I've been doing Pavel Tsatsouline's kettlebell training. It is wonderful in its whole body approach.
Here is my workout schedule for this week and next week:
DAY ONE
1. KB TWO HAND SWINGS (AEROBIC STRESS) – 3 SETS, 15 REPS
(this exercise goes as follows: hold the kettlebell with both hands in a semi- to deep squat. Pressing the hips forward as you stand up out of the squat, swing the kettlebell up to about shoulder height; once the weight is up and out, swing it back down to the starting position; repeat as if you "touched a hot stove")
2. KB ONE HAND SWINGS (AEROBIC STRESS) – 3 SETS, 10 REPS
(as above, but with one hand)
3. KB CLEAN AND PRESS – 3 SETS, 5 REPS
** DURING PRESS NEGATIVE, HOLD FOR THREE SECONDS AT STICKING POINTS
** FOR VARIATION, USE INVERTED BELL PRESS OR WAITER PRESS
4. KB ELBOW PRESS – 3 SETS, 5 REPS
5. KB WINDMILLS – 3 SETS, 5 REPS
6. BARBELL SIDE PRESS [[BAR + 20LBS]] – 3 SETS, 5 REPS
7. KB TURKISH GET UPS – 3 SETS, 5 REPS
8. JANDA NEGATIVE SIT UPS – 4 SETS, 5 REPS
9. ABDOMINAL WHEEL – 3 – 5 REPS
KETTLEBELL AND REGULAR WEIGHT WORK OUT
DAY TWO
1. KB TWO HAND SWINGS (AEROBIC STRESS) – 3 SETS, 15 REPS
2. KB ONE HAND SWINGS (AEROBIC STRESS) – 3 SETS, 10 REPS
3. KB CLEAN AND JERK – 3 SETS, 5 REPS
4. KB ELBOW PRESS – 3 SETS, 5 REPS
5. KB BENT PRESS – 3 SETS, 5 REPS
6. KB TURKISH GET UPS – 3 SETS, 5 REPS
7. JANDA NEGATIVE SIT UPS – 4 SETS, 5 REPS
8. ABDOMINAL WHEEL – 3 – 5 REPS
DAY THREE
Repeat Day 1
After only 2 weeks of doing this, I have lost 7 pounds, am showing changes in muscle definition and strength, as well as aerobic endurance. Good stuff, big time.
Gambarimasu.
:asian:
