MattM
SFG1
Brother cancelled his gym membership and is interested in home training. He is proficient in the use of kettlebells. He has access to an 18, 26 and double 40kg bells at my house.
I want him to train every other day as he is limited on time. His goal is to stay strong and lean out a bit, he really doesn't like doing anything over 10 reps besides 2 handed swings. I tried to make it so the pushups and goblet squats were somewhat of a warmup but not label them as a warmup.
I also told him to use whatever weights he feels comfortable with that day and that he could do 2 sets of 10 ab rolls if he feels good at the end. He has been doing tons of pullups the past couple of months and wanted a break from pullups and rows.
Day 1-
2x10 bw pushups
2x5 pause goblet squats
4x5 uneven (for now) double kb front squat
6x5 single kb strict overhead press
Day 2-
2x10 bw pushups
4x5 double deadlift (2 sumo, 2 suitcase (shrug at the top if wanted))
3x5 ring dips
75+ 2 handed swings
Day 3-
2x5 pause goblet squats
4x5 half getups (both sides, he hates coming back down with the weight, for now)
4x8 1 arm swings
4x5 1 arm cleans
4x8 1 arm snatches
I want him to train every other day as he is limited on time. His goal is to stay strong and lean out a bit, he really doesn't like doing anything over 10 reps besides 2 handed swings. I tried to make it so the pushups and goblet squats were somewhat of a warmup but not label them as a warmup.
I also told him to use whatever weights he feels comfortable with that day and that he could do 2 sets of 10 ab rolls if he feels good at the end. He has been doing tons of pullups the past couple of months and wanted a break from pullups and rows.
Day 1-
2x10 bw pushups
2x5 pause goblet squats
4x5 uneven (for now) double kb front squat
6x5 single kb strict overhead press
Day 2-
2x10 bw pushups
4x5 double deadlift (2 sumo, 2 suitcase (shrug at the top if wanted))
3x5 ring dips
75+ 2 handed swings
Day 3-
2x5 pause goblet squats
4x5 half getups (both sides, he hates coming back down with the weight, for now)
4x8 1 arm swings
4x5 1 arm cleans
4x8 1 arm snatches