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 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 3
Warm up with Indian clubs, then:
Triple Treats:
This is a combination of power, skill/balance and strength endurance.
3 rounds, resting 60 secs between rounds and 30 secs between exercises:
- Sprawl to sandbag cleans x 5 (power)
- Handstand wall walk-ups (Toes on wall, walk feet up to full handstand) x 3 (skill)
- Kettlebell double press x 15 to 20 (strength endurance)
Rest 2 mins, then:
3 rounds, resting 60 secs between rounds and 30 secs between exercises:
- Med ball floor slams x 5 (power)
- Kettlebell windmills x 5 left and right
- Kettlebell double cleans x 15
Rest 2 mins, then:
3 rounds, resting 60 secs between rounds and 30 secs between exercises:
- 32” box jumps x 5
- Mace 10 to 2s x 20
- Hindu push-ups x 15
Finisher:
50 x rings body rows in as few sets as possible
Restoration:
Indian Clubs
