Best Total Workout Program

Best Total Workout Program

I have been working out for years. In high school I used to run at least a hundred miles a week. I've also been lifting weights for years and can bench press 280 pounds. However, I've recently just discovered a device that allows me to combine the cardiovascular qualities of running with the muscle building qualities of lifting weights. The kettlebell provides the best total workout I have ever had.

If you are unfamiliar with it it looks like a cannonball with a handle and, because of its design, can be used in significantly more ways that a barbell or a dumbbell. The fundamental exercise is the swing which works the muscles of your body's core. But, all of the exercises are compound which means they work multiple muscle groups at once and give your body a total workout.

1st day: Renegade rows, clean and press, military press, dips, pull ups 

2nd day: Swings, squats, dead lift, halos, figure 8s. 

3rd day: Chin ups, snatches, rows, high pulls, push ups. 

4th day: Swings, squats, dead lift, halos, figure 8s.

You want to do these exercises in a circuit moving from one to another with a brief rest period in between. Do as many circuits as you can. It may look simple, and it is. 

But, you will be huffing and puffing pretty quickly and exhausted by the end of the work out. Using kettlebells you can actually burn up to 20 calories a minute. The only thing that compares to that is cross country skiing...uphill.