Tim Ferris is my hero. No kidding! My world was transformed after I read his book, “The Four Hour Work Week.” The book basically applied a lot of my fitness principles, such as the 80/20 principle and Parkinson’s Law, into regular life. Now, the truth is that Parkinson’s Law in my view is similar to Work Capacity, i.e do as much productive work in as short a period of time.
So then began the journey of how I began to re-boot my life in search of freedom. All of a sudden, I wanted to live the Tim Ferris lifestyle. I wanted to accomplish great things NOW!
If supersets involve two exercises done back to back, then superset circuits involve two or more supersets done back to back. Here’s a sample routine:
Superset One, perform 3 rounds:
Hindu Pushups, 10 reps
Kettlebell Thruster, 10 reps
Superset Two, perform 3 rounds:
Kettlebell Snatch, 10 reps
Pullups, 5 reps
Superset Three, perform 3 rounds:
Burpees, 10 reps
Spiderman Pushups, 10 reps
With this workout, perform all three rounds of superset one, and the move directly to superset two. The main idea is to take as short as rest periods as possible while moving through the entire workout.
This is the end of the series. If you want some more high intensity workouts, check out Turbulence Training:
Turbulence Training is a Fat Loss system which combines Unique Superset Circuits with High Intensity Interval Cardio to help you Drop Fat and Build Muscle at the Same Time. There are a variety of in-home programs for beginners,intermediate, and advanced trainees which include both dumbbells and bodyweight exercises.
If you purchase the deluxe version, you can also get the additional bodyweight-only workouts for fat loss. Author Craig Ballantyne has also developed a number of Gender-Specific programs which you may want to check out, as well as a comprehensive nutrition guide.
The Basic version sells for just $39.95, while the Deluxe Version is $97.00.
Similar to the circuit pyramids, the reverse pyramids are simply where the reps decrease as the workout progresses. However, the workout doesn’t get easier. This is a bit difficult to design. The idea is to tire yourself out within the first round. Here’s a sample routine:
Choose a handful of exercises and a time frame to complete them. Your goal is to get as far in the circuit as you can within that time frame. Here’s a sample routine:
Within 2 minutes, perform:
Burpees, 10 reps
Pullups, 10 reps
Spiderman Pushups, 10 reps
Kettlebell Thruster, 10 reps
Chinups, 10 reps
Kettlebell Snatch, 10 reps
Hindu Pushups, 10 reps
With this workout, set the timer for 2 minutes, and start off with the burpees, then pullups, then spiderman pushups. Keep going through the workout until the 2 minutes are complete. Record how far you got in the circuit. For example, if on the first attempt you reached Kettlebell Thrusters for 2 reps, then record it, rest, and try to beat your score.
Aside from bodyweight training, kettlebell training is one of most effective total body training styles available on the market today. What am I talking about? Today? No, kettlebells have been in existence for a long time!
Kettlebells or “girya” originated in Russia. Men who lifted girya were called gireviks. Recently, kettlebells have become popular because of Russian Strength Coach Pavel Tstatsouline. Tsatsouline has trained both the United States armed forces and the Soviet Union forces. The National Championship for Kettlebells was created in 1985 to develop a set of rules and standards for kettlebell competitions.
I was introduced to kettlebells through Mike Mahler , a certified kettlebell instructor. At first, I began using Mike Mahler programs with just a barbell, bodyweight, and jump rope. I bought a kettlebell a few months ago and have fallen in love ever since. What makes the kettlebell so effective is its unique shape. Imagine a bowling ball with a handle. A 35lb kettlebell feels much heavier and is difficult tomaneuver than a 35lb dumbbell, simply because of the distribution of weight. With a dumbbell, all the weight is evenly distributed between two sides of the handle. With a kettlebell, you just a have a whole bunch of iron packed into this small casing. All I have to say is…don’t ignore it until you’ve tried it.
Kettlebells are not meant for bicep curls and chest presses. There are distinct movements set aside exclusively for kettlebells. The basic kettlebell movements include the kettlebell swing, clean, and snatch. These movements can be performed with a dumbbell as well, but you will not get the same feeling as you would with a kettlebell. Here are some basic tutorials on how to do each of these movements:
Kettlebells are tough and I personally don’t think you should just grab onto them if you’re a complete beginner. You should have some experience with bodyweight or free weights. Machine work doesn’t count. Machines don’t teach you how to move your body in its natural range of motion. To build up your basic strength and endurance with bodyweight training, check out CoachLomax’s Workout Without Weights.
For those that have been training consistently for at least 6 months with bodyweight exercises or free weights, it’s time to try out these kettlebell workouts. I must suggest though that you should practice these movements with a dumbbell first before trying them with kettlebells.
I tried to find workouts where I had videos of (no matter how bad they were), just to give you guys a visual of how effective and difficult kettlebell training can be:
Workout #1:
5 Rounds for time of:
10 Kettlebell Snatch, each side
10 Double Unders
Workout #2:
3 rounds for time of:
25 Kettlebell Swings
25 Kettlebell Push Press
50 Sledgehammer Swings
Workout #3:
2 rounds for time of:
400 Meter Run
50 Push Press, 50lbs
50 KB Snatch, 16 kg each arm
How to use these workouts:
Start with workout #1, and replace snatches with swings. Once you get good at performing the workout with swings, move onto cleans, and then finally snatches. Doubleunders can be replaced with any cardio alternative.
Then, move onto workout #2 and practice it with swings, as prescribed. Move onto cleans, and finally snatches. Sledgehammer swings can be replaced with any cardio alternative.
Finally, tackle workout #3, starting with high rep swings, then cleans, and finally snatches. You can replace the run with any cardio alternative.
Very simple: Choose a set of exercises, and perform them in intervals. The best method is using a Tabata scheme for your exercises. Here is a sample routine:
5 rounds of:
Kettlebell Snatch, 20/10
Chinups, 20/10
Hindu Pushups, 20/10
Pullups, 20/10
Spiderman Pushups, 20/10
One of the best ways to help you with your intervals is to use the GymBoss Interval Timer. It costs just $19.95, and you can program it to help you keep track of any sort of intervals you may use. Click here to grab yours today.
This is kind of like a dance off, and should be done with at least one other partner. The idea is pretty simple: choose a handful of exercises, choose a time frame, and try to complete as many repetitions as possible. The twist here is that your partner tries to beat your score. Here’s a sample routine:
Three rounds of:
Kettlebell Thruster, max reps for one minute, each side
Spiderman Pushups, max reps for two minutes, alternating sides
Chinups, max reps for two minutes, hands must not leave the bar, and feet must be off the floor
In this workout, each partner attempts each exercise for the allotted time frame. Three rounds means that each partner has three chances to beat their partner’s score.
