How To Build Your Own KB-Bodyweight Workouts

I’ve been a trainer and fitness "expert" for over a decade now (13 years, in fact).  And I’ve seen, programmed my clients and have done every possible type of workout imaginable.

From bodypart split meathead workouts, to cardio, to functional training using balance boards and other toys, to high-intensity athletic training.

Over those years it was always my goal to find what worked for me and my clients AT THE TIME.  So now, at this point in my life when I have 5 kids to raise, a wife that I want to spend time with, teams to coach and 2 businesses to run, my training fits into my lifestyle more than ever.

When the TT Kettlebell Revolution was first conceived, I jumped at the opportunity to do the programming for it because it was something that fit into my lifestyle – kind of like that missing puzzle piece…

-it was a quick, efficient and intense workout

-it didn’t require me to travel to a gym or another location

-I could do it at any time in the day ON MY OWN SCHEDULE

-it builds muscle

-it burn body fat

-it keeps me athletic

AND

-it keeps me healthy by allowing me to use muscle that wouldn’t often get used living a "western lifestyle"

The backbone of the TT Kettlebell Revolution are the NON-COMPETING SUPERSETS. These are the back-to-back pairings of 2 specific exercises to ensure you get the most work done without over-taxing the same muscles.

For example, I would never pair a chin-up with a 2-arm kettlebell swing because they are both 1) grip intensive and 2) they both work your posterior chain quite hard.

So below, here’s a peak into the vault showing you some of my favorite non-competing KB-BW supersets that are either featured in the current TT KB Revolution program or will be featured in upcoming programs….

Spiderman Push-Ups paired with KB Swings

Decline Push-Ups paired with Tactical Lunges

Overhead Walking Lunges paired with Chin-Ups

KB Thrusters paired with KB Rows

Turkish Get-Ups paired with Pull-Ups

1-Arm KB Snatch paired with Goblet Squats

Burpee Push-Ups paired with Inverted Rows on straps or rings

AND I’ve filmed a video of MY ABSOLUTE FAVORITE pairings. The 2 pairings in the video below have been so effective for me that on days when I’m really pressed for time, I can do just one of those supersets and get a great FULL BODY workout…

Give’em a try or feel free to try to construct your own and be sure to let me know what your favorite pairings are.

-Chris

p.s. Don’t forget to check out the rest of the KB & Bodyweight exercises in the TT KB Revolution…

=>Get the TT KB Revolution Workouts HERE

 

12 Comments

  • Reply July 6, 2010

    Rick

    Any tips on pressing the KB. I get some pain and discomfort on my forearm when pressing the KB.

    Thanks for the video.

  • Reply July 6, 2010

    johanne

    great supersets.
    I would really like to try the pistol-chin up combination but I could never succeed in doing the chin up. I have never really worked at developping my upper body and I know I am not too strong with my arms.
    Any suggestion as to an exercise that would replace the chin up or bring me to a strength sufficient to do chin ups?
    Thanks

    • Reply July 6, 2010

      Jonathan

      I’d work on the chin-ups until you can get a few down. Alternatively you can work on pull-ups. What helped me go from 1 pull-up to 5 in a month when I was younger was doing negatives. Jump up to the top and let yourself down as slowly as you can. Do a few reps of that and you’ll be on your way to being able to rip off chin-ups in no time. And your arms and back will get stronger, too.

      • @Johanne & @Jonathan

        I did this video for my FitAndBusyDad Crew a couple of years ago that really seemed to help a lot of people out…

        http://www.youtube.com/watch?v=glEflJZU2TI

        using a jumpstretch band or tubing really allows your body to “feel” how chin-ups/pull-ups should be done.

        let me know what you think

        Chris

  • Reply July 6, 2010

    Jonathan

    Hey, Chris. Thanks for the post. I really like to combine KB thrusters and pull-ups. Those really work me hard and have me sucking wind.

  • Reply July 6, 2010

    Debbie

    Thanks Chris, enjoyed this video. I’m all for simple, time-efficient workouts that I can do whenever. I’m going to try that last one (burpee push-ups with inverted rows) on the TRX today. Would also like to pair the TRX with kettlebells, but that’s down the road. Take care.

  • Reply July 6, 2010

    Debbie

    I’ve had great success with band-assisted pull-ups. I use a 1/2 inch Superband on one side of my pull-up bar, and 1 inch on the other. Sometimes I can use just the 1/2 inch (25 lb resistance). I’m lightweight (100 lbs) and need to get stronger in my upper body too. Most women do though. Push-ups and pull-ups are great for that.

  • Reply July 6, 2010

    Body Workout 101

    Kettlebell Bodyweight Fat Loss Supersets | KettlebellWorkouts.com ……

    I found your entry interesting do I’ve added a Trackback to it on my weblog :)…

  • Reply July 6, 2010

    nelson

    thanks chris i enjoyed the video gonna be doing this sometime this week

  • Reply July 7, 2010

    victoria boer

    Those are great combinations, how the hell did you manage to put those pairing together. good stuff and please keep it coming and i can see your kids watching from the background.

  • […] progress here!Thanks for visiting!Chris has a great post on using non-competing supersets up on his Kettlebell Workouts Blog. Anyone who wants to design their own fat loss circuit using bodyweight exercises, kettlebells, […]

  • Reply December 13, 2011

    Ed

    Hey Chris,

    I think I am getting a Kettlebell for Christmas so look forward to being able to follow along with some of your videos at home. Glad to hear that you got away for a cruise with your family.

    Ed

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