Now that I am a new Dad and spending more quality time at home, I’ve been shifting a lot of my fitness towards kettlebells, simply because they’re a lot more practical for home, saving both space and time.
The Turkish get up (or “get up”) is arguably one of the most effective functional movements out there you can do, and it’s perfect to do with a kettlebell. It looks deceptively simple, but even if you have a lightweight kettlebell, a dumbell, or even a cloth bucket with sand in it, you can make this work.
Remember, there is no “core” muscle. There are muscles throughout your body and people call the ones in the middle your “core”, which to me is strange. “Core strength” is up there with “tone” for nonsense fitness terms used by people who have been reading too many magazines.
Strength training builds muscle, builds bone, and makes you (duh) stronger. I could write paragraphs on why these are so important but I doubt I’ll convince anyone of anything; so instead, here’s my strength training program, every other day:
30 minutes, constantly looping through these will beat the crap out of you, or at least it beats the crap out of me. Start with the lighter bell, move up to heavy for the middle of the workout, then go back to medium as fatigue kicks in:
– 20 pushups or dips.
– 15 clean and jerks, each arm.
– 15 snatches, each arm.
– 15 single arm swings, each arm.
– 5 turkish get ups, each side.
– 5 wind mills, each side.
– 20 double arm swings.
– 10 single arm rows, TRX rows, or pull ups (preferably).
Conditioning is a little different, but fortunately I’ve got something else in my life right now that fits the bill and I enjoy doing. Every other day…
It takes patience and determination to “get your legs”, so to speak. Ask anyone who can run five miles enjoyably and they’ll tell you about how much it hurt in the beginning when they could barely run down the block. Once you get your legs, you don’t want to lose them. Running even once a week (in addition to all the other stuff) helps keep you in the game. There’s something about the beating it puts on your legs where if you don’t do it enough your body stops keeping you in shape to do it again, and there you are not being able to run down the block.
Please feel free to ask me or any one of our trainers any questions on kettlebells or running. We would be happy to spend some time showing you some of these exercises.
To schedule a consultation with Gary Maher or any of the Excel Fitness Personal Trainers please stop by the gym or call (860) 523-8167.