-Long jump 2 x 5 second jumps
-Power Squat 1 minute
-Heel Hook 1 minute
-Shuttle run 6 x 25 yard sprints
-Push ups 1 minute
-1 Mile run As fast as you can
Now what workout routine would you recommend? Also I’m a huge Kettlebell fan so are there any Kettlebell exercises that you would recommend that I do? Thanks
Brent
I dont want to get too big, but I want to be lean, and cut like in the movie 300. I eat right, and I drink a protein shake after going to the gym. The workout I currently do is run for 20 minutes straight (approx. 3 miles), 5 minute cooldown. I then do the “spartan 300″ workout ever other day:
Pullups - 25 reps
Deadlifts with 135 lbs - 50 reps
Pushups - 50 reps
24-inch box jumps - 50 reps
Floor wipers - 50 reps
Single-arm Clean-and-Press with 36 lbs Kettlebell - 50 reps
Pullups - 25 reps
My question is, is it better to do my current workout, or should I switch to:
3 sets of each exercise, taking approximately 60 seconds of rest between each set.
Monday - Chest
· 25 pushups
· Nautilus chest press
· Nautilus incline press
· Pec deck machine (chest fly)
Tuesday - Back
· 5 pullups
· Seated rows
· Lat pulldowns
· T-bar rows
Wednesday - Shoulders
· Arnold dumbbell press (like a military press, but start the action with palms facing in and end the action with palms facing out)
· Lateral raises
· Front raises
Thursday - Biceps/Triceps
· Nautilus curl machine
· EZ cable curls
· Hammer curls
· Tricep pushdowns
Friday - Cardio
Walking or (preferably) running on the treadmill for 45 minutes at 65% to 75% of your maximum heart rate
Saturday/Sunday – Rest
Like I said, I want to get nice and cut like spartans from 300, the situation from jersey shore, or will smith in iRobot, not body builder big. And I know the 300 workout is not the workout they used for the movie…. Thanks for anyones help!
Frank
Does anyone know of any Kettlebell exercises that can help you train for the Army PFT? I ask because I’m in college now and plan to join the Army National Guard when I graduate but I just don’t have time to go running.
Jeffery
KettelBell exercises for push ups?
I’ve been using the Kettlebell for my abs and it has done my sit ups alot of good but I was wondering if there were any Kettlebell exercises that could do the same for push ups. Thanks!
Agnes
So do you only use kettlebells, or other equipment in conjunction with kettlebells? what other equipment do you use, and what exercise for that piece of equipment?
Steve
Hi I posted a question the other day asking for good Kettlebell exercises for push ups and have come to relaize that I should just do push ups. Now with that being said the fact is that the Kettlebell can improve my situps and it has greatly! I’m wondering if their are any Kettlebell exercises that can do the same for Pull ups and Chin ups and yes I know that in order to get better at those two that I have to do those two and I do but I always like that extra kick and it’s good to know if I’m ever not having access to a Pull up bar.
Phyllis
My friend and I are starting up a blog about us using the kettlebell to get in shape and also, since we believe teens are not getting the proper education with learning basic skills such as cooking, we are going to attempt to cook for our families ever Friday. If you want you can follow our blog and suggest recipes or exercise ideas with the kettlebell.
The site is:
http://kettlebell4dinner.blogspot.com/
We are new and plan to post videos of us exercising and maybe cooking the meals you might suggest. Thank you SO MUCH in advance
Frances
I’ve been using the Kettlebell for my abs and it has done my sit ups alot of good but I was wondering if there were any Kettlebell exercises that could do the same for push ups. Thanks!
Renee
My mother passed away in January. A friend of mine asked me to go to the gym with her and much to my surprise I went and I actually enjoyed it (I credit it all to Mom looking down on me). I have been working out daily. Usually only one day off but two of those weekends had two in a row off. I have only lost sex pounds and when I diet I lose 15 the first month so that has been a little disheartening. I know my body is changing though because I can tell it in my clothes and when I look at my body so I’m not focusing so much on the scale. I have been eating better as well but know there are some areas I could do better in, especially on the weekends when family comes in and we go out. I have been doing at least 30 minutes on the treadmill, sometimes 45, 50 and even 60 once. I’m usually at a 1.5 incline and start out at 3.5 and increase to 4mph. I also do circuit training with generally 35 pounds on all the arm workouts and 40 pounds on the leg lifts and 120 on the leg presses. I do three sets of 15 each. I am usually up there for an hour to an hour and a half. I have also been doing some kettlebell work and ab work too when I am cooling down. I have had people tell me that I should only do one thing each day and not everything every day. What is your opinion on it? I don’t feel like I have done anything if I don’t get on the treadmill or do some step work and get my heart rate up. I’ve been told to not do the circuit every day because my muscles need time to rest. I’ve not had any problems with being sore since the first week though. My back is a little tender but I think it is because I jogged on the treadmill a little bit on Monday. Am I going about this all wrong? Will I lose weight or just continue to change my body dynamics? THANKS for the help
Antonio
i’m a small female looking to get into shape and i need to strengthen my back muscles. on a website i saw the exercises required dumbbells:
http://www.strength-training-woman.com/back-exercise.html
- But I notice that for strength training I need a kettlebell. –which is better?–and what weight size should i get? for the dumbbells and kettlebell?
I know that i need to undergo strength training b/c my orthopedic prescribed me to it but physical therapy is too expensive.
Duane
