The important thing to remember with these exercise and training routines is that you listen to your body. If something doesn’t feel right, you need to stop and re-evaluate.

If the exercise requires weights, you should pick a weight that you can handle relatively comfortably for the prescribed number of reps. For example, if an exercise calls for 5 reps, you should pick a weight you can do about 8 reps with.

Because the body is integrated, these workouts do not attempt to isolate any muscles. There are no concentration curls in these routines. Each routine focuses on five areas of strength: pushing, pulling, abdominal, legs, and grip. This gives you a well-rounded approach to strength.

The notation used is as follows: weight x reps x sets. Since I don’t know what weight you should be using, I’ll use light, medium, or heavy in place of listing an actual weight. That will give you an indication of how hard the exercise should be.

What kind of routine are you looking for?

  • Calisthenics (bodyweight)
  • Kettlebells
  • Barbells / Dumbbells
  • Isometric

    • Calisthenics Workout 1

    50 jumping jacks
    15 reverse lunges (each side)
    30 push ups
    Stomach flutter kicks
    Stretch chest and stomach
    30 push ups
    Stretch chest and legs
    10 diamond push ups, 10 regular push ups, 10 wide hand position
    light jog (5-10 minutes) or jump rope 3-5 minutes

    Kettlebells Workout 1

    Steve Cotter inspired workout.

    Warm Up:
    Joint Mobility: 5:00
    Skip Rope: 3:00
    Bodyweight squats: 20 x 1
    Hamstring stretch

    Training:

    Single arm swings, switch hands every rep

    • light x 20 x 1 (rest 1 minute)
    • medium x 20 x 1 (rest 1 minute)

    Double Clean & Press

    • 2 x medium x 5 x 1 (rest 1 minute)
    • 2 x medium/heavy x 5 x 1 (rest 1 minute)
    • 2 x heavy x 5 x 1 (push press if cannot strict press) (rest 1 minute)

    Double Cleans: 2 x medium x 10 x 3 (rest 1 minute b/w sets)
    1 leg deadlift: 2 x medium x 5/5 x 3 (rest 1 minute b/w sets)
    Jump Rope: 5 x 3:00 rounds (up to 50 s rest between rounds)

    Kettlebells Workout 2

    Steve Cotter inspired workout.

    10 minutes of Movement Drills: skipping, carioca, high knees, lunging, lateral skipping, hopping on 2 and 1 leg

    Two Hand Swings

    • Medium x 10 x 1
    • Heavy x 10 x 1

    One arm snatch

    • 24kg x 10/10 x 1 (rest one minute)
    • heavy x 5/5 x 10 (rest up to 1 minute between sets)

    Double Front squats: 2 medium x 3 x 5

    Circuit (1-2 rounds)

    • Push ups: x25
    • Shadow Box: 2:00
    • Skip Rope: 3:00