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.

Basic program 1

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

Mobility (10 mins) circuit of:

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:

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

Backlog

Kettlebells

Bodyweight

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

Battle rope

  • Lateral wave

Olympic bar

  • Clean and jerk
  • Snatch
  • Suitcase deadlift