Bodyweight training is the perfect compliment to kettlebell work.
By strategically blending KBs and calisthenics, you can hit all five aspects of fitness:
- Muscular endurance
- Flexibility
- Cardiovascular fitness
- Muscular strength
- Body composition
Today’s workout is from the “Turbulence Training Bootcamp Workouts” ebook. I highly recommend you pick up a copy and get some great ideas on how to incorporate bodyweight workouts with and into your kettlebell program. (Turbulence Training Bootcamp Workouts is actually oriented towards trainers and fitness professionals, but truly ANYONE looking to reap the benefits of bodyweight exercise can benefit.)
Check it out:
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TT Bootcamp Workout #4 – “Tabata Time” (Advanced)
*Check out full exercise descriptions in the main program HERE
Warm-up (30 seconds per exercise) – 10 minutes
• Run in Place
• BW Squat
• Inchworm
• Cross Crawl
• Prisoner Forward Lunges
• Shuffle
• Rest 1 minute before repeating 1 more time.
TT Strength Circuits (30 seconds per exercise) – 10 minutes
• Vertical Jump & Stick
• Spiderman Pushup
• 1-Leg Deadlift (30 seconds per side)
• Rest 2 minutes before repeating 1 more time.
TT Tabata Circuits – 10 minutes
• BW Squats – 20 seconds BW squats plus 10 second hold in bottom position x 8 rounds
• Rest 2 minutes and take water break
• Pushups – 20 seconds pushups plus 10 second hold in top position x 2 rounds
Water Break – 2 minutes
TT Big 5 Conditioning Circuit (30 seconds per exercise) – 10 minutes
• Siff Squat
• Close-Grip Pushup
• Prisoner Sumo Squat
• Walking Lunge
• Mountain Climber
• Rest 2 minutes before repeating 1 more time.
Water Break – 1 minute
Total Body Abs Circuit (30 seconds per exercise) – 5 minutes
• Cross-Body Mountain Climber
• Plank
• Reverse Bridge
• Rest 1 minute before repeating 1 more time.
Cool-down, Stretching & Water Break – 10 minutes
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To sum up, bodyweight training and kettlebells are like a match made in heaven. Master the basics of both, and you’ll have everything you need to stay lean, strong, and athletic – at ANY age. Be sure to check out the full TT Bootcamps program HERE. And here’s to your continued success!
-Forest Vance
Master of Science, Human Movement
Kettlebell Expert
Over 40 Training Specialist
KettlebellBasics.net