I began using Kettlebells back in 2003. Those were some GOOD times. I didn't own a warehouse gym at the time so my training was in my garage or my buddy and I would train at parks and playgrounds with a few Kettlebells, a sandbag and a sled.
I sometimes, I just want to go back to those simple times. And so I go to my garage or a playground where nobody is there. Solitude is great. The other day I had that feeling coming back again. I went outside to shovel first and get the body working.
I got in my cold garage but my body was hot and ready to go. I have a 53 and a 70 lb Kettlebell.
The 53 lb kettlebell I've had since 2003. That's 18 years old. Break down the financial math if you're worried about investing in a Kettlebell. They will last you a lifetime.
Here's what I did in my garage:
Some exercises you didn't see was extra shrugs with the Kettlebells, more push ups and more band chest presses performed as a circuit at the end. This was a solid garage session and I plan to bring back more of the double Kettlebell high pulls. They are excellent for body power.
Here are 3 more Kettlebell sample workouts, I pulled them from my Kettlebell Bodyweight Hybrid Course.
Day 1:
1A) 1 Arm Kettlebell Clean & Press 4 x 5 / 5
1B) Mixed Grip Pull Ups (Different Grip Every Set) 4 x Max Reps
2A) Walking Kettlebell Lunges 3 x 12/12 (Hold KBs at your sides)
2B) Push Ups 3 x Max Reps (Goal: 15 reps minimum per set
2C) Hand to Hand (H2H) Kettlebell Swings 3 x 20 reps (10 ea. Hand)
3) Fast Paced Run x 5 minutes
Day 2:
1A) 1 Arm Kettlebell Snatch x 10, 8, 6, 4, 2 reps ea. Arm
1B) Box / Hurdle Jumps x 10, 8, 6, 4, 2
2A) Kettlebell Goblet Squats x 10, 8, 6, 4, 2 reps
2B) Double Kettlebell Cleans x 10, 8, 6, 4, 2 reps
3) Hanging Leg or Knee Raise 3 x MAX
Day 3:
1A) Bodyweight Squat Jumps 4 x 4 reps
1B) Bodyweight Lunge Jumps 4 x 4 / 4 ea. leg
2A) Double Kettlebell Push Press 3 x 6 reps
2B) Double Kettlebell Row 3 x 6 reps
3A) Kettlebell Farmer Walk 3 x 100 ft
3B) Kettlebell Rack Walk 3 x 100 ft
4A) Ab Wheel Roll Outs 2 x 5-10 reps
4B) Side Plank 2 x 30 seconds ea. side
4C) Jump Rope 2 x 100 reps
Now you've got another opportunity to do the work.
Maybe you need a break from the barbell? Maybe you need to up your GPP and overall fitness levels. Kettlebells and Bodyweight are the way to go.
Live The Code 365,
Z
