I love putting together the TT Meathead programs and here's:
Get Lean and Jacked Workout B
If you get bored following traditional workouts, but hate to sacrifice results just for the sake of variety, then this is one workout you will want to follow. In this workout you will use kettlebells, bodyweight, and barbells fused together into supersets and circuits to deliver a super fast and ultra effective workout.
The first exercise is a forward lunge, but instead of alternating sides, you will do all reps for one side and then switch to the other side. Do 8 reps per side. Then take a minute rest and repeat this exercise 2 more times for a total of 3 sets.
Next up you'll mix in a superset pairing of barbell squats and back extensions.
Your legs will inevitably be a little tired from the lunges, so you won't be able to use your maximum weight for the barbell squats.
So, with the bar positioned at chest height, step underneath of it, taking a relatively close grip (unless you have shoulder mobility problems). Then, take the bar off the rack and step back with a medium stance with feet slightly wider than your shoulders. Keep your chest up, head forward and drop your hips down and back, then drive back up.
For the back extensions, start by lying down on the ball, with your feet shoulder-width apart and firmly planted on the floor for good support. Position your hands behind your head and keep your chest up as you raise your body up. You can also use a back extension chair if you have access to one.
Rest for 1 minute and repeat that set 2 more times for a total of 3 supersets.
Next, for the interval portion of the workout you will do a kettlebell circuit, following 3 exercises for a total of 500 total repetitions.
First, start with kettlebell swings for 200 reps with as few sets and as few rests as possible. If you are a woman, using a KB that is less than 18 pounds is a good place to start. If you are a man, and haven't been training, you can start out with the 18 pound KB. If you are more advanced, however, you can use a heavier weight, but be conservative with it if you are starting out.
Start with the kettlebell down in front at arms length. Next, push your hips back and drive the kettlebell up to shoulder height using the power of your hips. Your arms should not be doing any of the work and are simply along for the ride. Mental fatigue and your grip may slow you down, but make sure you finish the 200 swings.
From there you will move into a superset of bodyweight squats for 200 and stability ball jackknives for 100 reps.
For Bodyweight Squats, place your feet just wider than hip-width apart, arms straight out in front of you. Push your hips back as you squat down. Do 200 reps in total, breaking them up as needed. You can also break these exercises up into a superset by combining this exercise with the Stability Ball Jackknives and doing as many reps as you can.
For the Stability Ball Jackknives, put your hands on the floor with your feet balanced straight out on the ball. Pull your knees into your chest and back out. You will do a total of 100 reps.
Craig Ballantyne, CSCS, MS