A Workout to Get You Lean and Jacked in No Time
If you are looking to get lean and build muscle, then this hybrid workout combining kettlebells, bodyweight, and traditional bodybuilding exercises is a great place to start.
We’re going to begin with 1 superset pairing of Deadlifts and 1-Arm standing shoulder presses, and then move right into a kettlebell circuit. So here we go!
For the Deadlifts, position yourself in front of the bar with your feet just about hip width apart. Put your hands on the bar with an overhand grip. Sit back while keeping your chest and head up and the bar is right up against your shins. Stand upright, nice and strong and slowly lower back down for a 1-second pause. Each time you go down, you will rest for 1 full second. Do 8 reps.
For the Shoulder Press, hold the dumbbell at your shoulder with your palm facing toward your head. Drive up and back down for 8 reps on each side. Rest 1 minute and repeat this superset 2 more times.
This is the kettlebell 555, which means there are 555 repetitions in this circuit to finish out workout C.
Start with 100 kettlebell swings. Go as hard as you can, but you can use a lighter kettlebell for this if you need to. Stand with feet slightly wider than hip width apart. Drive back through your legs and hips and back up. Try not to use the grip too much. Just use your hands as hooks on the kettlebell. You should be getting all of your power through your hips. Do these for 100 reps, breaking them down however you need to do them (50 x 2, 20 x 5).
Next, you will do 100 Prisoner Squats and 50 Stability Ball Jackknifes.
Position your hands behind your head, elbows back, keeping your head up. Squat down. You will do 100 reps of these, again, breaking them up into different increments if you need to.
Stability Ball Jackknifes:
Position your hands on the floor with your feet on the ball. Use your abs to pull your knees into your chest. You will do 50 reps of these (breaking them up if you need to).
Next, you will move into another set of bodyweight squats and pushups.
For Bodyweight Squats, you can position your arms out in front of you, across your chest or down at your sides. You will do 100 reps (breaking them down into whatever increments work for you).
Next, you will do pushups. Position your hands slightly wider than shoulder width apart for 105 reps. Again, break them up into increments if you need to.
Then you will finish the entire workout with another 100 kettlebell swings for a total of 555 reps to finish up the program.
So, if you are looking for a workout that will get you lean and jacked in no time at all, then here is one powerful workout to do just that. I hope you like it!
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Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health and Oxygen magazines and will help you burn fat without long, slow cardio sessions or fancy equipment.
Discover the best muscle building exercises to help you lose fat, do more pushups, and build ripped six pack abs in less workout time than ever before.
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