Happy Thursday to you,
It has been a quieter week for me this week except for studying lots of chess.
Last month I started working with a chess grandmaster to help elevate my playing level. I’ve been playing chess ever since I was a boy and just love the way it challenges the brain.
This week I’ve completed 2 workouts, 2 long countryside walks and the usual 30 minute daily meditation sessions.
OK, let’s get into it…
Do you set yourself exercise goals?
Setting goals is important, it gives you something to aim for, otherwise any destination will do. Some focus on measurements, others on the scales, but I do something different.
I like to focus on specific exercise goals.
Here are 4 goals that I use with my clients….
1 – Kettlebell Swings
We all know that swings are the king of kettlebell training and generate more results initially that all the other exercises.
So make sure you swing and keep swinging until you can swing non stop for 60 seconds.
Can you achieve these goals…
- Two Handed Swing x 60 seconds
- One Handed Swing x 120 seconds (change hands halfway)
Master the two handed swing first, when you can achieve 60 seconds move onto the one handed swing. Increase the weight when you can manage both.
Learn more: 4 Steps to Master the Kettlebell Swing
2 – Turkish Get Ups
The second most important kettlebell exercise for beginners is the Get Up.
Becoming great at the Turkish Get Up with remedy a lot of your movement issues and safeguard against future injury.
Can you achieve these goals…
- 5 Get Ups on each side without putting the kettlebell down
- 10 Reverse Get Ups changing hands each time
Once you can achieve the above you can use the Get Up as part of your warm up or increase the weight and keep moving upwards.
Learn more: Ultimate Guide to the Turkish Get Up
3 – Snatch
A much more advanced exercise but a great goal that challenges both cardio and endurance.
Can you achieve these goals…
- 100 Snatches in 5 minutes
- 200 Snatches in 10 minutes
You should not put the kettlebell down for the 5 or 10 minutes but you can change hands as many times as you wish.
I still remember the day I completed 10 minutes of snatches. Happy times!
Learn more: Ultimate Guide to the Kettlebell Snatch
4 – Pistol Squats
I’m a huge fan of single leg squats, they are a true sign of strength and mobility. They are massively cardiovascular too!
Can you achieve this goal…
- Pistol Squat Unassisted x 10 each leg
Start without a kettlebell and use a TRX or band attached in front of you to help.
Learn more: 5 Pistol Squat Progressions for Beginners
Shift Your Training Goals for Better Motivation
I’ve found that by taking the emphasis away from fat loss or losing inches and onto achieving particular workout goals, motivation is increased.
Start hitting the goals above and you’ll be amazed at how the weight falls off and the inches are reduced as a pure byproduct of all your hard work.
Can you achieve all these goals? If not get cracking today and keep me updated on all your progress.
My personal workout for February:
- Half Kneeling Cable Row (high to low) x 10 reps each side
- Single Leg Kettlebell Deadlift x 6 reps each side
- Stability Ball Push Ups x 12 reps
- Kettlebell Side Lunge x 10 reps each side
- Cable Woodchops (high to low) x 10 reps each side
- Hanging Pike Lifts x 8 reps
A great number of people enjoyed hearing about what workout I was performing last month so I’ve included this months workout too.
As you can see this workout is very ‘functional’ with instability, lateral, single leg and diagonal movements. It is also very core intensive!
I perform 3 rounds, taking a few minutes rest in between each round.
Often the best workout is the one that you have never tried before because it forces your body to adapt to unfamiliar movements.
I often throw in more complicated and neurological workouts like this to not only force change but also to protect my body against future movement deficiencies.
I challenge you to try something new. Even changing up your push ups so you have your hands or feet in a different position or on a stability ball will make a big difference.
Want 12 weeks of progressive workouts? See my latest programs here
This weeks question:
Q. “Greg, can I replace any of the kettlebell exercises with a dumbbell?”
A. The short answer is yes. Swings can be a little challenging but they are possible either one handed or two handed holding the dumbbell with two hands by the top weight plate. Just be careful the weights do not fly off the other end 🙂
You can perform squats and lunges by holding the dumbbell vertically in the goblet position with both hands underneath the top weight plate.
Rows, snatches, deadlifts, thrusters, overhead presses all work well with dumbbells too!
Working with a dumbbell will certainly feel different from a kettlebell due to the centre of gravity but as mentioned earlier mixing things up isn’t always a bad idea.
I hope this helps.
Take care,
Greg
P.S. Without change you get the same results!