Happy Thursday to you,
Today I’m very excited to announce the launch of my new phone app, the Kettlebell Workout Wizard.
Download the free iPhone app here (Android version coming next month)
The Kettlebell Workout Wizard is a clean and simple app that enables you to generate a random kettlebell workout as many times as you wish.
You can choose from 3 skill levels, beginner, intermediate and advanced.
I also show you how to perform each of the kettlebell exercises to ensure you get your technique right every time.
So if you ever find yourself stuck with what kettlebell workout to perform or simply want the element of surprise in your life, then this is the app for you.
Please check out the app and email me back with any feedback. I’m always looking for ways to improve the app.
Download the free iPhone app here (Android version coming next month)
Clean, Squat and Press (CSP)
Last week I introduced you to the simple concept of dividing all movements into pushes and pulls.
Today I’d like to introduce you to one of my favourite full body kettlebell exercises, the Clean, squat and press (CSP).
The CSP activates practically every muscle in your body which ultimately makes it very cardiovascular and great for fat loss.
The Clean aspect of the movement is a Pull whereas the Squat and Press are both Pushes.
Here’s how to get started with this all-in-one exercise:
Level 1
Break the movement down into a workout like this:
- Clean x 5 each side
- Clean & Squat x 5 each side
- Squat and Press x 5 each side
- Rest 3 minutes and repeat
Make sure you are comfortable with each of the separate moves before performing them all together as listed above.
Level 2
Now that you are comfortable with the individual movements you can complete the full CSP like this:
- Clean. Squat and Press x 8 – 10 left
- Clean, Squat and Press x 8 – 10 right
- Rest 3 minutes and repeat
The weakest link here is the shoulders which is why the squat to press enables you to lift more weight than you could with a static shoulder press. Be sure not to cut the depth of the squat short.
Level 3
Now to my favourite variation using 2 kettlebells:
- Clean, Squat and Press (1 kettlebell in each hand) x 6 – 8 reps
- Rest 3 minutes and repeat
The overriding cardio effects from this one exercise are huge!
The CSP is truly a big, multi-joint, compound exercise that gets a lot done in very little time.
Try adding any of the above workouts as a simple finisher after an existing workout or as part of a ‘one exercise per day’ program.
Learn more: Master the Clean and all other variations
Here’s the CSP in action as workout no. 37 in my 50 kettlebell circuits:
- Clean, Squat and Press (left) – 60 seconds
- Forward Lunge (right) – 60 seconds
- Clean, Squat and Press (right) – 60 seconds
- Forward Lunge (left) – 60 seconds
The above 4 minute workout has everything you need for a quick full body workout.
Notice the addition of the lunges to add some single leg movement into the mix.
As this is more of an advanced workout please ensure you are comfortable with all the movements before adding a challenging load.
See all my kettlebell workout programs here
Stuck at home? Here’s some reading suggesions:
In case you missed this last week.
Now is a great time for reading and improving on your knowledge.
Here’s a list of my favourite books for you to check out:
Great health and fitness books worth reading
That’s all for today my friend,
Take care of yourself and each other,
Greg
P.S. Use ATHOME to get a special discount off all my workout programs