Body Transformation Using CST: watch John Sifferman transform his body with Clubbells and Circular Strength Training

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February 14, 2009 – Valentines Day

BodyFlow practice (15 minutes) – long arm roll, neck roll
15 lb clubbell practice (10 minutes) – various exercises

1 hour at the dog park

Evening Strength Session:

All sets performed between 60-80% exertion

Repeat 3X, no rest between exercises, 30 seconds rest at end of each circuit
Mixed grip pullups (with my new doorway pullup bar)
Lateral lunges
Deep range of motion pushups with Perfect Pushup handles
15 lb clubbell side swipes, both grips

Repeat 3X, no rest between exercises, 30 seconds rest at end of each circuit
Mixed grip pullups
Alternating Front/Reverse Lunges
Murdock Screwing Pushups
Single-arm 15 lb clubbell mills

Repeat 3X, no rest between exercises, 30 seconds rest at end of each circuit
Mixed grip pullups
Bulgarian Split Squats, both legs
Incline pushups with feet elevated
Two-handed 15 lb clubbell shoulder cast into side flag position

5 Minutes of full body vibrations, limbs and total body drills

20 minutes of Prasara Yoga – Child –> Cat –> Upward Dog, Prone scorpion, Wind removing pose, 1/2 spinal twisting pose, Downward Facing Dog, Plow

1 more minute of vibrations to finish.

Post-workout Valentines Day shake – what else other than a chocolate shake with milk, cottage cheese, yogurt, rolled oats, cinnamon, chocolate whey protein, and ice cubes.

Dinner is Sweet Marinated Steak Tips and Seasoned Baked Potatoes (garlic, white wine, red pepper) – (and some Tuscan Cabernet, courtesy of my good friend Kyle Battis).

G’night all.

To your health and success,

Fitness Professional and Clubbell Athlete

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