Now that I am back from Texas and able to train at home with my kettlebells again I decided to get right back at it. When I was away on business I mostly just hit the gym and lifted weights like a regular Joe. It was nice actually and I am going to get back in to weightlifting again. Look for an article on how to mix kettlebell and weight training together in an upcoming post.
Today's workout was pretty simple. The goal was to build up the strength in my core kettlebell lifts: Renegade Row, Overhead Squat, Clean and Press, and the Turkish Get-Up. My secondary goal was to burn fat.
Here is today's workout:
Mobility Work: 15 mins. I have very tight hips and am finally addressing this.
Warm-up: push ups, sit ups, squat wide out jumps, 3 sets of 10 non-stop
Core Work: Renegade Row 2x5, Overhead Squat with 1 53 lbs bell 2x10, Two kettlebell Clean and Press 2x5, and Turkish Get-up 2x2.
My core lifts were weak after only one weak without bells. I think I need to rest more on those trips!
Fat burning Circuit, non-stop done with a 53 lbs kettlebell:
Two handed swing x 20 reps, left hand swing x 5, right hand swing x 5, left high pull x 5, right high pull x 5, left clean x 5, right clean x 5, left snatch x 5, right snatch x 5, left rotational clean x 5, right rotational clean x 5, kettlebell lunge x 10, kettlebell clean into walkout x 10, prisoner lunges x 20, left squat and press x 5, right squat and press x 5, two handed swing x 20.
Rest 2 minutes, at this point I am dead and the next phase is just to dig deeper into my glycogen storage and really speed up the metabolism long term.
Two handed swing x 20, right swing x 5, left handed swing x 5, right handed swing x 5, left high pull x 5, right high pull x 5.
Rest 2 minutes, dying now and want to quit.
25 lbs plate on a towel, curls x 10 reps, triceps extensions x 10 reps, wood choppers x 10 reps each side, kettlebell swings x 15, deck squats x 5, kettlebell wood chopper x 20 reps.
And that was my workout. It took just under an hour. Yes there is a lot of sets and reps but if done pretty much non-stop it won't take too long. I just try to get as much work done in as little time as possible!
Here is a nice video to show you what workout density is all about!
Today's workout was pretty simple. The goal was to build up the strength in my core kettlebell lifts: Renegade Row, Overhead Squat, Clean and Press, and the Turkish Get-Up. My secondary goal was to burn fat.
Here is today's workout:
Mobility Work: 15 mins. I have very tight hips and am finally addressing this.
Warm-up: push ups, sit ups, squat wide out jumps, 3 sets of 10 non-stop
Core Work: Renegade Row 2x5, Overhead Squat with 1 53 lbs bell 2x10, Two kettlebell Clean and Press 2x5, and Turkish Get-up 2x2.
My core lifts were weak after only one weak without bells. I think I need to rest more on those trips!
Fat burning Circuit, non-stop done with a 53 lbs kettlebell:
Two handed swing x 20 reps, left hand swing x 5, right hand swing x 5, left high pull x 5, right high pull x 5, left clean x 5, right clean x 5, left snatch x 5, right snatch x 5, left rotational clean x 5, right rotational clean x 5, kettlebell lunge x 10, kettlebell clean into walkout x 10, prisoner lunges x 20, left squat and press x 5, right squat and press x 5, two handed swing x 20.
Rest 2 minutes, at this point I am dead and the next phase is just to dig deeper into my glycogen storage and really speed up the metabolism long term.
Two handed swing x 20, right swing x 5, left handed swing x 5, right handed swing x 5, left high pull x 5, right high pull x 5.
Rest 2 minutes, dying now and want to quit.
25 lbs plate on a towel, curls x 10 reps, triceps extensions x 10 reps, wood choppers x 10 reps each side, kettlebell swings x 15, deck squats x 5, kettlebell wood chopper x 20 reps.
And that was my workout. It took just under an hour. Yes there is a lot of sets and reps but if done pretty much non-stop it won't take too long. I just try to get as much work done in as little time as possible!
Here is a nice video to show you what workout density is all about!