In an attempt to focus my workout into something basic yet essential, I’ve decided to modify my first workout program. This is what I may consider as an upgraded version if we’re to treat the first program as an overall basic workout routine.
I’ve been experimenting since January started and I’ve come up with a routine that’s guaranteed to give you the best bang for your bell without stressing yourself about doing them for a week.
The same schedule format will apply: 5 to 6 days a week, 20 minutes minimum on the clock.
Mind you, this revolves mostly around Hardstyle movements which means maximal effort in less repetitions. I’m fond of utilizing both GS and Hardstyle but I somehow always gravitate towards Hardstyle due to the maximal effort exerted in a short period of time.
Because let’s face it, 20 minutes isn’t that long. But if utilized efficiently, 20 minutes is more than enough.
For this program, you’ll need at least a pair of heavy KBs and one lighter bell. In my case, I use a pair of 32 kg and one 24 kg. The 24 kg is for the warm up while one or two 32 kg KBs will be used for the main workout.
Happy New Year Everyone! One of my personal traditions involve welcoming the new year with a run. I always run first thing in the morning and due to this I have to sleep extra early. I’ve been skipping the new year midnight for four years now and I don’t mind at all.
You can find my running details here
With regards to my previous bump blog, I decided to veer away from my program for a while. By veer I mean avoid so much speed workouts and for a while would mean the whole week or perhaps the whole month of December.
I’ve had recent bouts of migraine and I figured high speed workouts such as my 5-minute swings, both double and single, might trigger the nauseous feeling which might end up becoming a migraine (one way or the other matters not). I’ll still look forward to performing 5-minute swings again but I should wait until I’m fully healed. My body, and particularly my head, may not be able to cater to the focus-demanding workout as I once used to.
The whole month began with me ripping a callus on my left hand. This hampered my program and I had to focus on bodyweight workouts for one week. Not to mention how I condensed it from 20 minutes to just 10 because of lack of sleep (Christmas party performance practice) and fatigue from not getting enough sleep. The second week started out fine but last Wednesday was a cursed day that I had to stop training until I’m fully rested (and I’m sure I’m fully rested now; will train tomorrow).
I first suffered from chills last Wednesday at around 1:30 AM. The thing was, it wasn’t even that cold or rather not cold enough for me to have chills. I also felt feverish which made my body feel hot to the touch. Chills and hot temperature, I was already concluding that I wouldn’t be able to workout that morning but I never thought it would get worse.
A few hours later, I had a bout with migraine and nausea right after waking up. I figured it was perhaps due to overeating which resulted to a bad gassy stomach. I was seriously burping with an intensity and consistency that would’ve filled up a small hot-air balloon if put together. I ate too much the other day and I overestimated my body’s ability to digest and metabolize the food I ate. I couldn’t even walk straight without feeling the need to throw-up. I was then rushed to the hospital.
- Upper body is ever so slightly becoming more defined.
- Strength from torso up to shoulders have significantly increased.
- Performing repeated 64 kg deadlifts are warm-ups to me.
- I can now do 60 swings in less than 4 minutes.
- I can now do 100 32kg x 2 double kettlebell swings in less than 10 minutes.
- I now have a “better” 64 kg armor building technique (more below).
- Legs have noticeably increased in endurance and strength.
- I’ve evolved my usual push-ups to one-legged then to spiderman push ups.
- Jerking a 32 kg is easier but pressing it is still far from reach.
- I also (unintentionally) developed my pull-ups when I tried them a few weeks ago.
- I can now almost do a full ab-wheel roll (from standing position). I stop before my arms stretch overhead.
I’ve been progressing quite well. In fact, I’ve seen some muscular development particularly in the upper body. Also, I am now able to double swing a pair of 32 kg 60 times in under 5 minutes. My previous limit was 50 but now my standard is 60. Next month, if all goes well, I can push through 65 or even 70.
I still can’t directly press a 32 kg bell but my arm and shoulder strength have increased significantly to a point that jerking a 32 kg bell doesn’t seem too taxing anymore. I’ve also increased my stamina due to me not getting that “worn out” feeling after the 20 minute mark. I don’t gasp for air nor do I feel dizzy. I just feel a bit tired but not enough for me to go searching for a bed to lie on for the next few hours.
I was a bit feverish this morning due to a cold that won’t go away. I had days like this before and I’ve learned that going fast or going heavy on sick days is a big no-no if you want to recover in the soonest possible time. I was all set to just lie back down on my bed and wait for the time for breakfast. It wasn’t until I finished my hydration ritual (which I’ve been doing for the past 4 years) that I realized I can get some good exercise in without making my fever worse. I figured I should go out and try a few isometric exercises and some serious joint mobility workouts.