With Financial yesterday, Physical today, followed by personal development on Monday...
...and family on Tuesday, we'll begin covering all the various categories we're setting goals in.
This fits the newly updated description of the podcast. Check it out here!
Why did I start the year with a physical goal?
To boost creativity! (Hat tip Dan Miller)
Rob's Optimal Kettlebell Workout
1. Kettlebell Swings – 75 reps
- In as few sets of good form as possible
- No more than 1 minute rest between sets
- Goal – 75 reps in one set, then move to larger kettlebell
- Example: 35 swings, 60s rest, 20 swings, 60s rest, 20 swings
- Suggested Weight to Begin: 20kg (44lb)
- Rob's Beginning Weight: 10kg (22lb)
2. Standing Overhead Kettlebell Press – 50 reps
- In as few sets of good form as possible
- No more than 1 minute rest between sets
- Goal – 50 reps in one set, then move to larger kettlebell
- Example: 20 presses, 60s rest, 15 presses, 60s rest, 15 presses
- Suggested Weight to Begin: 10lb
- Rob's Beginning Weight: 10lb
- This workout serves dual purpose you are obviously working out the shoulder(deltoids) but the standing and weight on one side forces stabilizing muscles through your whole body to fire and keep you from dipping to the weighted side.
3. Kettlebell Front Squat – 50 reps
- In as few sets of good form as possible
- No more than 1 minute rest between sets
- Goal – 50 reps in one set, then move to larger kettlebell
- Example: 20 squats, 60s rest, 15 squats, 60s rest, 15 squats
- Suggested Weight to Begin: 30lb
- Rob's Beginning Weight: "Assisted" Squat Only
4. Farmers Walk, Suitcase Carry Modification – 2 sets
- This exercise does not work in reps instead its time or distance.
- Your goal is to carry and walk with the weight for as long as your grip can hold it, then switch the weight to the other side and repeat
- Do 2 sets of this carry for time on each side.
- Rob's Beginning Weight: ~35lbs for 100 paces x 2 sets
The recommended starter kettlebell weight for the swings and squats is a 44lb or 54lb kettlebell but you can start lower obviously, you will just probably work through to the goals a bit quicker. This workout is best when done 3 or 4 times a week with a day between each workout. The first week you might need an extra rest day after the first workout if you are not using those muscles in your daily life. The great thing about it is this really scales well by just bumping up the weight.
Rob's Dream Kettlebell: METRIXX® ELITE PRECISION E-COAT KETTLEBELL
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