I came up with the idea of what I'm going to do today for my workout only on my way to the gym.
I must admit, I'm not that type of person who has her weekly workout plan ready in the beginning of the week. They say that failing to prepare is preparing to fail, and while I believe it's true in many aspects in life, I don't necessarily plan my workouts too far ahead.
However, I do have a plan of the type of workouts I am planning to do each week. Right now, my weekly plan looks something like this:
- 1 long run. The meaning of “long” has changed a lot for me. I used to call “long” anything between 15 to 30 km, but now, 8 km qualifies as long for me.
- 1 (sometimes 2) longer gym sessions, usually focusing on legs and butt or arms and chest. I guess I could call those days “leg day” and “arm & chest day”, even though my “leg days” and “arm & chest days” are probably much shorter compared to those what fitness competitors or bodybuilders do. However, on those days I do more of isolated exercises, targeting specific muscle groups. I tend to have one of my longer gym session on Friday evening or Saturday morning when I'm not in a hurry and I know there's a whole weekend ahead and the other one any day during the week when my schedule is little more flexible.
- 4-5 metabolic, 30 minute workouts. These are my favorite kinds of workouts. 30-minute metabolic workouts are the best fat burners, they take only half an hour to complete and can be done with minimal equipment.
Back to my this morning workout! It consisted of one bodyweight and one kettlebell movement and since I worked out at the gym, I took advantage of the barbell, too.
Here's what I used:
- Barbell (I used 85 % bodyweight)
- Kettlebell (10 kg)
The workout took me about 20 minutes to complete. However, if you are pressed in time and have only 10-15 minutes, just do as many rounds as you can. The important thing is to work hard! It's only 15 minutes of your day, so go kill it!
Remember to adjust the weights as needed. For the deadlifts I used 85 % of my bodyweight. However, if you are experienced, add couple of more plates to your bar, but if you are just starting out, be sure to learn the perfect form before going too heavy. Deadlift is an excellent exercise for the whole body if done correctly, but it can hurt your back really badly if done wrong.
Okay, here's how to perform the movements!
1. Singe Arm Kettlebell Snatch
1. Stand with your feet slightly wider than shoulder-width apart. The kettlebell is on the floor between your legs.
2. Keep your back straight, bend your knees so that you reach the kettlebell handle and grasp it with your right hand.
3. The next moves are done explosively. To come up, quickly extend your hips, knees and finally your right arm and bring the kettlebell above the head. Make sure that the kettlebell moves close to your body. Flip the kettlebell over your wrist. The kettlebell is now above your head.
4. To return to your starting position, drop the kettlebell forward and swing it downward. Place it back to the floor between your legs.
Complete 10 reps with kettlebell in your right hand. Then do the same with the left arm.
Remember that the movement should be vigorous and explosive, so use the power from your legs and hips when bringing the kettlebell up.
First and the most important thing when performing a deadlift: Keep your back straight and strong all the time.
1. Have the bar ready on the floor. Stand with your feet little more than shoulder-width apart. Have your toes pointing straight ahead or slightly outward.
2. Lower yourself to a half squat position and grab the bar, having your hands little bit outside of your legs. Keep the bar close to you shins, your back flat, chest up and look forward.
3. Start lifting the bar up so that it moves close to your legs all the time. Drive through your heels but not toes – think that your heels are glued to the gound. As you come up, straighten your legs, extend your hips and squeeze your glutes.
4. Go back to your starting position by keeping the back flat, bending your knees and by moving the bar as close as possible to your legs all the time, bringing it back to the floor.
3. Lateral Barbell Burpees
After you have completed the deadlifts place the barbell down to the floor but not on the rack – you'll need it for the next exercise, burpee. Here‘s a video tutorial of how to do a burpee. In this workout, however, we are going to do a little different version of burpee.
The beginning of lateral barbell burpee is exactly the same as in a normal burpee.
1. Stand still with your feet shoulder-width apart. Lower your body to a half squat position. Place your hands down to the floor, fingers facing forward.
2. Keeping your arms on the floor and wrists right under your shoulders, jump your legs back coming to a plank push up position. Lower your body down until you chest touches the floor and release your hands for a second.
3. Place your hands back to the floor under your shoulders. Start pushing your chest back up and at the same time, jump your legs under your chest. You are now on a squat position.
4. Now comes the difference compared to regular burpee: Jump sidewards over the barbell.
Then perform burpee on the other side of the burpee and jump back to the other side.
Any questions? Let me know!
Enjoy the sweat and burn!
Phot credit: jb.atwood via Flickr