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 Robert@anabolic-systems.com