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