Our lives are exceedingly busy.
Time is a commodity that we can ill afford to waste. There are many occasions when we only have a small window of opportunity to train. You only have 35 to 45 minutes to train. You have to get your workout in. You’ve worked very hard to attain your level of fitness and you want to keep it. What can you do?
Here’s a great workout combining body weight and kettlebells.
It’s called the 100’s Workout.
Begin with warming the body up very well:
Jump rope for 2 or 3 minutes, employ 5 to 7 minutes of stretching and other various warm-up techniques. Do three rotations of Deck Squats (10), Push-ups (25) and Abdominals (30). Now you are ready for the 100’s Workout.
There are several ways to do this workout. I’ve done anywhere from 3 to 5 of these exercises, depending on the available time and the chosen set of exercises. This is something that you’ll have to decide for yourself and how you are able to perform on a particular day. In addition, the amount of weight that you use makes a difference. Obviously – the higher the weight, the harder the workout.
Following are some examples:
100 2 Hand Swings, recover, stretch.
100 Bottoms-up Squats, recover, stretch.
100 Kettlebell Snatches, recover stretch.
You should be able to accomplish each exercise in 5 to 6 minutes with a 2 minute rest and re-hydration period in between. You should be done with this section in a total of 20 minutes. A light stretch and you are finished and on with your day.
100 Hand to Hand Swings (50 each Side)
100 Single Rack Squats (Change every 10 reps, 50 each side)
100 Dual Jerk Presses- It is best to do them in sections – VERY difficult to perform 100 of these in a row. You will most likely need 3 to 4 sets in order to complete the 100 repetitions.
You should be able to accomplish each exercise in 5 to 7 minutes with a 2 minute rest and re-hydration period in between. You should be done with this section in a total of 23 minutes. A light stretch and you are finished and on with your day.
Use your imagination and try other combinations of exercises when you do your 100’s. It’s a great deal of fun and yields a phenomenal workout.
As always: Train Hard & Train Often!
Phil Ross, Master RKC