Today's workout was a full body kettlebell workout designed to build lean muscle and burn fat. Kettlebells are also great for conditioning the body by strengthening the often neglected muscles of the posterior, such as glutes, hamstrings and lower back. Kettlebells are also one of the most effective ways to improve core strength.
warm up - 5 mins on treadmill followed by dynamic stretching
2 handed kettlebell swing, 4 x15 - 32kg
Press ups (super set with above), 4 x 12 - n/a
Single arm kb clean + press, 4 x 10 - 24kg
Single arm kb snatch, 4 x 10 - 20kg
Double kb clean + press + hand walk and press ups, 4 x 6 - 20kg
Rower (270m as fast as possible with 1 min recovery) - my times recorded were 50.3 and 52.4 (level 7)
Cool down - light cycle with full body stretch
My nutrition was as follows:
7.30am - 4 hazelnuts, 2 almonds + 2 walnuts
8.30am - Black coffee, no sugar
9.30am - Porridge made with water and a small squeeze of honey
12 noon - 1 large banana + green tea
3.00pm - Micro Whey protein shake straight after training
4.30pm - 1 and a half organic chicken breast with sweet potato, carrots and broccoli
6.00pm - Cup of English tea with milk, no sugar
8.30pm - 4 egg omlette with salad of yellow peppers, spring onion, beetroot, tomato and avocado
Reflecting on my day's eating, I'm really happy with how it's gone, although one adjustment I'm going to make is to add some egg whites into my morning porridge to increase my protein intake. This will help to maintain muscle and aid recovery from training hard.
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