Kinetic workouts

Categorises the gym workout by these kinetic systems:

• Power (3 mins)
• Strength (5 mins)
• Endurance (8 mins)
• Cardio (10 mins)
• Durability (15 mins)

Every 50 minute workout includes each of them. This is really just a catalogue of kettlebell and/or body weight exercises.

Basic program 1⌗

Cardio (10 mins) of choice run, bike, row, stair mill, jump jop

Mobility (10 mins) circuit of:

• Kettlebell windmills (5 reps each side)
• Kettlebell halos (5 reps each side) variation options include lunges or squats

Power (3 mins) Kettlebell sumo squat 6 sets of 10 secs on, 20 secs rest

Strength (5 mins) Super slow presses 5 sets of 3 reps, 5 secs up and 5 secs down

Endurance (8 mins) as many reps as possible (ARAP) of:

• Kettlebell swings 15 reps
• Kettlebell arm thruster 5 reps each side

Stretch and cool down:

• Couch stretch 30 hard hamstring contractions per side
• Pigeon pose
• Standard forward fold
• Others: Hip flexor stretches, kneeling hamstring stretch, shoulder bridge

The 300 program⌗

300 reps in total across the following 6 exercises:

1. 50 x kettlebell swings
2. 50 x offset kettlebell pushups
3. 50 x two hand horned squat
4. 50 x kettlebell clean to press
5. 50 x kettlebell L-sit toe reaches
6. 50 x explosive kettlebell deadlift

Chandler Marchman’s Kettlebell beginner routine⌗

• Double Hand Swing (5 reps)
• Goblet Squat (5 reps)
• Goblet Reverse Lunge (5 reps/leg)
• Lateral Push Up (5 reps/side)
• Wide Stance Anti-Rotation Row (5 reps/side)
• Goblet Walk (20 metres)
• Deadlift (5 reps)

Backlog⌗

Kettlebells⌗

• Kettlebell rotational press
• Kettlebell snatch
• Clean and press
• Suitcase deadlift

Bodyweight⌗

• The “sit through”
• Animal walks
• Bear walk
• Ape walk

Battle rope⌗

• Lateral wave

Olympic bar⌗

• Clean and jerk
• Snatch
• Suitcase deadlift