Make big progress towards your fitness goals with a few simple daily blocks.
When do you exercise? Anyone who exercises consistently has the answer to this question. People who build sustainable health and fitness aren’t people who take exercise classes on random nights or convenient long weekends. These guys have a plan. When you ask them when they work out, they say:
When do you exercise? Anyone who exercises consistently has the answer to this question. People who build sustainable health and fitness aren’t people who take exercise classes on random nights or convenient long weekends. These guys have a plan. When you ask them when they work out, they say:
- “First thing in the morning, before my family wakes up.”
- “I’m on my way to work. I’m going to take a shower and get ready for work at the gym.”
- “On my lunch break.”
- “After work and before I go home.”
People who have difficulty exercising consistently usually cite being too busy. That’s natural. Even if you have a super efficient HIIT routine that lasts less than 30 minutes, getting ready to go to the gym, driving to the gym, leaving your valuables, and making small talk will usually take you well over an hour. But instead of going to the gym, you can be much more efficient by breaking up your workouts into short blocks throughout the day. After all, we are humans. Like all animals, we are hardwired to move at least once a day.
I’ve advocated this approach in my 5-Alarm and 4-Alarm Workout articles, and both of these plans assume that the exercises are equipment-free in order to incorporate them fluidly at the start of the day. Bodyweight training is great, but once you master the kettlebell, your options become even more fun and varied. This simple tool has unparalleled effects. Keeping a kettlebell by your desk will help you make great strides toward your fitness goals. In fact, spreading out your exercises into several simple blocks centered around kettlebells may be an even more effective training method than the standard all-at-once approach.
As I argued in “Learning Kettlebells to Unleash Freedom,” kettlebells are the most effective, efficient, and portable tool in fitness. Tones, increases endurance, improves mobility, and builds functional strength and power. The unique design provides a powerful training effect and allows for continuous skill improvement while having fun. Of course, it’s still a great tool for a simple and easy meat-and-potatoes workout.
make a plan
Once you’ve mastered the kettlebell (I recommend my complete kettlebell program), all you need to know is:
Is it best to do it 3 or 4 times a day?
- First thing in the morning, before lunch, before going home
- Just find the 4th time or solve it in 3 times
- Set an alarm or other predictable cue on your phone to start exercising. Consistent behavior is based on the science of building habits and willpower. For more help on this, please see my free ebook. Basic guide to self-mastery.
How do you plan to store kettlebells at work?
- Is it under the desk?
- In the car?
What kind of work clothes are most comfortable for exercising?
- Look for work clothes that suit your gender and allow you to exercise. Women have many options. Things are gradually improving for men as well. Thank you for the stretchy golf pants.
How can I feel less self-conscious about being the weirdo who works out?
- If you are in an office, you can close the blinds. You can also move outside or identify spaces that are rarely used. Or you can just not care. After all, you are amazing.
What kind of kettlebell training is possible and how do you plan it?
- There are many options. Once you’ve mastered the basics, try combining the following 6-10 minute blocks.
Kettlebell exercise block 1 option
Each block should start with this super easy kettlebell warm-up:
- Kettlebell halo 5 pieces per side
- Kettlebell squat ply series
- 3 pieces per side 1 leg kettlebell RDL
- 5 push-ups
This block is ideally completed first thing in the morning. It’s before you get dressed for work, so it might get a little dirty. We recommend taking this opportunity to do the king of all exercises, the Turkish Get Up (TGU).
Options include::
- Set a timer for 6-8 minutes and continuously alternate between right and left hand TGUs.
- 3 rounds of 1 right hand and 1 left hand TGU with 10 kettlebell rows per side
Kettlebell exercise block 2, 3, 4 options
option 1
3 rounds:
- Kettlebell 1 Leg RDL Row 5 Rows per Side
- Kettlebell Snatch or Kettlebell Strict Press 3 per side
Option 2
- Swing the kettlebell between each hand for 6 to 8 minutes. Start with 30 seconds of work and 30 seconds of rest and work your way down to fewer breaks.
Option 3
- Holding your suitcase will last between 6 and 10 minutes.
It’s well documented that taking a break outdoors increases your energy and productivity at work. Get outside and do a variation of this one-armed farmer’s walk. Drop your shoulders back and grip the bell firmly. walk. If your grip loosens, switch hands. Continue this procedure until the time runs out.
Option 4
- 6-10 minute single-arm kettlebell swings — 10 reps to the left, rest, 10 reps to the right, rest, repeat until time is up.
Option 5: Gauntlet
- 15 per side 1-arm kettlebell clean, reverse lunge, press (do all 3 exercises once, then alternate hands.)
- 20-30 Two-handed bent over row
option 6
5-10 minute AMRAP:
- 10 kettlebell goblet squats
- 5 push-ups
Option 7
Two Tabata exercises:
- Choose two kettlebell exercises and alternate them for 8 rounds of 20 seconds of work and 10 seconds of rest.
Kettlebell fitness is good for your health
There are many other options, but these exercise blocks are enough to get you started. A day that includes three or four of these options will be a very active and healthy day. That’s the benefit of learning kettlebells, the most portable and powerful tool in fitness. This is a skill that will make fitness fun for a lifetime.
Featured image: Srdjan Randjelovic/Shutterstock
