Do you ever feel like you have no time to for your workout? You may think that in order to get a decent workout you need to spend hours in the gym doing multiple sets of curls and bench press, of course followed up by thirty to forty minutes of cardio. Well, fortunately you don't need to spend hours in the gym blasting your biceps and chest or forty minutes on the elliptical, unless of course you want to. All you need is 15-30 minutes and a Kettlebell three times a week done in the comfort of your home. If your goal is to get yourself and keep yourself in great shape, build some lean muscle and lose some fat, the program I'm about to show you could be perfect for your hectic lifestyle.
The following are some sample time- saver workouts that can be performed with one or two kettlebells . If you have never trained with Kettlebells, you will have to be brought up to speed with your technique. I recommend you watch the Russian Kettlebell Challenge DVD by Pavel Tsatsouline, or look up an RKC in your area by logging on to http://www.dragondoor.com. You could also log on to our web site, www.trainingroomfit.com and watch our sample training videos. It will be well worth your time and money for a few hours of professional instruction. This can save you from potential injury as well as expensive gym memberships. Of course before engaging in any type of training of this nature you should first consult a physician. And, before training with kettlebells, there are certain safety concerns you must consider. Always master the swing before moving on to any other drill. By mastering the swing, you are assuring that your body is in proper alignment during all other kb exercises. Proper body tension, breathing, use of hip snap and locking of the knees are crucial. The swing is the foundation of all other exercises to follow and should be practiced consistently. It is included in the dynamic warm-up out lined in this article.
I will give you four different workouts: 1 KB workout A and B, and 2 KB workout A and B. 1KB workout A and B are done with one Kettlebell. Workout A will be more for a beginner, workout B more advanced. 2 KB workout A and B are performed with two kettlebells, with workout A being the lesser of the evil. Each training session begins with a warm up. The dynamic kb warm up will be described below. Another effective warm up of choice would be jump rope. The goal of the warm-up is to raise the heart rate and core temperature of the body, increasing mobility of muscles and joints in order to prepare for rigorous work.
Each session begins with a full body drill preceded by an upper body drill, a lower body, another upper body, and finishing with abs and low back. This is done in order to let your body recover in some areas while other areas are being worked. Train smart, never train to muscle failure while using kettlebells, this may compromise form and cause potential injury. If you feel your technique starting to fade, stop what you are doing and put down the bell.
Thirty seconds should be spent at each station with a one minute rest between stations unless you are in decent shape, then take 45 sec. rest and progress down to 30 sec. then eventually to 15 sec. rest between stations. Work up to three rounds with a 2 min. recovery between rounds. You may not need the full 2 min. if you are in decent shape. Eventually you will want to get through all three rounds with a 30 sec. rest between each round. These workouts are designed for those who already have some kb experience and have completely mastered the kb swing, as well as the breathing and tension techniques outlined in the Russian Kettlebell Challenge. Make sure to log your workouts so you know exactly what you have done and can chart progress.
1 KB Workout A
Dynamic kb warm up
Two hand bottoms up thruster
1 arm row
Tactical lunge
Cry Baby
Superman
1 KB Workout B
Dynamic kb warm up
Pull/catch/squat/press combo
Modified renegade row
Duck unders @ chest high
Kb push up
Plank
Of course by now you have mastered all of the crucial techniques involved with kb training. You are proficient with your swings (1 hand and 2 hands); you have mastered the clean, double clean and are comfortable in the rack position. Once you have built up a pretty good strength and conditioning base through workouts A and B, and have mastered all of these techniques, it is now time to blast your body with double kb drills. Here are two different workouts that can be done using the same work and rest format as you did with the single kb drills.
2 KB Workout A
Dynamic warm-up
Clean/ front squat
Kb pushup
Double kb swing
Bent over row
Cry babies
2 KB Workout B
Dynamic warm-up
Clean/squat/press
Renegade row
Double high pull
Turkish half-ups 5/5
Supermans
Below is a list of exercises included in the kb dynamic warm up. This is an efficient way of preparing you for the kb workouts. This warm up also helps teach you to stay tight in the abs, low back and glutes. It is crucial to stay tight in these areas in order to execute the lifts safely and efficiently.
Do two to three rounds of:
Halos: 10 each way
Hot Potato: 10 each hand
Hand to hand pass: 10 each way
Low hand to hand pass: 10 each way
Figure 8: 10 each way
One hand swing: 10 each hand
So there you have it, four different workouts progressing from less evil to more evil that can be done within a thirty minute time span. Enjoy!
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