In my quest for six pack abs my diet is not always where it should and I am not naturally a very lean person. As a young lad I known to be 'big boned". With this in mind my training sessions have to be extremely intense if I am going to lose enough weight to have a full on six pack. My training sessions are short, intense and are done every single day unless I am sick. Generally speaking I use a kettlebell but I also like to incorporate body weight exercises and thick handled dumbbell exercises as well. When the summer comes I prefer to get outdoors and run sprints and throw my kettlebell for distance.
Since it is still February and I am in Canada I am forced to stay indoors and get creative with my home gym. Yesterday I did several gruelling circuits in one session to really elevate my metabolism. Below is my workout done with one and sometimes two 24 kg kettlebells .
Warm-up:
Joint mobility drills, push-ups x 20, lunges x 20, kettlebell swings x 20.
Kettlebell clean into plank walkouts, walk back and clean with the other hand x 10
Two handed kettlebell swing x 20 reps
One handed clean, squat and press x 10 reps
Two handed kettlebell swing x 20
Other hand, one handed clean, squat and press x 10
Lunges (no kettlebell ) x 20
Alternating kettlebell shoulder press (2 x 24 kg) x 10 reps
Kettlebelldeadlift and switch hands at the top x 20
Swings x 20
kettlebell front squat x 5 (dying here)
swings x 20
Rest for 2 minutes, try not to puke.
Circuit 2 (see the video below):
clean squat and press x 10 reps
through the legs clean across the body x 10 reps
clean, squat and press x 10 reps (other hand)
Repeat this 4 times and try not to puke!
After this I was pretty spent so I did a few sets of Renegade Rows and Turkish Get-Ups . I am really trying to improve my technique so this part was more like practice. It was a great workout and probably only lasted 30 minutes. In retrospect I should have done the strength work before the circuits so I could get more work done but what are you going to do? Check out the video below for an example of circuit 2. I just followed the video here, I did not make up this circuit:
In my quest for six pack abs my diet is not always where it should and I am not naturally a very lean person. As a young lad I known to be 'big boned". With this in mind my training sessions have to be extremely intense if I am going to lose enough weight to have a full on six pack. My training sessions are short, intense and are done every single day unless I am sick. Generally speaking I use a kettlebell but I also like to incorporate body weight exercises and thick handled dumbbell exercises as well. When the summer comes I prefer to get outdoors and run sprints and throw my kettlebell for distance.
Since it is still February and I am in Canada I am forced to stay indoors and get creative with my home gym. Yesterday I did several gruelling circuits in one session to really elevate my metabolism. Below is my workout done with one and sometimes two 24 kg kettlebells .
Warm-up:
Joint mobility drills, push-ups x 20, lunges x 20, kettlebell swings x 20.
Circuit 1 :
Kettlebell clean into plank walkouts, walk back and clean with the other hand x 10
Two handed kettlebell swing x 20 reps
One handed clean, squat and press x 10 reps
Two handed kettlebell swing x 20
Other hand, one handed clean, squat and press x 10
Lunges (no kettlebell ) x 20
Alternating kettlebell shoulder press (2 x 24 kg) x 10 reps
Kettlebell deadlift and switch hands at the top x 20
Swings x 20
kettlebell front squat x 5 (dying here)
swings x 20
Rest for 2 minutes, try not to puke.
Circuit 2 (see the video below):
clean squat and press x 10 reps
through the legs clean across the body x 10 reps
clean, squat and press x 10 reps (other hand)
Repeat this 4 times and try not to puke!
After this I was pretty spent so I did a few sets of Renegade Rows and Turkish Get-Ups . I am really trying to improve my technique so this part was more like practice. It was a great workout and probably only lasted 30 minutes. In retrospect I should have done the strength work before the circuits so I could get more work done but what are you going to do? Check out the video below for an example of circuit 2. I just followed the video here, I did not make up this circuit: