Strength & Conditioning: Mike Eves, Week 4, Day 7
EDITOR'S NOTE: These workouts are written by IKFF-certified trainer Mike Eves. Mike's approach to fitness emphasizes whole-body training with functional exercises, using kettlebells, Indian clubs, and bodyweight movements. Read more about Mike at his website, Kick Ass Fitness UK.
Fitness doesn’t just happen; you have to make it happen. The truth is that you can train anywhere, be it in that cold garage or the great outdoors. Most bodyweight exercises such as pull ups, push ups, sprawls, or burpees can be done anywhere, anytime. The only thing that really matters is that you consistently strive to improve. Once you commit yourself to doing that, everything else is a done deal.
I’m a great believer in training every day. The human body is not supposed to be sedative. Have a daily ritual of exercise that will turn into habits to constantly drive you forward. A word of caution, however - doing high intensity and strength workouts everyday will cause you to break down. Restoration is a key factor of fitness, so on lower intensity days perform yoga, Indian clubs, bodyweight exercises, and mobility. Let’s get started.
Week 4 – Introducing med balls, sandbags and more to your training for a whole body fitness program.
In week 4 we’ll introduce some more old-school portable equipment such as medicine balls and a sandbag. I love the sandbag as it represents a real world piece of resistance that you constantly have to fight against as you clean, press, or squat with it. They're very cheap, too – to get started you just need an old holdall and some sand from your local DIY store.
Week 4, Day 7
Med ball blaster warm up – see the attached PDF for full description and photos.
Complete 10, 20, 30, 30, 20, 10 reps of each exercise. So do 10 of each, then 20 of each etc. Rest as required.
- Mace 360s
- Med ball slams (or sledgehammer tire strikes)
- Kettlebell double cleans
- Hindu push-ups
Chin-ups – full range in as few sets as possible
Yoga and Indian Clubs
I have never thought of exercise as a method of “burning calories”, expending energy, or even training for appearance – this can and will hold you back from being truly healthy. I see exercise as a method of improving vitality, building radiant health, and enhancing fitness skills. I find exercise empowering and liberating. Above all, I find it fun.