Home With Kettlebells and Calisthenics
Rich man's gym drain at home with kettlebells and calisthenics kettlebells plus calisthenics equals killer workout Body weight training or calisthenics can give you one hell of the workout But when you add kettlebell training to the mix all bets are off bodyweight training programs mixed with kettlebell training Routines are a lethal combination for building functional strength while shredding the fat and packing on lean quality muscle there is no reason you can't get in a full body workout with just a kettlebell and you Open-air outdoor training is the way to go at rich man's gym find a park your backyard anywhere There's fresh air with open space and healthy Grass is a rich man's gym facility if your gym Resembles more of a nightclub than a shed of courage or it feels like a sardine can with treadmills and you're over it then Welcome to rich man's gym.
I Imagine if you're reading this now you're serious about taking your strength conditioning and fitness to a whole new level and since the social scene of the gym is not your bag then by all means Rich man's gym is open for you combining kettlebell and Calisthenics how do you combine kettlebell training with bodyweight exercises? Well, there's an endless supply of choices there I'm going to give you a few suggestions and drill combinations that you can work with and make your own the idea here though is to skip the Isolation exercises and use your body as a unit if you have to throw a man over your shoulder those dumbbell kickbacks you did last week ain't gonna help at Rich man's gym.
We want to build functional strength and conditioning and trust me on this one You will see better results from developing functional strength than taking a quick-fix approach to fitness How to warm up get your body and mind in tune and ready to tackle the challenge you're about to lay before it Do something that gets your joints and muscles warm and raises the heartrate a little bit also Find something that puts your game face on if you just had a crap day on the job fight with your spouse you want to dissipate that energy before starting your training session a Distracted mind and a kettlebell is an injury waiting to happen three warm-up suggestions ten minutes of jumping rope jumping jacks alternated with Cobra stretch Pavel, sat sole and super joints.
Here's some hard work for you.
It's on you to supply the Consistency before you start any work out.
Make sure you prepare to Train Warm-up get loose and ready.
I'll post some warm-up suggestions to the right workout aa1 snatch – rack 5 per arm a – Walking lunge 10 per leg set a timer for 20 minutes and perform these drills alternating between them Get as much work done as possible in those 20 minutes Record your effort and subsequent progress the kettlebell snatch – rack is where you snatch a kettlebell Overhead and lower it to the rack position before reese nachi.
This is really two drills in one so make sure you're proficient with both before attempting this drill a Great place to learn both is pavel sat Solon's book And/or the kettlebell the walking lunges rather self-explanatory, but you can see it off to the right After the 20 minutes go do three sets of hanging leg raises and call it a day workout bb1 double front squats five reps B two Weighted dips five reps this workout will make you want your mommy and will hit your entire body This is pure strength training ten sets of this circuit The only rescue should have between drills is the time It takes to set the bells down and get to the dip bars in between circuits Start your rest periods at 3 minutes and each time You come back to this shave time off the rest period until you're at a minute between sets now if you only have one kettlebell Do 5 reps per side kick the weighted dips thing and up the dip volume to 10 reps That little tweak will make it more strength endurance and less strength, which is fine because that will tone and shred Enjoy this one.
It's a favorite of mine finish this with hanging leg raises like in workout a workout cc1 pull-ups see two Bulgarian split squats the Bulgarian split squat is an amazing exercise It will strengthen your legs and work on your core strength as well Pull-ups compliment this drill nicely and enter the kettlebell Pavel teaches us about ladders So for this workout, we're going to do ladders.
What's a ladder here? Let me tell you go do one pull-up Then go do one Bulgarian split squat per leg now take a quick break After the brief rest it's time for to pull ups and to be SS per side Take another breather and then do three then four then five How do you feel take a longer break regroup and then start back at one? Three to five ladders for you is the challenge at five ladders.
That's 75 pull-ups and 150 total Bulgarian split squats get there and see what's in the mirror looking back Guess what you'll finish with? That's right hanging leg raises Why they're good for you your spine your dear Abi's and the lot do them now.
Later workout dd1 burpees 10 reps d2 Two-handed kettlebell swings 10 reps this setup may cause projectile vomiting if not taken seriously Remember the 20 minutes set up from workout day do that Keep in mind this will Jack your heartrate into next week hammer your endurance Melt all fat from your body and boost your metabolism There are serious benefits to this combination of burpees and swings a few tips and reminders though Make sure you're doing your swings with perfect form regardless of the size of the bell you use Treat it with respect and swing it with the same intent and focus as you would a 100 pound Burpies must be executed with strict form as well If you start getting sloppy stop form first Volume second.
Got it if you need to drop down to sets of five and work up to ten how many perfect sets can you do in 20 minutes so Do one round get your wind back and then do another Record your progress commit to the whole twenty minutes, though That means if you do one set and it takes four minutes to do another that's fine Keep working at this until ten perfect.
Rounds are under your belt and tell me how you feel.