A few weeks ago I got fed up of my lazy nature and decided for health and well being that it was time to sort myself out. A friend of mine is into fitness and Martial Arts and I asked him to give me a hand. He said he is no expert but gave me the routine he uses and told me to give it a shot for a few weeks, he also said to look up this forum as the guys on it are more experienced in fitness and are very helpfull. The routine I am doing at the moment.
Warmup 10 mins high paced Jogging
Kettlebell routine (24kg Kettlebell)
10 x Swings, Left Hand then Right
10 x Cleans, Left Hand then Right
10 x Snatch, Left Hand then Right
10 x Press, Left Hand then Right
10 x Front Squat, Left Hand then Right
100 reps altogether without stopping.
5 x 10 Pushups
5 x 5 Pullups
5 x 5 Dips
3 Core exercises
Front Plank for time
Side Plank for time
Lying Leg Raises
Hanging Leg raises
I basically pick 3 from the above.
He says the Kettlebell work is great for buring fat, working on stamina and building some foundation strength. I have to admitt I am blowing steam by the time I am finished and have to rest 5 mins before the next exercises.
He says the Pushup / Dip / Pullup are probably the best bodyweight exercises that you can do and he always does them. As he says to me this is his workout and what works for him, he just gave me his to try.
Cardio HITT workout 1 minute Jogging, 30 Seconds Sprinting, repeat 10 times
He says thats enough but he does some gymnastic type stuff after his Cardio training, it looked fun and gave it a shot, only been doing 4 static holds
Handstand 2 x 30 seconds
Tucked Front Lever 6 x 10 Seconds
Tucked Back Lever 6 x 10 seconds
Elevated Static Planche Pushup 4 x 15 Seconds
I actually enjoy this day, and have to admitt after doing the above all my muscles feel it.
Wednesday - Same as Monday
Thursday - Same as Tuesday
Friday - Same as Monday
Saturday and Sunday, rest.
I have been doing the above for around 3 weeks now and I am feeling fitter and I am losing weight, I think I am also increasing strength, although no way to test it the now.
As I say above this routine is what my mate does, he enjoys it and it works for him, he says its worked wonders for his Martial Arts,
Wether its the right workout for me, who knows but its fun and enjoyable and seems to be working, although at a guess any type of training will work in the beginning.
So guys / gals what you think, is this ok for a beginners workout will it benefit me in the long run? Great thing about it is, all I need is a pullup bar (I use a door frame one), 2 Chairs for dips and a Kettlebell.
Sorry for the long post.