Looking for a new program

[Bratch]

I’m on the hunt for a new program I’ve been getting bored with mine.

So far this year I’ve been focusing on KBs, I’ve completed 2 cycles of Dan John’s ABF with runs on Tue/Thu.

Here is the challenge, I work out during lunch at my office gym. I have 45 minutes from warm up to cool down. We have DB to 50#, KB to 53# and all the cable and cardio machines but no barbells. I do have a full gym at home but am not as consistent at home as I am at work.

I worked with a trainer for a while but he struggled to program 45 minute sessions and I have done a Power Athlete program but again ran into time constraints.

Any recommendations? Doesn’t have to be hunt specific but bonus if it is.

 

[3325]

For 45 minutes, including warm up and cool down, you’re probably best off with one of Pavel’s minimalist programs - 10x10 swings and pushups, or something similar.

I imagine you’ve already been doing those sorts of things. But for your time constraints, is there another workable option? Focusing on alternating two compound movements for a block of time just seems best.

If you want to throw in a little bodybuilding at the end, you might have just enough time left for a single set of a few isolation movements with the DBs.

 

[thinhorn_AK]

Why not just make your own program??? Sounds like you’ve followed enough pre packaged programs to understand what you like and what you can handle.

I’m sort of limited by time myself, my routine is basically kettlebell/pullups/strength accessory work 3x per week, then 3 days I do some sort of cardio, at least one longer session, one interval session and one easier session.

After the cardio (usually on my concept 2 rower) I throw in a few strength things, shrugs, shoulder flies, pull ups, push ups etc and call it good.

It lets me keep my focus on the kettlebell days so I rotate through the different cardio sessions depending on how I feel.

You don’t need to pay for a workout plan.

 

[thinhorn_AK]

For 45 minutes, including warm up and cool down, you’re probably best off with one of Pavel’s minimalist programs - 10x10 swings and pushups, or something similar.

I imagine you’ve already been doing those sorts of things. But for your time constraints, is there another workable option? Focusing on alternating two compound movements for a block of time just seems best.

If you want to throw in a little bodybuilding at the end, you might have just enough time left for a single set of a few isolation movements with the DBs.

That’s basically what I do but a bit more than labels minimums. A regular “kettlebell” session for me with a 70lb kettlebell is:

-10x10 one hand swings
-10 Turkish getups
-6x10 pullups
-5x10 goblet squats

Then the accessory work
-shrugs
-shoulder flies
-curls, reverse curls
-push-ups (sometimes)

 

[Bratch]

Why not just make your own program??? Sounds like you’ve followed enough pre packaged programs to understand what you like and what you can handle.

I’m sort of limited by time myself, my routine is basically kettlebell/pullups/strength accessory work 3x per week, then 3 days I do some sort of cardio, at least one longer session, one interval session and one easier session.

After the cardio (usually on my concept 2 rower) I throw in a few strength things, shrugs, shoulder flies, pull ups, push ups etc and call it good.

It lets me keep my focus on the kettlebell days so I rotate through the different cardio sessions depending on how I feel.

You don’t need to pay for a workout plan.

I may end up doing that. I have a fairly good understanding of programming theory after years of following them but honestly if I can find a good program cheap enough and outsource all of that thinking I prefer to do that just to eliminate one more decision I have to make.

 

[thinhorn_AK]

I may end up doing that. I have a fairly good understanding of programming theory after years of following them but honestly if I can find a good program cheap enough and outsource all of that thinking I prefer to do that just to eliminate one more decision I have to make.

You do you bro.

 

[jakeyjohn1]

45min isnt much time.

for strength I would do a full body workout with 4 exercises in super sets 3 days a week and for cardio some sort of high intensity interval training 2 days a week plus a longer zone 2 thing on the weekend more for fun (like hiking).

4 exercises being what I'd consider an upper and lower 'pull' and 'push' focusing more on large compound movements. for example pull up, dead lift, bench, and squat respectively. 2 super sets of opposites (so bench then dead lift then rest followed by a set of squats then pull ups then rest). targeting 8-12 reps with 1rir, 1 second concentric + 2 seconds eccentric that's max 36sec, call it 40sec, per set. Add 10 seconds switching exercises in the superset and that is 90sec per superset. 3.5min rest and each superset takes 5 min. So 4x each superset is 20min. that gives you 2.5min to setup each superset and do a couple warm up reps. That would get you the recommended minimum of 12 sets of each exercise per week long microcycle, but seems a bit rushed. Doable, but rushed. Id setup a stopwatch on my phone to stay on pace. With only 45 min limiting rests by doing supersets or circuits seems nessecary though.

Being limited to 50lb dumbbells would be tough for that plan though. Anyway to bring in adjustable DBs like powerblocks going up to 120#? Maybe try to augment the lunchtime workouts with a few sets of something heavier before or after work.

Sprint intervals would take up less time for cardio. something like 8x 2min 'reps' only takes 16min. Switch weekly from 30sec sprint+ 90sec sustainable rate to 60sec+60sec each to 90sec sprint + 30 sec sustainable rate. Maybe just do 40min of step ups the 4th week trying to go as fast as you can, hopefully seeing improvement each mesocycle when you get back to the step ups.

 

[hawkhunts]

That’s basically what I do but a bit more than labels minimums. A regular “kettlebell” session for me with a 70lb kettlebell is:

-10x10 one hand swings
-10 Turkish getups
-6x10 pullups
-5x10 goblet squats

Then the accessory work
-shrugs
-shoulder flies
-curls, reverse curls
-push-ups (sometimes)

That looks like a dandy program. I have been in a ruck/zone 2 mode for the last 4 months. But I am a big fan of swing the bells. Used to do simple and sinister a couple days a week, the 100 swings in less than five minutes.

 

[thinhorn_AK]

That looks like a dandy program. I have been in a ruck/zone 2 mode for the last 4 months. But I am a big fan of swing the bells. Used to do simple and sinister a couple days a week, the 100 swings in less than five minutes.

I love kettlebells, I’ve using them for ~ 20 years or so now.

 

[Bratch]

That looks like a dandy program. I have been in a ruck/zone 2 mode for the last 4 months. But I am a big fan of swing the bells. Used to do simple and sinister a couple days a week, the 100 swings in less than five minutes.

You may check out Humane burpee there is a 5 round and 10 round version. 10 round is 15 swings-10 goblet squats-10 pushups, 15 swings-9 goblet squats, 9 pushups, down to 15-1-1. End up with 150 swings, 55 squats, 55 pushups in about 10 minutes.