KETTLESHRED: A Kettlebell Program to Get You Ripped from Home

The COVID pandemic has caused plenty of disruption in one’s daily life and regular gym routines certainly have not been spared.  With working from home being the default, training from home has been almost non-negotiable.

Due to the lack of proper equipment and space at home, fitness enthusiasts often rely on HIIT videos found on YouTube and mobile apps, utilising bodyweight and home essentials such as water bottles as equipment. The problem with that is, if physical changes are expected, the body needs to be challenged to adapt, be it fat loss or muscle building.

Today’s article will cover how to utilise kettlebells, one of the most underrated tools that is guaranteed to challenge the cardiorespiratory capacity, develop muscular endurance as well as to promote fat loss.

This method of training is meant to drain glycogen from major muscles of the body to aid in the fat burning process, as well as forcing the liver to recycle the byproduct pyruvate, converting it to glucose. This process makes the body more efficient in dealing with lactic acid, to last longer in anaerobic workouts like this in the future. It also challenges your cardiovascular capacity, due to the oxygen demands of the big muscle groups used.

Without further ado, here is a sample of a kettlebell program to challenge and get you the results you always wished for.

EQUIPMENT NEEDED:

  1. A stop watch
  2. A pair of kettlebells you can press for 10 reps maximum

TRAINING PROGRAM

DAY 1: HIGH INTENSITY COMPLEX

4 SETS, 120 secs REST AFTER EACH SET

A1) Double Kettlebell Press x 2-3-5

A2) Double Kettlebell Swing x 2-3-5

A3) Double Kettlebell Row x 2-3-5

A4) Double Kettlebell Front Squat x 10

Instructions:

Do 2 presses, 2 swings, 2 rows then 3 presses, 3 swings, 3 rows and then 5 presses, 5 swings, 5 rows followed by a 10 rep squat. That is one set, rest for 120 seconds and repeat for 3 more sets.

DAY 2: LIGHT INTENSITY COMPLEX

5 SETS, 120 secs REST AFTER EACH SET

A1) 1 Arm Press x 5

A2) 1 Arm Swing x 5

A3) 1 Arm Kettlebell Squat x 5

A4) 1 Arm Snatch x 5

A5) Get Down x 1

Instructions

Do the above on one side without putting the bell down. Once one side is done, immediately go on to the other side to do the same exercises and reps. That is one set and rest for 120 seconds.

Example, do 1 Arm press consecutively for 5 reps, immediately followed by 1 Arm Swing for 5 reps and down the list until you finish the Get Down. Repeat on one side from A1 – A5. First set done, rest 120 seconds and repeat 5 more times.

DAY 3: MODERATE INTENSITY COMPLEX

4 SETS, 120 secs REST AFTER EACH SET

A1) Double Kettlebell Clean   3-2-1

A2) Double Kettlebell Press   3-2-1

A3) Double Kettlebell Front Squat  3-2-1

A4) Double Kettlebell Swing  3-2-1

Instructions:

Do 3 clean, 3 press, 3 squat, 3 swing and then back to 2 clean, 2 press, 2 squat, 2 swing and then
1 clean, 1 press, 1 squat, 1 swing. That is one set, rest for 120 seconds and repeat for 3 sets.

NUTRITION

The nutrition component is crucial as it is very taxing systemically and goes well with a low to moderate carb diet, with the carbs mainly to satisfy training intensity as well as refuelling but nothing more. Fibre is important to bring down systemic inflammation.

Here is a suggested nutrition guideline for this stimulus:

Meal 1: A portion of protein + a portion of fibre + a portion of fat

Meal 2: A portion of carb + a portion of protein + a portion of fibre

Meal 3: A portion of fruit + a portion of protein + a portion of fibre

The way the meal is sequenced here is important as the timing of first ingestion of carbohydrates as well as the kind of carbohydrates plays a big part in body recomposition, sleep and recovery for the next training. 

Here are guidelines of an approximate amount to eat for different individuals

1) Small amount of muscle mass 

  • Carbs per meal: 30-40g of carbs
  • Protein per meal: 35-35g of protein
  • Fat per meal: 10-20g of fat
  • Fibre per meal: 1 cup of greens

2) Moderate amount of muscle mass

  • Carbs per meal: 40-50g of carbs
  • Protein per meal: 40-50g of protein
  • Fat per meal: 15-25g of fat
  • Fibre per meal: 1 cup of greens

3) Lots of muscle mass

  • Carbs per meal: 50-60g of carbs
  • Protein per meal: 50-60g of protein
  • Fat per meal: 25-35g of fat
  • Fibre per meal: 1 cup of greens

For those looking to change their physiques or improve their performance in strength with proven methodologies, feel free to drop us a message and we will keep in touch with you.


1 Comment

  • Koh Ling Ling

    September 1, 2021 @ 3:05 pm

    What is missing in the article is, how many weeks should one carry out the above exercises?

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