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Strength & Conditioning: Mike Eves, Week 3, Day 3

Fitness doesn’t just happen; you have to make it happen. These workouts from Mike Eves combine kettlebells, mobility work, and bodyweight exercises to both challenge and restore your whole body.

mike eves, training plan, free workouts, bodyweight workouts, kettlebell workout

Written by Mike Eves Last updated on December 18, 2013

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..

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..

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.

For exercise descriptions read my articles, Mike Eves’ Whole Body Fitness Plan, Part One and Part Two.

Week 3 – Introducing Indian Clubs and the Mace

In week 3 we’ll introduce a couple of fitness implements that have been used for thousands of years: Indian clubs and the mace. Indian club swinging is an exercise method based on the swinging of wooden clubs of various weights and sizes. Benefits include:

  • Enhanced balance and flexibility
  • Increased coordination, timing and skill
  • Improved posture

Their use has been known to treat and restore the shoulder from injuries, common with lifting weights and martial arts. Their use also has a strong mind and body connection, and the natural rhythm of club swinging can be used as a form of meditation or relaxation.

The Mace, also known as the Gada, is a highly challenging skill that can take some mastering, but with practice you will learn rapidly.

Like with all things stick with the basic exercises as these are the best. Using the mace will give you a total body workout, especially during the challenge of limited time. The Mace also acts as a great finisher to your workouts.

Week 3, Day 3

Warm up with Indian clubs, then:

5 rounds with minimal rest, working from one exercise to the next:

  • Indian Clubs double outer heart shaped swings x 1 minute
  • Mace 360s – 10 clockwise, 10 anti-clockwise
  • Kettlebell swings, 20 right, 20 left

Finisher:

Handstand kick-ups x 30

Restoration:

Yoga poses and mobility

Next: Strength & Conditioning: Mike Eves, Week 3, Day 4

Check out these mobility and yoga articles and videos for ideas for poses and sequences to use:

  • Awake and Evolve Workouts
  • Increase Strength by Integrating Yoga: 10 Essential Postures for Strength Athletes
  • Heal Your Lower Back Pain With These 5 Yoga Poses
  • Yoga for Strength Athletes: Triangle and Side Angle Poses
  • Yoga for Strength Athletes: Mobilize Your IT Band and Posterior Chain
  • Simple Home Yoga Sequence for the Busy Athlete
  • Yoga for Strength Athletes: Triangle and Side Angle Poses
  • Kick Your Asana – 4 Yoga Positions for Tight Hips
  • The Best Warm Up for Yoga and Lifting
  • 3 Yoga Poses to Strengthen the Hamstrings and Protect the Knees
  • Mobility and Movement, Session 1: Yoga and Self-Massage for Squats
  • Mobility and Movement, Session 2: Yoga and Mobility for Front Rack Flexibility
  • Mobility and Movement, Session 3: Mobility Drills for the Overhead Position
mike eves, training plan, free workouts, bodyweight workouts, kettlebell workout

About Mike Eves

Mike trains whole-body fitness skills with the focus on functional training, specializing in kettlebells, Indian clubs, the mace, sledgehammer training, suspension training, battle ropes, med balls, sandbags, and bodyweight skills such as push-ups variations, chin-ups, Hindu squats, sit-outs, sprawls, as well as coaching on how to do handstands and headstands. The key emphasis is on fluid and efficient movement to improve your body awareness, your co-ordination and your sense of achievement. When the movements flow with full range of motion, this is where all the benefits come from. It heals, strengthens, and makes you better.

Mike has a passion for fitness and well-being and has been training for over thirty years. During the 1980s he competed in Judo to a high level and was a member of several elite Judo clubs. In the summer of 1988, he trained with the British Judo Squad in their preparation for Olympic Games in South Korea.

Today, at the age of 47, Mike is fitter and stronger than he was over 25 years ago. He has unstoppable energy and is showing no signs of slowing. Mike trains with kettlebells and bodyweight exercises daily and fuels himself with high-nutrient food, allowing him to smash through plateaus, rid himself of joint pain, and make him feel young again with new possibilities for his health, fitness, and vitality emerging daily.

Mike is the owner of Kick Ass Fitness UK and lives in a quiet village just outside Stratford upon Avon with his wife and two sons, who are longtime members of Stratford upon Avon Athletics Club and have competed in the UK Sportshall Athletics National Finals, winning medals representing Warwickshire.

Mike has two gorgeous pedigree British Shorthair cats called Milly and Maddy.

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