3

votes

Creating a flexible workout routine with kettlebells, a pull up bar, and bodyweight

Answered on August 19, 2014
Created January 01, 2012 at 2:23 AM

I've been gaining a few pounds lately, and have been kind of sedenatry. I want to start working out, but can't afford to go a gym now, as I don't have a job. I do have kettlebells, a pullup bar, a trampoline and me though. How can I get shredded using just them? The heaviest weight I have is dual 53 lb kettlebells. I can squat more than that.

I'm 160 and 5'4" male and not really obsese, but soft.

C4f1a0c70c4e0dea507c2e346c036bbd

on January 04, 2012
at 02:02 AM

A CAT5 jump rump!?! That's so nerdy! I might have to make one. What do you use for the handles.

C4f1a0c70c4e0dea507c2e346c036bbd

on January 04, 2012
at 02:02 AM

Is there any proof that this style of working out actually results in a shredded body/ aka low fat/ aka ecorche?

C4f1a0c70c4e0dea507c2e346c036bbd

on January 03, 2012
at 08:40 PM

For greasing the groove, how often do you do this per week?

C4f1a0c70c4e0dea507c2e346c036bbd

on January 02, 2012
at 02:29 PM

When I was doing BJJ, I had to eat several hours ahead of time, to clear the stomach. Otherwise I would have vomited. How do you eat for that? More carbs before or after?

07243c7700483a67386049f7b67d90a4

on January 02, 2012
at 11:28 AM

If your familiar with Pavels books why not try 'grease the groove' training with the weather so horrible. eg 50 KB swings every time you go through the kitchen and 10 chin ups every time you go to the bathroom. I found this a very credible way to train with little to no kit.

C4f1a0c70c4e0dea507c2e346c036bbd

on January 01, 2012
at 04:56 PM

Asthetics, and increased mobility. THe goal is to get to under 10 % bf and have a bit more muscle mass. I do have some om Pavel's books and DVDs. But I was wondering if there was a way of combining kettelbells with Starting Strength. How do you replace sprints if its snowing or icy out?

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on January 01, 2012
at 04:16 AM

There's a ton of bodyweight routines and kettlebell vids on YouTube, that's a good as place as any to start.

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6 Answers

2
309393fbbf71c8201d21251ceb58a1e2

on January 01, 2012
at 02:56 AM

You are good to go. That's more than a lot of prisoner's haha. I jest :) what are your goals? Asthetics mainly? Increased strength? Conditioning? There is a lot you can do. Kettle bell swings. Sumo high pulls. Cleans. Jerks. Snatches. Farmers carries. Turkish get ups. And that's just a few of the kettle bell exercises. Not to mention all you can do body weight wise and on the bar. A good general fitness regimen would include a varied routine, something u can make up as you go using different rep schemes and time constraints. I.e. A circuit of 3x 400m sprints. 50 kettle bell swings for time. Jump ropes are cheap too. And a great tool. Good luck. And a good diet will go a long way.

C4f1a0c70c4e0dea507c2e346c036bbd

on January 01, 2012
at 04:56 PM

Asthetics, and increased mobility. THe goal is to get to under 10 % bf and have a bit more muscle mass. I do have some om Pavel's books and DVDs. But I was wondering if there was a way of combining kettelbells with Starting Strength. How do you replace sprints if its snowing or icy out?

07243c7700483a67386049f7b67d90a4

on January 02, 2012
at 11:28 AM

If your familiar with Pavels books why not try 'grease the groove' training with the weather so horrible. eg 50 KB swings every time you go through the kitchen and 10 chin ups every time you go to the bathroom. I found this a very credible way to train with little to no kit.

C4f1a0c70c4e0dea507c2e346c036bbd

on January 02, 2012
at 02:29 PM

When I was doing BJJ, I had to eat several hours ahead of time, to clear the stomach. Otherwise I would have vomited. How do you eat for that? More carbs before or after?

C4f1a0c70c4e0dea507c2e346c036bbd

on January 03, 2012
at 08:40 PM

For greasing the groove, how often do you do this per week?

1
57fe410364322da1273494ded305c742

on January 02, 2013
at 01:56 AM

Two sites with awesome FREE kettlebell and bodyweight workouts:

http://www.myomytv.com

http://www.fitnessblender.com

1
7dc950fc76a046048e683d2a27dced37

on January 02, 2012
at 12:01 AM

Check out the program and free-hand exercises Doug McGuff suggests over at Mark's Daily Apple.

C4f1a0c70c4e0dea507c2e346c036bbd

on January 04, 2012
at 02:02 AM

Is there any proof that this style of working out actually results in a shredded body/ aka low fat/ aka ecorche?

1
Ca2c940a1947e6200883908592956680

(8574)

on January 01, 2012
at 01:17 PM

I have recently incorporated these bodyweight exercises:
Israeli Special Forces Tacfit Challange: springing tripod, swinging plank, spinal rock drop, tactical popup. Also http://www.globalbodyweighttraining.com/ is a great resource for "Animal Flow" bodyweight workouts.

Also if you don't want to buy one find some old electrical or network cable and make yourself a jump-rope. To find the right length you should be able to stand on the cable with both feet and the ends of the cables should just reach your armpits. I bought a good speed-rope myself which I love, but in the office I have a homemade jump-rope made out of pink Cat5 network cable.

C4f1a0c70c4e0dea507c2e346c036bbd

on January 04, 2012
at 02:02 AM

A CAT5 jump rump!?! That's so nerdy! I might have to make one. What do you use for the handles.

1
5ef574d7893bc816ec52e04139e9bc09

(6097)

on January 01, 2012
at 04:39 AM

Check this out. I've never trained with kettlebells but I worked on a program called Convict Conditioning by the same publisher and it was great.

0
0266737ea1782946902fd3f8e60fa0b9

(2504)

on April 10, 2012
at 09:52 PM

you can also check out thetravelingwod.com for simple primarily body weight workouts. There's a ton you can do with KBs and a pullup bar. You can do tons of workouts with KB alone-and then augment with pushups, pullups, toes to bar, maybe some good jump rope stuff--the sky is hte limit.

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