Kettlebell training has become perhaps my favorite workout. Because? You get not only a total body workout for conditioning, fat loss, muscle mass gain not to mention cardio in a very short (20 minute) workout.
I am a long time weight training guy and still love my weight training workouts. I started using kettlebells about 7 months ago. Kettlebell training has a completely different effect on your body.
The unique value of kettlebells derives from ballistic work (quick exercise) such as: snatches, swings, cleans, and jerks. Plus, to give you incredible muscular endurance when performed for high reps, with a proper nutrition plan, any excess fat you carry will burn off quickly.
Is kettlebell training the end of all exercise? No, it’s just a very effective way to train and improve whatever program you’re on.
Which brings me to the second part of today’s article Bodyweight Exercises. The great part of bodyweight workouts is? No team. That’s not to say they aren’t a very effective form of exercise.
Most people don’t think much of bodyweight workouts, but some of the hardest exercises I’ve ever done have used just my bodyweight. The two that immediately come to mind are the pistol squat and the 1-arm pushup. You have to be very strong and fit to do any of those exercises.
So let me give you a great exercise that you can do at home with just 1 kettlebell and bodyweight exercises.
1) Kettlebell Swings: The kettlebell swing has been said to be the best single exercise there is.
2) Push-ups: That’s right, the old standard position, feet elevated, hands together, or the one-handed version.
3) Kettlebell Clean and Press – Clean the kettlebell, keep your elbow close to your body, and press. Do a cleaning before each pulsation.
4) Bodyweight Squat: Prisoner Squat, Split Squat, Pistol Squat
Well there you have it, yes, just 4 exercises. Remember that I don’t care what your personal trainer or fitness magazines say. More is not better.
Now, with this workout, you can do the exercises bodybuilder style, do all sets of one exercise, and then move on to the next. Or do them as a complex set of each, go directly to the next one until you’ve done all four.
