What workout is for me?

What is the ultimate workout?
Ask 100 people and you will probably get a 100 different answers.
Answers like:

Crossfit
P90X
Insanity
Marathon Training
Triathlon training
Kettlebells (of course!)
Olympic lifting
Power lifting
MMA
Pilates
Yoga
Spinning
etc,etc,etc

The list just goes on and on.

I don't care what program you choose I just think every program should include these 6 parts to be considered a complete and total program,these ideas are not mine but from Alwyn Cosgrove

Part 1 - Warm-up and Activation

I am not talking about a casual jog but a good warm-up that activates Core muscles and prepares your body for exercise.



Part 2: Pre-Hab or injury prevention

This is simply to take a few minutes to help make the shoulder, knee and hip joints a little more Resilient. It only takes a few minutes but really pays off in the end. A great exercise for this is the windmill!



Part 3 - "Core Training"

Core training is more than just sit-ups and planks but an emphasis on incorporating the Core into movement just like you would use your Core in life or athletics, not just Isolation. For me you get the most "Bang for your Buck" with the Turkish Get-up!



Part 4 - "Power Training"

As a person ages they will loose Power (or the ability to move fast) quicker than they will loose strength. An old person can walk up the stairs (strength) but not the ability to run up the stairs (Power). Again in my mind the kettlebell is your best bang for your buck because KB swings and snatches are fantastic power exercises moving weight as fast as you can.

Part 5 - "Strength"

We all need strength but what is it? Strength defined is the ability to apply force, and the more force you can apply the stronger you are. Again almost anything will work.

Body weight i.e push-ups
Machines - I can't believe I am saying this but yes machines are a strength tool.
Barbells and Dumbells
Sandbags and odd objects
And of course Kettlebells.

Bang for your Buck I again say KB's you can press, squat, row, a KB and there or so many different variations so from a time and space issue I give the nod to KB's

Part 6 "ESD or Energy System Development or to some Cardio"

All I can say here is if you have never done 20 minutes of snatches or even 10 minutes of snatches then you just don't know what i'm talking about. Go try 10 minutes of swings where at the top of each minute you perform 15 swings rest the remainder of the minute for 10 minutes and then get back to me.

Okay so now I have covered the 6 parts of a workout let me show you what 30 minute KB workout at home would look like and also note that some exercises will work for many parts i.e a Turkish Get-up is a Pre-hab and a Core exercise.

Parts 1 and 2 ( Warm-up and Pre-hab 5 minutes)
KB Jont mobilty from video above x 3 sets of 5
Windmills 2x 5 each side

Part 3 (Core 5 minutes)
The Turkish Get-up x 5 minutes switching hands each rep

Part 5 (Strength x 15 minutes)
As Many rounds as possible is 15 minutes of
Cleans and Presses x 5/5
Goblet squats x 5
Rows x 5/5

Parts 4 and 6 "ESD and Power"
The KB Swing
10 minutes
15 swings at the top of each minute.

There you have it a complete and total workout in 30 minutes using my favorite tool the Kettlebell.