Some days I need my workouts to be quick AND effective. Not that it matters a whole lot but Mondays and Fridays are typically those days. Rather just do nothing (which can be easy to do…and a bad habit to fall into) I choose 2-3 exercises that are not too complicated but that also require me to challenge myself, either by using a significant amount of weight, jumping higher, or working for a longer period of time.
Today’s workout is one of those quick workouts, now I know not everyone has access to thick ropes, I’ll give you substitutions below.
In this three exercise circuit I do:
-5 Box Jumps
-5/5 Kettlebell Snatches
-30 seconds of Power Ropes
I’ll repeat this circuit for the total amount of time I have, in today’s case about 20 minutes. Despite using heavier weights and a higher box, never sacrifice your form. Even on the power ropes, drop down to less time if your form is starting to suffer.
Q & A
Q: What if you don’t have access to kettlebells?
A: Use dumbbells.
Q: What if you don’t have any plyoboxes?
A: Do jump Squats instead.
Q: What if you don’t have power ropes?
A: Do a quick-paced farmer’s walk with either kettlebells or dumbbells.
One big misconception in strength training, for the average person, is that you do one set…stand around for five minutes…do a second set, and repeat.
Strength training doesn’t have to be this way. In fact unless, we’re talking about elite competition lifters, and good strength workout can have a nice cardiovascular component to it, but not one that leaves you feeling you just sprinted a half marathon.
In the video below I highlight 2 kettlebell exercises and 1 barbell exercise that I believe to be great strength exercises. When you combine all three of them together you have both a full body workout, and a highly effective strength workout.
Check it out…
This is quite possibly one of my favorite workout styles. Recently I dropped a few pounds and in the process I was worried about losing all of my strength. (Ok, so maybe not all of it.) I wanted to make sure I didn’t see a significant decrease in my strength though.
I decided to start incorporating strength workouts like this, that utilize specific strength exercises, but are not intentionally meant to be met con based. I’ve found them to be wonders for keeping my strength up while my weight stays lower.
It’s no mystery that kettlebells are one of my favorite workout tools. I’ve also been a big fan of the TRX for several years. Combing the two exercise tools into one workout can be a great full body workout.
The video below is a challenging workout that combines the kettlebell two hands anyhow, kettlebell racked bulgarian split squats, and TRX pikes.
All three of these exercises are challenging, so there is no need to complete the workout quickly, focus on your form, and work with weights that are appropriate for you.
3/3 Kettlebell Two Hands Anyhow (Windmill Variation)
6/6 Kettlebell Racked Bulgarian Split Squat
6 TRX Pikes
You all know that I’m a huge fan of kettlebell training. While this is entirely true, I also like training with other implements or tools, I try not to limit myself to one thing unless I have no equipment available…then it’s all about bodyweight exercises.
Below is a short video that briefly shows three different barbell exercises, in a more untraditional way than most people are used to. I’m using the landmine with the barbell. If you don’t have access to a landmine it is very easy to use just the barbell in the corner, which I’ll show you tomorrow.
Try completing 10-12 reps of each exercise on both sides for several rounds based on your fitness ability.
Funny question I know…could mean several things I suppose. Here though, I’m talking about Kettlebell training. A while back I made a statement that I didn’t think certain people had good enough kettlebell training skills to be teaching people how to do them.
Later on I come to find that same person has a DVD for kettlebell training. I assume she’s gotten some instruction, I assume she doesn’t fly from the hip with kettlebell exercises that aren’t performed properly. I also assume her form and teaching cues have gotten better.
I assumed wrong, sorry Dad, sometimes I still don’t remember what happens when you assume.
Rather than get in to all the things that are wrong about this person’s kettlebell training, I’d rather address the proper way to perform some of these kettlebell exercises.
Watch the video below…
There is a lot more I can hit on going forward, but these are the basics.
-Kettlebell swings are not based off of a squat. -The kettlebell should become an extension of your arms. -The Kettlebell swing focuses on your posterior chain, the lower back, the glutes, the hamstrings. -The Kettlebell swing does not focus on our anterior delts, this is not a front raise. -You can and should practice Good Morning Stretches and Romanian Deadlifts to understand the idea of hip hinging if it’s new to you. -Hike the kettlebell behind your hips, as you stand make sure your hips and knees come to full extension, think athletic and explosive, the kettlebell should be weightless for a brief second and the top of your swing. -Allow gravity to assist the kettlebell back down behind your hips. -Always start and stop in the same safe ‘short stop’ position.
I believe in being an expert at what you do. Although I love barbell training, and I believe I do it well, I don’t specialize in teaching it, so I won’t try to sell my coaching skills with the barbell to anyone.
When you step into an industry such as fitness, where everyone has a different opinion on fat loss, strength training, cardio, and the like; I believe you should be sound with your movements and understand the mechanics of what you are doing before you decide to teach it to someone (or demonstrate it on national television, or create an information product based around that type of training, without really having the knowledge.)
If you’ve never kettlebell trained before, I suggest you give a try, you’ll love it for many reasons, but I also suggest you train with someone who’s been coaching it and training it themselves for several years. (I know that doesn’t weed out all the bad seeds, but it hits most.) I suggest you ask around and get some opinions from people who train and coach regularly. And if there isn’t someone close to you, I suggest finding someone who does online coaching.
If you’re going to invest the time and the money into a fitness program, shouldn’t you be sure that you’re getting what you want, not just what you paid for?