My wife has been bugging me to start working out again, and as it happens, I was re-reading Bud Jeffries Super Strength and Endurance For Martial Arts:
(http://strongerman.com/martial_arts.html)
Bud has a lot of good ideas for mixed implement conditioning and I found some ideas for a few workouts to get our minds and bodies out of the winter doldrums.
I’m going to use three different kettlebell-based workouts, and do them for a month or so in order to get us back into the exercise habit.
Here’s what we’re doing today:
Basic warm-up
Cables — Overhead pulldown x 20; Front chest pull x 20; Tricep extension x 20; One-arm press x 20; Bent row x 20. We’ll do these using Lifeline USA’s cables. The trick is to stay relatively light and use a quick pace to get the blood pumping.
Squats — Close-stance x 8; Medium-stance x 8; Wide-stance x 8; Hurdler squat stretch x 8; Cossack stretch x 8; Boot strapper x 8; Hindu jump squat x 8.
Kettlebell painkiller complex — Windmill x 5 each side; Good morning x 5 each side; Twisting deadlift x 5 each side; Swings x 20 (two-handed). These are done with a kettlebell lighter than you normally use. These should be easy. The goal should be to focus on the movement and get the muscles ready for the workout to follow.
Bridge — Start with 30 seconds.
Now for the main workout:
As I haven’t been training for a while, I’m going to use a 16kg (35lb) kettlebell, while my wife will be using a 9kg (20lb) kettlebell.
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Clean the kettlebell, squat the kettlebell, press the kettlebell, windmill with the kettlebell. 5 times through the series before switching hands and repeating. As we’re just getting back into our workouts, we’ll go slow and steady with an emphasis on breathing and form.
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Swings – 2-handed and for 20 reps.
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Squat thrusts – 10 reps.
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1 minute rest then repeat 1-3, two more times, for a total of three times through the series.
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Finish with 3 sets of 5 reps in the Powerwheel roll-out from the kneeling position.
All told, this workout took us a little less than 45 minutes. Stay tuned for Wednesday’s workout.
Of course, the exercises listed above may be too strenuous or dangerous for some people. The reader should therefore consult a physician before trying them.
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