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does anyone have any sources for kettlebell or bw workouts? I've mainly been following YouTube and fitness blender but it seems mainly just kettlebell based where as I would like a mix. Mainly 20 mins to 40 min workouts I can do in my lunch at work.
I have a good selection of kbells and thinking about getting some battleropes
James Wilson does MTB specific workouts. He has body weight and kettlebell programs.
Pavel's stuff/strong first is a good resource for kettlebells. The earlier Pavel stuff is a bit cringe but the exercise and workout info is excellent.
When I travel I do a 30 minute (or so, depends how fast you go) kettlebell workout which also gets a good sweat on, and is hotel room sized.
3 intervals, 2 exercises per interval, with a short gap between for mopping up (I said, I sweat and throwing kettlebells about with sweaty hands in a hotel room .....)
You can of course change the exercises, I have another four or five so broadly limitless combinations. As an example, the one I did two nights ago was
Int 1a - burpees / 1b kettlebell squats (deep squat and then two armed press above head)
Depending on time you do decreasing reps - I usually do 8 as starters, 10 kills me, 6 if you want to save some time - so you do 8 burpees and then switch quickly to 8 squats, quickly to 7 burpees, then 7 squats, down to 1 & 1. No resting between.
Then a quick mop up break (<1 min) and into Interval 2
2a - press ups / 2b sit ups (with KB if you want)
same format as above, mop up, then Int 3
3a - russian twists / 3b KB swings
And then done.
If you start at 8, that's a total 36 of each; at 10 that's 55 each.
Other variations you can swap in and out with these exercises (or be a devil, add Int 4 and Int 5 😉 ) - as I say relatively limitless but I've included weighted lunges, plank walk outs, single arm presses, bicep curls, tricep extensions (KB behind head and raise), and then endless ab variations (crunches, v-sits, etc.)
My fav workout is (and you can use kettle bells for some of it) is p90x3. Yes its a workout dvd but in most of the work outs i burn around 500 cals. All in 30 minutes.
There are plenty of good BW and minimal kit workouts (as well as tons of other brilliant stuff) in the Maximus Body, which you can get on Kindle and iBooks.
this from gmbn is a killer
Myohmytv. Â Find on YouTube. Sounds like what you are after.