Tag Archives: kettlebell
If you find yourself stuck for time here is a 20min workout that will hit most of the major muscle groups in the body, improve your CV and also bring down your body fat levels. The idea is to aim to do more in the same amount of time, thus increasing the volume, intensity and destiny of your workouts along with your work capacity.
These workouts can be done daily, all you need do is alternate the two pull body lifts day to day. Use one or two kettlebells for the main lifts.
– Kettlebell Swing
– Clean & Press (or Jerk)
– Kettlebell Swing
*A note: If you are a complete beginner you can do a simple workout of kettlebell swings as the main 10min workout with goblet squats, press ups and rows as the warm up until you learn/master the skills of the C/J & S.
The sets and reps will be very simple as the workouts will be based on time. After a general warm up of 5min this leaves you 15min to workout being split in to a 10min solid block of work then 5min warm down.
5min – Warm Up – Swings
10min – Clean & Press/Jerk or Snatch
5min – Warm Down – Swings
You warm up and warm down swings will all be crisp reps, so 5,10,20 or however many feel crisp, strong and snappy.
Perform your reps in the two key exercises (C/J or S) and when you need to rest of you find your form/speed slowing down you place the kettlebells down and rest as needed. The more advanced you get you will find you can rest in the rack position in the C/J and the overhead lockout in the Snatch.
This workout looks easy enough on paper, however a word to the wise… It isn’t. Remember to vary the loads as needed, wave through heavy days, medium days and light days, don’t attempt to use the same weight everyday as this can cause not only excessive fatigue but damage to your hands and potential injury.
In the early stages I would structure it as follows:
Monday – Heavy
Tuesday – Light
Wednesday – Medium
Thursday – Light
Friday – Heavy
Saturday – Light
Sunday – Medium
So you have a light day after a heavy or medium day. The more advanced you get you can have more medium days.
The idea of this workout is to build cumulative volume over the week, that is what will help you strip fat, build lean muscle and increase your overall fitness.
I have written various posts about getting in quality workouts in a short space of time, I have recently been asked to devise a workout that can be done in as little as 10min upon waking up.
Before you read on there is are a couple of investments you will ned to make:
– Buy a set of 3 or 6 Kettlebells (12,16,20 for woman & 16,20,24 for men) or Buy an adjustable pair of dumbbells.
– A stop watch or Gym Boss timer
– Skipping Rope
These will cost perhaps around £100 depending on where you look, but they will be worth the investment.
The format of the workout is simple, you will only be required to use one or two kettlebells. 2 will make for greater results in the future, but build yourself up to them, there’s no point in killing yourself.
Here is how it works:
Exercises Choices – Pick 1,2,3,4 or how every many you want, you may also add in some of your own favourite exercises if I haven’t listed them.
Bent Over Row
Workout Choices – Pick one of the following modalities and repeat for 10min.
– 1 rep increasing ladder. Start at one of each exercise then add 1 rep the second time through, it will look like this 1,2,3,4,5 etc. Go until you fail to hit your target reps then start again at 1 and repeat until 10min is up.
– Simple Circuit. Perform one exercise for 1 min then skip for 1 min.
– 1 Lift a Day. Pick a lift and do as many reps as you can in 10 min, simple.
Those three simple protocols will help you build strength, lean muscle and burn fat all in 10 min just after you wake up.
I recommend doing these workouts fasted (not having eaten anything).