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 The Kettlebell-Bodyweight Training Solution For Home Based Workouts

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PostSubject: The Kettlebell-Bodyweight Training Solution For Home Based Workouts   Tue Nov 27, 2012 10:24 pm

The Kettlebell-Bodyweight Training Solution For Home Based Workouts



By Mike Mahler








I am a big fan of utilizing a variety of training tools such as barbell work, kettlebells, dumbbells, battling ropes, sledgehammer work, and clubbells. However, not everyone has access to such equipment and moreover sometimes life gets in the way of training and you have to focus on what you can do at your home gym.



Most of my readers are kettlebell trainees so this week, I am going to cover a solid strength and conditioning workout that focuses on kettlebell training for strength work and then kettlebells and bodyweight exercises for conditioning. What should you do if you don't have any kettlebells? Go get some! shame on you for being a fan of my work and not having any kettlebells!



Four workouts per week is plenty for most trainees and many make the mistake of not only training too long but training too often. Focus on the major players in your workouts, get in some high quality sets and then get on with your life. If you can train for two hour it means you're not pushing it anywhere near as much as you should and you're wasting time.



I can get in an effective full body workout in less time than it takes most trainees to go through their chest and biceps routine or mindless work on painfully boring cardio machines. Don't make your workouts your life. Get in a high quality workout in an hour or less and move on.



On Monday and Thursday, you're gong to focus on strength work and on Tuesday and Friday conditioning work.



Monday



A-1: Lockout Kettlebell Military Press 4x5 each side (lockout one bell and keep it there while you complete five presses with the other arm. Then switch dies and repeat)



A-2: Alternating KB Bent-over Row Hold 4x5 each side (pull one bell to the fully contracted position and hold it there while you complete five reps with the other arm. Switch side and repeat. Get ready for a serious lat pump)



Do a set of A-1 and then rest for 90 seconds before completing a set of A-2. Rest for another 90 seconds and complete another set of A-1. Keep going back and forth until you have completed all of the sets. When you can do four sets of five each side, move up to 4x6. Move up to heavier kettlebells when you can complete 4x8 and start over at 4x5.



B-1: Double KB Front Squat 4x6 (1 second pause at the bottom of each rep)



B-2: Double KB Swing 4x6



Do a set of B-1 and then rest for 90 seconds before completing a set of B-2. Rest for another 90 seconds and complete another set of B-1. Keep going back and forth until you have completed all of the sets. When you can do four sets of six, move up to 4x7. Move up to heavier kettlebells when you can complete 4x10 and start over at 4x6.



Tuesday



Five rounds:



Dive Bomber Pushups 1x12

One-arm KB Bent-over Row 1x12 each side

Hindu Squat 1x25

Hand to hand KB Swing 1x12 each side

Slow and controlled Sit-ups 1x12 (2 seconds up and 4 seconds down. Avoid momentum)



Take 45 second breaks in between each exercise and 90 second breaks at the end of each round. When you can complete five rounds, reduce the breaks to 30 seconds.



Thursday



A-1: Double KB Military Press 4x5 (fixate the lockout for a second on each rep)



A-2: Alternating KB Renegade Row 4x5 each side (hold the top of each rep for one second and avoid excessive rotation)



Do a set of A-1 and then rest for 90 seconds before completing a set of A-2. Rest for another 90 seconds and complete another set of A-1. Keep going back and forth until you have completed all of the sets. When you can do four sets of five, move up to 4x6. Move up to heavier kettlebells when you can complete 4x8 and start over at 4x5.



B-1: Low Position Walking KB Lunge 4x6 each side (stay as low as possible to keep the focus on the quads. Come up just high enough to step forward)



B-2: Double KB Swing 4x6 (outside the feet to load up the legs more)



Do a set of B-1 and then rest for 90 seconds before completing a set of B-2. Rest for another 90 seconds and complete another set of B-1. Keep going back and forth until you have completed all of the sets. When you can do four sets of six, move up to 4x7. Move up to heavier kettlebells when you can complete 4x10 and start over at 4x6.



Friday



Five rounds of



Jumping Lunges 1x12 each side

One-arm KB Bent-over row 1x10 each side

Hindu Pushups 1x15

One-arm KB Snatch 1x12 each side

V-ups 1x12



Take 45 second breaks in between each exercise. When you can complete eight rounds, reduce the breaks in between sets to 30 seconds.



For variety you can do sprinting in place of any of the conditioning workouts. Six all out 100 yard dashes is an incredible conditioning workout and quite the mood booster. Great for improving insulin and leptin sensitivity and ramping up growth hormone as well.



Make sure to have fun with training so change around some the exercises if needed to personalize the program to your needs. Just make sure to focus on compound exercises and quality of wor
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