Paleo Diet and Paleolithic Diet Questions & Answers

Question

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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.

edited Apr 10 2012 at 21:28

tdgor
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asked Jan 1 2012 at 2:23

primallykosher
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There's a ton of bodyweight routines and kettlebell vids on YouTube, that's a good as place as any to start. – Matt Jan 1 2012 at 4:16

Hunter · Answer 1 · 2012-01-01 02:56:27Z UTC

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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.

answered Jan 1 2012 at 2:56

Hunter
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	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? – primallykosher Jan 1 2012 at 16:56
	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. – Scotty Von Porkchop Jan 2 2012 at 11:28
	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? – primallykosher Jan 2 2012 at 14:29
	For greasing the groove, how often do you do this per week? – primallykosher Jan 3 2012 at 20:40

Kasra · Answer 2 · 2012-01-01 04:39:59Z UTC

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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.

answered Jan 1 2012 at 4:39

Kasra
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AlohaSpeck · Answer 3 · 2012-01-01 13:17:53Z UTC

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.

Beth-WeightMaven · Answer 4 · 2012-01-02 00:01:33Z UTC

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

answered Jan 2 2012 at 0:01

Beth-WeightMaven
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Is there any proof that this style of working out actually results in a shredded body/ aka low fat/ aka ecorche? – primallykosher Jan 4 2012 at 2:02

Jac Guillory · Answer 5 · 2013-01-02 01:56:24Z UTC

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Two sites with awesome FREE kettlebell and bodyweight workouts:

http://www.myomytv.com

http://www.fitnessblender.com

answered Jan 2 at 1:56

Jac Guillory
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HA · Answer 6 · 2012-04-10 21:52:38Z UTC

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.

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

6 Answers