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.

 

For exercise descriptions read my article, Mike Eves’ Whole Body Fitness Plan.

 

Week 1 – Kettlebells and Bodyweight Training

 

There are hundreds of kettlebell and bodyweight exercises, but that does not mean you should do them all. Too much variety creates an illusion of progress. Instead, concentrate on the most comprehensive and fundamental exercises. Most of your training should be about practice. Aim to be proficient at the exercises and perfect them (this could take years) by turning them into an art form. By training this way you encompass a focus component by integrating the mind and body. If you train movements, not muscles, the mind and body will thrive.

 

The key kettlebell exercises that we will introduce to the plan over the coming weeks are the single arm swing, the clean, the press, the clean and press, the long cycle, the snatch, and some supplementary exercises like renegade rows, Turkish get ups, and windmills. We’ll also throw in (quite literally) some kettlebell juggling for a bit of fun, too.

 

Week 1, Day 7: Push & Pull Sandwich

 

Warm up with mobility work.

 

Primer:

Dynamic warm-up using a lighter kettlebell than normal: Swings, cleans, presses

 

Push & Pull Sandwich:

 

  • 4 rounds with 30 to 60 secs rest between rounds:
  • Suspension Trainer/ring push-ups with legs raised x 8 to 12 reps
  • Sprawls or burpees x 10 reps
  • Kettlebell renegade rows x 16 to 20 reps

 

Recover, then:

 

4 rounds with 30 to 60 secs rest between rounds:

  • Suspension trainer / ring body row x 10 to 12 reps
  • 24″ to 32″ box jumps x 10
  • Scorpion Push-ups x 10 to 12 reps

 

Finisher:

Kettlebell alternating swings x 100

 

Restoration:  

Headstands

There are many benefits to doing regular headstands such as improved circulation and digestion. Headstands also stimulate and provide refreshed blood to the pituitary and hypothalamus glands, which are vital to our wellbeing.

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