MTRW: Non Stop Fat Burner

Hi guys,

I have been diligent about my shoulder and was practicing the clean and press and swings for the kettlebell 100 snatch test – my final test before getting the RKC certification since I passed all other requirements. But today I was feeling like doing a different format so I do not get bored.

Workout Breakdown:Ā  3 rounds | timed

  1. Jackknife ring pull-ups | 10reps
  2. Barbell squat | 20 reps
  3. Dips | 6
  4. Barbell unilateral deadlift| 10 reps each side
  5. Kettlebell clean and press | 14 kg | 5 each side
  6. Barbell side lunge | 10 reps each side
  7. Bosu uneven push ups | 10 reps each side
  8. One leg pistol | 5 reps each side
  9. Kettlebell swings | 14kg | 10 reps each side
  10. Repeat | minimal or no rest

Well it’s been some time since I did that style of circuit so it took me 34 min 15 sec. I gave it all but looking back I could have taken less breaks šŸ™‚ I will repeat it next week and see how long it will take me. And please post your times it will be interesting to see your feedback.

Have a great day.


Esse Libere Fitness – Free To Be Fit


MTRW: Beach Ready

Hi guys,Ā Ā Ā 

It’s been a ruff couple of days. So here is my workout that I did yesterday.

Workout Breakdown: 1 min work | 10 restĀ  | 5 rounds | 6 exercises

Bonus Abs:

  • Incline leg raises
  • Decline crunch + side-to-side punch

Enjoy a protein snack and stretch.

Have a great day.


Esse Libere Fitness – Free To Be Fit

MTRW: Keep Pumping

Hi guys, I have been busy so here is the workout that I did on Friday.

Workout Breakdown: 4 sets | 25 reps

Superset 1:

  • Barbell Squat
  • Rope Pull-down

Superset 2:

  • Barbell Deadlift
  • Low Pulley Wide Grip Row

Superset 3:

  • Dumbbell Walking Lunges
  • Dumbell Shoulder Pres

SupersetĀ  4:

  • Seated Calf Raises
  • Prone Dumbbell Triceps Press + Skull Crushers

Superset 5:

  • Lateral Dumbbell Squat
  • Standing Wide Grip Barbell Biceps Curls


  • Decline Bench Leg Raises
  • Incline Bench Crunch

Stretch and enjoy a protein shake.


Esse Libere Fitness – Free To Be Free

Competition Prep: Kettlebell Power

Happy Saturday guys,

InĀ  my quest to prepare for the competition I cannot neglect my kettlebell training responsibilities so I can pass RKC instructor certification. Moreover, I know that I will have to tweak certain things that I do so my focus will be on building strength and endurance while safely working on the moves that I know would not cause injury and already practiced with my other coaches during training that I took. For example, I now there are snatch requirements to pass and become RKC certified. But I am also new and very particular about understanding how exercise works (could not get a deadlift right untilĀ Mark Rippetoe showed me how – yes I need that level of detail to get it right).Ā  So instead of learning it the wrong way (did you know it takes about 350 repetitions to learn and then 3500 reps to relearn the right way due to established neurological patterns), I will practice kettlebell military presses and swings so I get used to the kettlebell and build power and then during the training I will only need to get move right because I will already build strength (this is just one example of course).

I am in week 1 with a 3 whole body workouts per week split. The second workout is mid in intensity (90%-80% of ROM) which is perfect because I am pretty new to kettlebells so I will be starting at a lighter weight compared to my full capacity so I can nail the form. The goal is to work up to 16kg kettlebell for the test.

That said, the second weightlifting day of the first week is devoted to kettlebells – as if you already did not figure this one out šŸ™‚

Here is the workout for today:

3 sets | 25 reps

  • Unilateral Kettlebell Military Press
  • Kettlebell Renegade Row
  • Double Kettlebell Lunge
  • Kettlebell Swing
  • Turkish Get-ups

Stretch and enjoy your post-workout granola snack.


Esse Libere Fitness – Free To Be Fit

Click here in case you would like to get some kettlebells

MTRW: Whole Body Tune Up

Hi guys,

Since I am starting my competition prep, I will be changing things up for the workout, I am looking to add muscle mass as well all loose a bit of fat. Since I did plyo and body weight training today, tomorrow isĀ  the time for the whole-body weight training routine. It has my favorite basics that are time tasted and proofed to show results as long as you put in the work. ( Picture – 3 months into competition prep for the 2011 OCB Eastern Regional Competition)

Workout Breakdown: 4 set | 25 reps | heavy – 100% of 1 Rep Max | rest 30-60 sec between sets

Sample Exercise



Work Set

Work Set

Dumbbell Biceps Curls


80 %


100 %

10.5 lb

12 lb

13.5 lb

15 lb

You can either alternate lower and upper body, that helps shorten the workout, or do first upper then lower on the same day, or split it into two workouts on separate days if you are short on time.

Lower Body:

  • Barbell Squat
  • Barbell Straight Leg Dead lift
  • Dumbbell Lateral Lunges
  • Dumbbell Backward Lunges
  • Standing Dumbbell Calf Raises

Upper Body:

  • Low Pulley Row
  • Seated Dumbbell Shoulder Press
  • Dumbbell Chest Press
  • Wide-grip Lat Front Pull-down
  • Dumbbell Biceps Curls
  • Dumbbell Triceps Extensions

Stretch and enjoy a post workout granola snack. Simply Delicious.


Esse Libere Fitness – Free To Be Fit