My last post explained my plan for physical perfection, or at least to not be embarrassed at the beach, today's post lists some simple "break in" workouts to get you back in the fitness game with killing yourself. The first one is a simple kettlebell workout to get your conditioning and fatness (no spelling mistake here) level acceptable. Before the workout:
Mobility work, 15 minutes of good solid movements here
Dynamic warm-up (lunges in ALL planes, push-ups, jumping jacks, sit-ups, 3x10 no rest)
Once you are warm and nimble as a little kettlefairy do a 2 kettlebell complex, 3 sets of 5 reps per drill, no rest between drills:
Swing
Squat
Press
Hang Clean
Lunge
1/2 Turkish Get-up (the twist and up but don't stand up)
Once your complexes are done, and you realize how out of shape you are, dig that metabolic hole a little deeper with some swings and planks:
Swings 3 x 30
Planks 3 x max hold
Finish off with about 10 minutes of stretching, focusing on your stiff spots not your favourite stretches. For example most men have tight hip, hamstring and chest muscles so guys target those areas if you are unsure. My favourite post-workout stretch is the old squat sit, just squat down and sit there on your feet. Hold a pole or something in front of you if you can't stay upright (I can't). I learned this stretch from Mark's Daily Apple.
The first one is a simple kettlebell workout to get your conditioning and fatness (no spelling mistake here) level acceptable.
Before the workout:
Once you are warm and nimble as a little kettlefairy do a 2 kettlebell complex, 3 sets of 5 reps per drill, no rest between drills:
Once your complexes are done, and you realize how out of shape you are, dig that metabolic hole a little deeper with some swings and planks:
Finish off with about 10 minutes of stretching, focusing on your stiff spots not your favourite stretches. For example most men have tight hip, hamstring and chest muscles so guys target those areas if you are unsure. My favourite post-workout stretch is the old squat sit, just squat down and sit there on your feet. Hold a pole or something in front of you if you can't stay upright (I can't). I learned this stretch from Mark's Daily Apple.