reach a height where you can perform them in
good form.
Towel Rows: Perform 5 sets of 6-8 reps. Place your feet forward or backward
so that you can complete at least 6 reps per set.
Front Lunges: Perform 5 sets of 6-8 reps per leg. If you have trouble
performing 6 reps step onto an elevated platform to make the exercise easier.
Plank: Perform 3 sets of planks holding the position as long as possible. If you
cannot hold your body in this position for at least 10 seconds, elevate your upper
body until the exercise become possible. A good way to do this is to get into
push-up position and hold it for as long as possible.
Day 3 - Record Setting Day!
Today you will warm up thoroughly and try to set new records in the following
exercises:
1) Number of push-ups performed in one set
2) Number of squats performed in one set
3) Amount of time doing a flexed arm hang
4) Amount of time doing a plank
Each week strive to break your previous record.
� Tip: Be sure to warm up by doing 1-2 sets of each exercise for a few
reps or hold the position for a few seconds. Take about 1-2 minutes rest
between exercises, and remember to breathe during the exercise as it will
help your performance.
Level 2 Program:
Circuit/Strength Training Program: 4 training days per week with 1 day of
rest in between sessions. Two training days will be spent doing circuit training
and two days will focus on building strength. This program will increase power,
strength, endurance and condition the cardio-pulmonary system.
� Tip: It helps to set up whatever you need to do the circuit training
exercises before beginning so that no time is wasted in between
exercises.
Warm up and Mobilization: Take 5-10 minutes to warm up and mobilize your
joints using the Sun Salutations before each training session.
Day 1- Circuit
After warm up perform 4-6 cycles of the following series without rest in between
exercises.
Squat: 10-15 reps
Push-up: 6-8 reps
Crunches: 20-30 reps
Pull-ups: 1 set to failure
Forward Lunges: 6-8 reps
Pike push-ups: 6-8 reps
Mountain Climber Plank (Variation 2): 6-8 reps each leg
Towel Rows: 6-8 reps
Day 2 – Strength
� Tip: 1) If you can do more than 8 reps of an exercise, switch to the
more difficult exercise in parenthesis.
2) Make sure the water bag is heavy enough to allow no more than
the specified number of reps to be completed.
3) Take 1-3 minutes rest in between sets.
Squat Jumps: 3 sets to failure (Jump until you can no longer get off the
ground)
Reverse Lunges: 3 sets of 6-8 reps (Split squats)
Pike Push-up: 3 sets of 6-8 reps (Handstand push-up)
Lateral raise with water bag: 2 sets of 6-8 reps each arm
Skull Crushers: 3 sets of 6-8 (Place feet further away from hands and/or lower
hand position)
Hammer Curl with water bag: 3 sets of 6-8 reps each arm
Day 3 – Circuit
After warm up perform 4-6 cycles of the following series without rest in between
exercises.
Dive-bomber Push-ups: 6-8 reps
Rotational Crunch: 15-20 reps
Split Squat: 6-8 reps
Underhand Pull-up: one set to failure
Reverse Crunch: 6-8 reps
Towel Rows: 6-8 reps
Reverse Lunges: 6-8 reps
Wide Push-ups: 10-12 reps
Day 4 – Strength
� Tip: 1) If you can do more than 8 reps of an exercise, switch to the
more difficult exercise in parenthesis.
2) Make sure the water bag is heavy enough to allow no more than
the specified number of reps to be completed.
3) Take 1-3 minutes rest in between sets.
Pull-ups: 3 sets to failure
Towel Rows: 3 sets 8-10 reps (Horizontal bodyweight rows using pull-up bar)
Modified Rows: 2 sets 6-8 reps
Dips: 3 sets 10-12 reps
Wide Push-ups: 3 sets to failure (Feet elevated push-ups)
Incline Narrow Grip Push-ups: 2 sets 6-8 reps (Same exercise to failure
Level 3 Program:
Strength, Mass and Power: This program requires 4 training days per week
and focuses on one body part per day. Best results are found with a two day
on/one day off, two day on/two day off training schedule. The Level 3 program
uses the most difficult exercises and places multiple exercises into one set.
These exercises are to be performed back to back without rest in between
exercises.
Warm up and Mobilization: Take 5-10 minutes to warm up and mobilize your
joints using the Sun Salutations before each training session.
Day 1 – Lower Body and Core
The following groups of 3 or more exercises are to be performed back to back
with no more than 30 seconds rest in between exercises. Perform 3-4 cycles of
these 3 exercises resting approximately 1-2 minutes between cycles.
Cycle 1:
Squat Jumps: 15-30 reps
Split Squats: 6-12 reps each leg
Reverse Lunges: to failure
Cycle 2:
Forward Lunges: 10-20 reps each leg
Wide Stance Squats: to failure
One Leg Calf Raises: To Failure on each leg followed by calf raises with
both legs
Core Cycle:
Reverse Crunches: 6-8 reps
Rotational Crunch: 10-12 reps
Plank Variation 2: To Failure
Day 2 – Chest and Triceps
The following groups of 3 or more exercises are to be performed back to back
with no more than 30 seconds rest in between exercises. Perform 3-4 cycles of
these 3 exercises resting approximately 1-2 minutes between cycles.
Cycle 1:
Dips: 10-20 reps
Advanced Push-up Variation 2: To failure
Wide Grip Push-ups: To failure
Cycle 2:
Narrow Push-up: 10-20 reps
Skull Crusher: 6-8 reps
Incline Push-up Narrow: To failure
Day 3 – Back and Biceps
The following groups of 3 or more exercises are to be performed back to back
with no more than 30 seconds rest in between exercises. Perform 3-4 cycles of
these 3 exercises resting approximately 1-2 minutes between cycles.
Cycle 1:
Pull-ups: To failure
Negative Pull-ups: 4-6 reps
One Arm Row: 6-8 reps
Modified Row: 8-12 reps
Cycle 2:
Underhand Pull-ups: To failure
Reverse Curls: 6-8 reps
Hammer Curls: To failure
Day 4 – Shoulders and Core
The following groups of 2 or more exercises are to be performed back to back
with no more than 30 seconds rest in between exercises. Perform 3-4 cycles of
these 3 exercises resting approximately 1-2 minutes between cycles.
Cycle 1:
Handstand Push-ups: To failure
Piked Push-ups: 6-8 reps
Bent Lateral Raises: 6-8 reps
Cycle 2:
Dive-bomber Push-ups: 8-12 reps
Lateral Raises: 6-8 reps
Core Cycle:
Reverse Crunch: 6-8 reps
Plank Variation 2: 10-12 reps each leg
Crunches: To failure
Plank: To failure
Keys to Progress:
Progressive Intensity: The keys to unlock your true potential
In order for a muscle to develop it must be stressed consistently with progressive
levels of intensity. After training (stress), the muscle must be given adequate
nutrition and rest to recover and adapt.
Regardless of what level program you are following, strive to increase the
intensity of your workout each time you train. This can be done in the following
ways.
How to Raise Intensity:
� Add one repetition to an exercise every time you train.
� Perform repetitions slowly.
� Decrease rest periods in between sets.
� Pause at the end of a set then try and perform additional reps.
� Perform two different exercises back to back without rest.
Conclusion:
We genuinely thank you for reading the Urban Fitness Encyclopedia, and hope
that you will use this manual everywhere you workout. These methods of
training are based on thousands of years of human movement and experience.
They are a true and real exercise form that will get you results. The information
is yours now, and it is up to you what you do with it.
The greatest thing about training with bodyweight is that it can be done
anywhere at any time. We are looking forward to hearing about your progress.
Please feel free to e-mail us with any questions or stories at robert@anbolic-
systems.com and check back with us often at www.dogtownkettlebellclub.com
as well as www.westcoastkettlebell.com for new products and updates.
Check www.anbolic-systems.com every week for new hardcore workouts
designed to blast your progress through the roof.
We ask that you do one thing with the information that you have here. That one
thing is to share it with others. Being healthy and functionally fit is one of the
greatest gifts a person can enjoy because it will enrich every aspect of your life
and the lives of people around you. We are asking that you do your part by not
keeping this a secret. Be strong and remain free.
About the Author: Robert McKee is a world record holding strength athlete, trainer and sports nutrition consultant with over thirteen years in the fitness industry. McKee’s clients have included people from all backgrounds and walks of life including busy professionals, homemakers, post surgical patients, disabled persons, world champion and Olympic athletes, actors, models and competitors at every level. McKee’s client athletes and coaches include Olympic Sprinter Mark Lewis-Francis (England), professional heavyweight boxer Peter Paulino, mixed martial artist/fight choreographer Jay Gillespie, Tae Kwon do champion Chris Davis, Thomas Bleiker five time European arm wrestling champion, Neil Bell world champion arm wrestler, Jerzy Gregorek Olympic weightlifting world record holder, Inga Pitchy world champion ITF Taekwondo and Jason Evans professional BMX rider. Robert has been featured in Men’s Fitness, Powerlifting USA magazine and in numerous training videos. Look for his articles in Testosterone Magazine and his upcoming training DVD, Harmonic Training. Robert McKee has developed the Constructivist System based on learning theory. McKee says, "I teach people how to raise their awareness about themselves so
that they will know instinctively how to train and eat for their individual body type. I do this through a series of unique exercises that serve both as diagnostic tools and self teachers. No longer will you have to guess or adopt other people’s methods that are not giving results you seek.” http://dogtownkettlebellclub.com http://westcoastkettlebell.com http://prisonyardworkout.com http://anabolic-systems.com [email protected]
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