A full body workout may sound like a complicated thing, but it needn’t be. This is the age of the kettlebell workout. It‘a also the epoch of the minimalist workout. Put those two concepts together and you have this intensely focussed full body workout that will blast away the cobwebs and ‘melt fat’, as this kind of workout guide always seems to put it.
The idea for this 2-move full body kettlebell workout came from Pavel Tsatsouline, the man behind StrongFirst. He introduced SPETSNAZ training techniques from the former Soviet Union to US Navy SEALs, Marines and other armed forces in the US. In an interview with Joe Rogan, he mentioned his workout routine only consists of two exercises: kettlebell swings and dips.
Working out at home can save you lot of money but even the best home workout can take up time. This full body kettlebell workout uses only two exercises and one piece of home gym equipment. Use this 2-move wonder to Get fit and build muscle at home or in the gym, using only the best kettlebell you can find, and perseverance.
What makes this 2-move full body kettlebell workout effective?
Why those two exercises? First of all, both of them are compound movements and use many muscles at the same time, unlike bicep curls, for example. They also work most muscles in your body: the kettlebell swing is essentially a barbell deadlift alternative that uses more explosive movement, while the bodyweight dip compliments the kettlebell swing perfectly as it works the triceps and the shoulders most.
These two exercises also make Pavel’s workout a super-simplified push-pull workout; it combines a pull movement, the swing, with a push movement, the dip. Our version puts a twist on this because not only we all want big arms and pecs, we also want to use the least amount of equipment and having a multi-gym equipped with a dip station is not considered minimalist, in our books anyway.
So, instead of dips, we’ll do push ups as they work the triceps, the core and the pecs perfectly, maximising the results in the shortest amount of time. In case you need to polish up your knowledge on pushups, take a look at out how to do push ups guide. Push ups are also just as good as bench press anyway, according to science.
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Warm up, cool down and nutrition
Efficient muscle building very much depends on eating correctly. During workouts, you overexert your muscles and in order to help them repair quickly, you’ll need protein. This constant cycle of damaging, resting and repairing your muscles will eventually lead to muscle growth.
Protein should be supplied from a variety of…