SMASH YOUR WAY TO NEW RESULTS!
 Justin Woltering |
Justin Woltering of JustinWoltering.com writes today’s guest post. Justin has years of experience perfecting his exercise and nutrition program. He has spent countless hours mastering training flexibility, core strength, power and speed, cardiovascular fitness, and meditation. Having trained, and trained with, powerlifters, martial artists, bodybuilders, and various athletes, Justin knows what it takes to gain muscle, lose fat, or get into peak physical condition.
Are you tired of your current routine?
Do you want to increase athletic performance while creating the ideal physique?
If so, then try this sledgehammer and kettlebell workout to get better results then ever before.
Training Equipment
This is a great workout, and all you need is a kettlebell and a sledgehammer. This will not only give you one of the most ass-kicking workouts you have had in a while, but it will also simultaneously allow you to get out of the house or the gym so that you can connect with nature.
It’s time to break out of social norms! You don’t always need use traditional exercise equipment and training routines in your fitness regimen. There are many other alternative training methods that will allow you to reach your peak performance and condition.
Sledgehammer Training
One of my favorite fitness tips is to follow a sledgehammer-based training program at least one day a week. For just a little cash you can go to your local hardware store and purchase a 10 lb. sledgehammer that will give you a lifetime of muscle building workouts! The same is true of purchasing a kettlebell. A sledgehammer and a kettlebell are two of the best ways to invest in your training.
Warming Up
Spend 5-10 minutes jogging and warming up all muscle grounds. Use dynamic stretches to increase flexibility and to make yourself stronger for your workout.
You need an old tractor tire (or even a tree stump will work), your sledgehammer and a kettlebell. Don’t cheat the body! Make sure you do not rush your sledge swings and keep good form on every rep. Be sure you are not resting even one extra second longer than you are supposed to on the rest periods, especially during the first rotation.
ROUND 1
- 10 sledge swings from each side for a total of 20 repetitions
- 30 seconds rest
- 20 2-hand kettlebell swings
- 15 push-ups
- 60 second rest
ROUND 2
- 20 sledge swings from each side
- 30 seconds rest
- 20 1-hand kettlebell swings with each hand
- 20 push-ups
- 90 second rest
ROUND 3
- 25 sledge swings from each side x 2 (total of 30 each side)
- 60-second rest
- 30 2-hand kettlebell swings
- 25-push-ups
- 2 minute rest
ROUND 4
- 30 sledge swings from each side
- 60-second rest
- 30 1-hand kettlebell swings with each hand
- 30 push-ups
- 2 minutes rest
POST WORKOUT NUTRITION
- 1 Carton Liquid Egg Whites (Total 50g protein)
- 1 scoop Turbo Chocolate Platinum Hydrowhey Protein
- 1 half-cup Oatmeal
- 1 Banana
- 1 T Natural PB
- 5g L
- Glutamine Powder
Add 3-5 ice cubes and blend into smooth consistency, then enjoy!
Immediately following the post workout shake:
- 5 Grams BCAA Powder in 20 oz of water
- 1 Alpha Lipoic Acid Tablet
- 5 Beef Liver Amino Tablets
This post workout nutrition creates an amazingly powerful muscle building environment! Try it out and let me know what you think!
In Strength,
– Justin Woltering
Tags: build mass, build muscle, Conditioning, Guest Post, Justin Woltering, kettlebell, muscle building, sledgehammer
Yep. I always remember that day. When I started I thought “hey, this is easy”. Slowly the aim got worse and the axe got heavier….
Two great exercises, and so simple. I once worked for the forestry commission, and once had to do some wood chopping. That is real exercise! Like sledge hammering. Kettlebells are excellent too, simple and yet so very effective.
Wood chopping is very effective. Thanks for stopping by Jon.
Repeat the rotation as necessary. One rotation will take around 15 minutes, possibly 20 minutes on your first couple tries. Repeat the cycle at least once if you are looking to get in a 30-40 minute workout. The workout itself can be used once a week or at most twice a week. Variation is the key to progress, so it does you no good to use this exact routine more than twice a week in my opinion.
I will update the post with this info.
I like this idea, but I agree, how often and how long?
I have a hammer but it’s weight is not much and the handle is lot smaller, so will buy a sledge hammer tomorrow, also the bell thing looks good, will get that one too. The truck tire will be a tough one to get, can’t afford to buy a new one lol, so would try some garage if they sell me an old one.
Over all this is an excellent article, lots of new ideas about exercising, and i was bored with the regular “dumb” bells anyway.
cheers,
Great wokout my only problem is the nutritioni m a diabetic so these shakes etc are a no no [ according to my doctor] can you please advise me on any alternative or a protien powder i could use thanks…. keith
By using a protein powder with low carbs and low sugar (2 grams or less) you should be OK. Mix your protein with milk or water, not juice, and never add sugary ingredients – not even fruit. Based on some research, I found a company who claims to sell supplements that are safe for diabetics. That company is called Almased. I can’t vouch for them but maybe you could check into it.
How often and how many days long is this routine?
Build Mass with this SMASHING Sledgehammer and Kettlebell Workout…
Smash your way to new levels of conditioning with this workout using only a sledgehammer and kettlebells. Odd object lifting is the bomb….