Yesterday I did a workout in the park consisting of pushing and pulling with my upper body. I used monkey bars, blast straps and a kettlebell to force my upper body to grow. Today I am going to hit the lower body and force some growth in my legs. This workout is hypertrophy focused as I do a power workout earlier in the week, so don't be surprised by the high reps and lighter weight.
The kettlebell exercises I will use are rack squats, pistols, single leg deadlifts and up hill farmers walks to burn some fat. As this is a growth workout the reps will vary between 8-15 and the sets 3-4 depending on I feel. Rest periods will probably be about a minute, maybe less if I am feeling energetic. Here is the workout:
Rack Squats, 4 sets x 8-15 reps with one kettlebell in each hand racked on the shoulder. Squat ass to ankles each time.
Pistol Squats, 3 x 15, holding a light kettlebell in front on the first few sets. Going as deep as I can without falling over.
Single Leg Deadlift, 4 x 15, holding one kettlebell with both hands, focusing on keeping the leg straight and getting a great hamstring stretch.
Up Hill Farmers Walk, 3 x as long as possible each time, grab a kettlebell in each hand, start walking up stairs or a hill, stop when you drop a bell.
Planks 3 x 1 minute, stay tight until you fall down
Rack squats are pretty much the kettlebell equivalent of front squats, and I highly recommend front squats for leg size, core strength and hip mobility. But if you don't have a barbell, just use kettlebells. Pistol squats are tough, especially for the mobility challenged like myself. I am tighter than a nun on Sunday and pistols cause me all sorts of difficulty and embarrassment. That being said, if you suck at an exercise, it is the one to do. Unilateral leg work will really improve athletic performance and knee health. I do unilateral leg work all the time now. Single leg deadlifts are great for the entire posterior chain, and that can always get stronger. Balance on one leg, bend over and come back. Sounds simple but takes some work to co-ordinate. Farmers walks may not be a true leg exercise, but they are a lunging movement and work the whole body so it makes sense use them. Farmers walks up a hill will work the calves and hips more than the flat variety, plus get you breathing harder. Good old planks, core stability is super important for physical health and athletic prowess. I suck at planks so I do them, simple as that. They will strengthen your abs and your back at the same time, which is great bang for the buck!
Yesterday I did a workout in the park consisting of pushing and pulling with my upper body. I used monkey bars, blast straps and a kettlebell to force my upper body to grow. Today I am going to hit the lower body and force some growth in my legs. This workout is hypertrophy focused as I do a power workout earlier in the week, so don't be surprised by the high reps and lighter weight.
The kettlebell exercises I will use are rack squats, pistols, single leg deadlifts and up hill farmers walks to burn some fat. As this is a growth workout the reps will vary between 8-15 and the sets 3-4 depending on I feel. Rest periods will probably be about a minute, maybe less if I am feeling energetic. Here is the workout:
Rack squats are pretty much the kettlebell equivalent of front squats, and I highly recommend front squats for leg size, core strength and hip mobility. But if you don't have a barbell, just use kettlebells. Pistol squats are tough, especially for the mobility challenged like myself. I am tighter than a nun on Sunday and pistols cause me all sorts of difficulty and embarrassment. That being said, if you suck at an exercise, it is the one to do. Unilateral leg work will really improve athletic performance and knee health. I do unilateral leg work all the time now. Single leg deadlifts are great for the entire posterior chain, and that can always get stronger. Balance on one leg, bend over and come back. Sounds simple but takes some work to co-ordinate. Farmers walks may not be a true leg exercise, but they are a lunging movement and work the whole body so it makes sense use them. Farmers walks up a hill will work the calves and hips more than the flat variety, plus get you breathing harder. Good old planks, core stability is super important for physical health and athletic prowess. I suck at planks so I do them, simple as that. They will strengthen your abs and your back at the same time, which is great bang for the buck!
http://www.youtube.com/watch?v=ubROZGkFq-o