Russian Kettlebell & Bodyweight Training DVDs, Workouts, Exercises

SAMPLE NOVICE BW (BODYWEIGHT) PROGRAM

Foreword

This workout is for somebody who is just starting out and is not in great shape. It
is VERY basic and is designed to safely establish some consistent exercise
habits by slowly preparing your body to handle physical work. If you are a
complete beginner or starting out after a big break, beginning with a "bang"
would be a mistake and possibly injure you or kill any desire to go on.

Start gently and progress slowly through the basics, then later your training could
be much more intense and sophisticated. Also remember, that this workout is
just a general recommendation and think for yourself: for example, if your knee
hurts, do not do the squats and talk to your doctor (which you should do before
starting a program anyway).

Workout

Warm Up: DROM (Dynamic Range Of Motion) Exercises
1. Squats 10-15 reps
2. Body Rows using gymnastic rings or a low pull up bar 10 reps
3. Knee Hugs 10-15 reps
4. Scapular Bridge 30 second hold
5. Push Ups (kneeling if impossible otherwise) 10 reps
6. Reverse Russian Twist (with knees bent) 10-12 reps
Cool Down: SROM (Static Range of Motion) Exercises

Notes

Do the above exercises three days a week, for example on every other day, as a
circuit with as much rest in between as you need. Perform just one or two circuits
the first time you train and try to increase to four or five circuits with minimal
breaks in between the exercises over the course of the month. You do not need
to increase your reps and sets or decrease your rest time every training session
-- the most productive approach is to ramp it up for a couple of workouts and
then to drop of the intensity before repeating it again.

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